Turkish Strength Day

Let’s start off by saying that apparently I’m not in the best mood today. Didn’t sleep well (on the couch, courtesy of the dogs). Stressed about a lot of things. And generally out of sorts. Exactly the kind of day I need to get into the gym even if my mood is telling me not to.

expressionless-faceSo I made it in this morning for an 8:30 workout with Coach Bill. Ev & AJ joined me along with a host of other folks – Kelli & Dee, Larry, Bri, and a new gal whose name I didn’t catch. I knew I needed the endorphins, so I tried to put on a better face than how I was feeling. 🙂

We started with a 10 minute AMRAP as the warm-up. I think I made it through three rounds of:

  • 10 ring rows
  • 10 push-ups
  • 10 v-ups
  • 10 kettlebell swings (35# light)
  • 10 overhead squats with PVC
  • 30 second pike stretch (focused on hamstrings)

From there we did a little refresher on what a Turkish get-up looks like, some scaling options for weighted ring dips, and a bit on the bench press… and then we were off to the races.

The workout? Strength day with three movements, holding good form for each round and potentially increasing weight.

  • Weighted dip 3-2-2-1-1-1-1 reps
  • Bench press 3-2-2-1-1-1-1 reps
  • Turkish get-up 3-2-2-1-1-1-1 reps
Turkish get-ups (great Men’s Health article)

I started with Turkish get-ups, went to ring dips, and then hit bench press last.

  • Turkish get-ups
    • 3 – unloaded training barbell, 15#
    • 2 – 20# barbell
    • 2 – 25# barbell
    • 1 – 30# barbell
    • 1 – 35# barbell
  • Weighted ring-dips
    • 3 – no weight
    • 2 – 15# plate
    • 2 – 25# plate
    • 1 – 35# kettlebell
    • 1 – 45# (35# kettlebell + 10# plate)
    • 1 – 55# kettlebell
  • Bench press
    • 135# x3
    • 155# x2
    • 185# x2 (ugly)
    • 205# x1 (really ugly)

You’ll notice a few things in here… First, I’m missing a few reps. I think I actually did all the reps for the get-ups and ring dips, but I wasn’t writing anything down and don’t honestly remember how many I did. Oops. Second, I stopped really early on the bench press.

Barbell_Bench_PressBy the time I hit the bench press, my left shoulder was already a bit ticked off. I blame the Turkish get-ups. Once I stopped, I just spotted Larry (he hit 245#).

These long strength days are impossible to fit into a normal sized class. By the time we were done with the warm-up and the movement prep it was 8:55, leaving us about 30-35 minutes to get through 33 reps with good form across three very different movement types. Not enough time, so we rush a bit.

But I was happy with the Turkish get-ups at least. That’s the first time in a long time (since I partially tore my groin) that I’ve felt pretty consistent with them. My left arm was traveling out further than the right, and the right felt really good. I’ll take it.

As for the endorphins, I got a few and was right back into stressed mode when I got to the car. Long story there, but we’ll just say I’m a cranky bear today.

Sorry if any of my mood infects anybody today. I’ll do my best to keep it to myself. Great work 8:30 class and thanks Bill!

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