Yesterday was pull-pull-pull… Today was push. Still shoulder intensive, but not nearly as much of a struggle despite the movements. 🙂
Made it in at 8:30 with AJ for Coach Lara’s class… We had a huge class since it’s during Thanksgiving Break for a lot of folks. Lisa, Carrie, Larry, Todd & Melissa, Dave, Andrew & Ashley, and the new gal whose name I still haven’t figured out. There were 11 of us, plus Drea was working with a new member in a separate workout — so the place was hopping today.
Because we had a lot to get through today, we started with a simple warm-up:
- 500m row or 2 mins on bike or 2 mins of single-unders (more like 90 seconds, but who’s counting? 🙂 )
- 10 inchworms to side plank
- 10 single arm (no weight) overhead squats focusing on good form
- 10 banded good mornings
- 30 second pectoral stretch on the wall
- and 10 arm circles on the wall
From there we grabbed some light dumbbells and focused on the movements at hand: a single dumbbell overhead squat and then bench press. We paired up on bench (thanks Andrew for being my partner today) and folks did the dumbbell work largely on their own.
The workout was:
- single-arm dumbbell overhead squat 5-5-5-5-5
- bench press 3-3-3-3-3
- 5 attempts at a max set of triple unders or 10 minutes of jump rope practice
So how’d it go?
Well, for the dumbbell overhead squats, I stayed light and focused on form.
- 15# x5
- 20# x5
- 20# x5
- 25# x5
- 25# x5
And Andrew and I did ok at the bench press:
- 135# x3
- 145# x3
- 155# x3
- 165# 3
- 175# x3
My one rep is 230# (back in April 2016), so 175# is 76% of my 1RM, so that’s not bad. I could have gone further I think, but I was happy with the result.
And at the end I did some double-under practice. Again, no double-unders were harmed during my practice. But I did give it a shot until I whacked myself in the back of the head with the rope. 🙂
AJ did awesome as well — she managed her last set of DB OHS with the same 25# dumbbell I did and she got to 80# for 1 rep in her 4th set and 2 reps in her 5th set, so that counts as 3 reps in my book. 🙂
Everybody was doing really well and I saw a few people achieve the fictional triple-under as well — so great work everybody! Thanks Lara for the encouragement and thanks again Andrew for being my bench partner today.