This week is a mess, but again I knew if I didn’t at least try to get into the box I might go a little crazier than normal. So AJ and I headed into the box for a Noon class with Coach Drea. And… funny enough… it was just the two of us in the class!
We started with some partner warm-ups…
- 5 light dumbbell deadlifts, each side
- while partner does 10 ring rows
- 100 ft dumbbell farmer’s carry
- while partner does 10 hip extensions on the GHD
I grabbed 30# dumbbells for all of that and I stayed there for the rest of the day. 🙂
The workout itself was a 12 minute AMRAP:
- dumbbell deadlifts, 9 reps
- 6 burpees
- dumbbell power cleans, 3 reps
- weights: 60/40# Rx, 45/30# level II, 30/20# level I
I knew the burpees were going to be the worst part of the workout, but didn’t realize what a challenge the dumbbell deadlifts would be. I felt like I was the Hunchback of Notre Dame every time I touched the floor.
For the most part I did the cleans & deadlifts unbroken. I paused here or there with the deadlifts but never set down the dumbbells. Unfortunately the burpees weren’t the same. As feared, that was the challenge for this one. I struggled to stay consistent doing 3 and 3. The cleans were fun – it was light enough I could just swing the weights to my shoulder. 🙂
I managed to get through 8 rounds plus 12 reps.
Meanwhile, AJ did the workout with with 15# dumbbells and got through 10 rounds + 16 reps. She did awesome.
When we were done, we did a bit of skill work with ring dips. I got through a little more than 1 round and I think AJ did too before she bailed to practice kicking up on the wall. 🙂 The skill work was 3 rounds of:
- 30 second hold at the locked out top of a ring dip
- 15 second hold at the bottom of the ring dip
- 10 strict ring dips
That first locked out hold on the rings made my arms get cranky, but by the end of one round my whole body was vibrating. The second hold I did for 25 seconds and that was all I could muster. At that point I bailed and decided it was time to get my stuff together.
So it was a good workout. Tomorrow is a rest day and then it sounds like Thursday will be a strength day — so I’m looking forward to that!
Thanks Drea! Hope you and the boys have a great day!