My body is still sore from last week, so I knew today could be hit or miss. However, I definitely wanted to get that body into the box.
Coach Drea had a few of us at 8:30 – Logan, Carrie, Melissa, and Dave. And we tackled the new warm-up for the week:
- 10 fwd/back bends (hands on hips)
- 6 trunk rotations (3 R/3L)
- 3 Knee hug/ Quad pull (hug/hug/pull/pull=1)
- 10 pistol chair (5/side)
- 10 side to side squats (hold 5-10-lb db at chest)
- 10 squat to stand
- 10 PVC pass throughs
- 10 PVC pressing snatch balance
- 10 PVC pass throughs in the squat position.
- 10 fwd/back leg swings
- 10 side/side leg swings
Let me just say that my quads were still pissed off, so the quad pulls we did felt delightful. Not. 🙂 (On the plus side, I do feel a bit more mobile after the workout, but that’s not saying a whole lot!)
Once that was done, we did a little refresher on cleans, bench presses, and overhead squats, then we got cut loose. Considering that we did a ton of cleans on Saturday, I was not looking forward to this one. 🙂
- Cleans (Power or Squat, I chose Power)
- 95# (warm-up)
- 135# (warm-up)
- 205# (fail)
This proves once again (just like Saturday) that I really need to tear down this movement and start from scratch, then build back up again.
Then we moved to bench press. I helped out Dave and hopped in with Logan a couple of times, but ended up with:
- Bench press
I was laughing because my arse fell off the damn bench when I tried 185#, so there was a bit of a flailing leg and a kick to get back into position. Definitely not my finest hour — and could have gone further probably, but decided against it because of time.
And finally, I flew through the overhead squats:
- Overhead squats
- 95# (from the floor)
- 115# (from the rack)
- 125# (from the rack)
Called that one good too, though I probably could have continued.
So with my three top weights – 185, 205, 125 – I have an “other total” of 515# today. Not great, but I definitely needed to listen to my body. And I didn’t mind helping Dave. 🙂
Good work folks! I know Logan, Melissa, and Carrie all worked up to PRs today, so they did awesome! And Dave gets better every day!