There are workouts where you know you’re going to come out of it stronger than before and there are those workouts that flirt with pushing you to failure. Today was the latter.
Headed in for an 8:30am workout and we had a heck of a large class for Coach Drea. Bill & Amber, Sarah, Lara & Jordan, Carrie, Melissa, Caleb, Logan, and Matt & Abigail. There were people everywhere!
We started with the animals warm-up, moved on to push-up form, and then grabbed bars to practice push jerks and push press. And she did demos of bench press and ring dips. Plus we did some work on HSPUs and progressions.
Yes, this was going to be a doozy of a workout.
- For time:
- 40 push-ups (Performance) (or 30 knee push-ups Fitness)
- 30 ring dips (Performance) (or 25 modified ring dips Fitness)
- 20 handstand push-ups (Performance) or (20 pike push-ups Fitness)
- 20 bench presses, 115/75# (Performance) (or 15 bench presses 75/55# Fitness)
- 15 push jerks, same weight (Performance) (or 10 push jerks Fitness)
- 10 push presses (Performance) (or 5 push presses Fitness)
Early classes used the Ace Ventura scene to the right to describe how they felt afterwards. And I can definitely concur.
We went in two heats and I was in the second heat. I finished in 15:38, but damn this was awful and my shoulders were on fire.
- 40 push-ups
- 2 ring-dips, wondering what the heck just happened, 3 more ring-dips, then transitioning to jumping ring dips where I would jump into a locked-out position and lower myself to the floor as slowly as possible
- 1 pike push-up on the floor, laughing because I almost smacked my head into the ground. 1 pike push-up attempt from a plyo box, continuing to laugh. Moved to 20 strict dumbbell presses with 25# dumbbells overhead.
- 1 95# bench press. shifted to 75#. did sets of 5, then a bunch of 3s.
- 15 ugly-ass push jerks at 75#. Nicole did her best to coach about foot position and knees, but my shoulders were so fired up I could barely hold on to it for more than 2 or 3 reps at a time.
- 10 push presses — ugly, ugly push presses in small sets
That was an awful, awful 15+ minutes. By the end my right arm worked, but my left arm was barely able to go over my head with assistance. I scaled every single part of the workout after the push-ups.
That was by far the ugliest performance I’ve done in a long while in class, simply because my shoulders were on fire the whole time. The push-ups didn’t feel bad, but by that first ring dip I was wondering what the heck I’d gotten myself into.
Wow. Tomorrow is going to be a rest day because I may not be able to raise my arms over my head. 🙂
Great work 8:30 class! (And 9:30 class, since I stuck around for the nutrition seminar with Nicole at 10:30!)