Today has been a surprising day on a number of fronts, but let’s just focus on today’s workout. This morning it was Ev & I, Alicia, and KB with Coach Lara at the 8:30 class.
Surprise #1 – I chose to run 400m during the warm-up. Why? Because the sun was out and it was nice for a change.
From there we did the rest of the warm-up and then talked about our two-part workout.
First, we worked on bench press. The workout was:
- Strength – 5-5-3-3-1-1-1
Apparently early classes said we should do bench press and then it stuck. 🙂 We did a workout a week ago (bench press and rowing) that included three rounds of bench press work (15 reps). I started at 155# and dropped to 135# after round 1. So I was curious to see what I could do today.
I warmed up with 5 reps each at 95#, 115#, and 135# and then did:
- 155# x5
- 165# x5
- 175# x3
- 185# x3
- 195# x1
- 205# x1
- 225# x1 (20# jump)
Surprise #2 – I made it to 225# today!
My old one rep max was 230# set back in 2015, so I am pleased as punch I got to 225# with no problems today. I did each set without assistance, which made it even better. 🙂
After that we did a metcon:
- 3 rounds for time:
- 50 double-unders (or 50 singles)
- 2 minutes holding a handstand (cumulative)
- 35 AbMat sit-ups (GHD-style, kicking feet out)
We all knew that handstand hold was going to be a bear. I just did a bunch of handstands two days ago during a workout with Nicole (oh my core) and my right shoulder was pissed that night. And guess what? That was rough today!
Surprise #3 – It was the *OTHER* shoulder today that decided handstand holds on the wall were crazy. It’s been a while since I’ve done any movement to failure, but I certainly did today!
We had a hard 25 minute cap today, but I managed to get through the whole thing in 22:42 — though I have to admit that after 1:15 in the last round, my left shoulder was toast. I simply could not convince my body to get back up on the wall on my hands — my left arm was twisted behind me and my right arm was straight, but it wasn’t enough.
I did have a few good holds of 30 seconds or so throughout the three round (first two rounds) but geez… shoulders were angry at the end.
Great work everybody!
We’ll see if we get back in tomorrow or choose to take it as a rest day. 🙂