Log 10/29

Update: Ricky posted a video of today's class...



Another new batch of exercises - and it's a good one. Friday = favorite, once again.

A: Floor press

w-upx5 44
w-upx3 54
w-upx2 64
5x5 74 - 93 - 120 - 130 - 135

I think I could maybe have squeezed out 140, but 135 was plenty heavy for the first time around.

B: Seated box jumps

We worked up to a quick 1RM first (24" plus 4 red bumpers and 1 green for me. No idea what the total inches would be.), then took Ricky's rough estimation of 30% off the top. Not terribly scientific, but it did end up being just the right height for practicing the movement.

7x1 @30%ish (24" plus 3 reds and a yellow)

C: DB crossover stepups (20" box)
3x10 each leg w/ 25# DB

Not as bad as I thought they would be. I just need to concentrate on always keeping my shoulders and hips square with the box - I stayed square for the majority of the time, but had a tendency to let my mind wander (shocking) and then I'd start to drift to the side.

D1: Swiss ball plank holds
2x30 sec

superset w/
D2: Swiss ball hip extension/leg curls
2x10

The plank holds were not anywhere near as hard as I expected - my arms were shaky just from the instability of the ball, but the actual plank hold was not difficult. Ditto for the hip extension/leg curls.


Conditioning:
5rds
5 each arm of single-arm split snatch (35# DB)
10 pushups w/release (release hands at bottom and touch elbows to the floor)
20 sec (or "until [my] mood improves." Don't hold your breath, Ricky.)

As expected, the pushups were the hardest part. That, and remembering to split with my right foot forward when my left arm was overhead. Splitting with the left foot feels much more natural to me, and every time I started with the left arm, the first rep was with the left foot. Awkward. Pushups got tough for the last 2 rounds - they slowed down a bit, but I never had to stop.