A. Bench press – work up to a heavy set of 3, then drop to 80% of that weight and do 3×2 (rest 1 min in between the sets of 2).
B. 3 rounds: 20 hand release pushups, 25 heavy Russian kettlebell swings; rest 1:1.
C. 3×20 GHD situps, 3×10 GH raises (or 20 hip extensions)
Please remember to sign up for the classes on Saturday morning if at all possible. Thanks!
A. Got a PR at 3 x 145# – Woo hoo! Very happy with this :).
B. Did 10 hand release pushups/round and used 55# for the KBS. 6:03. Can’t believe I’m putting this in writing, but I could have gone heavier on the KBS. Also maybe should have done 15 pushups/round? Not really sure on that one. I was able to keep good form throughout and may not have on higher reps.
Nice work, Mara! One thing at a time — once the form is there, we can start adding reps.
I think everyone who worked out today set a PR on the bench press, which is pretty awesome. Some of them were automatic PRs because it was the first time benching for a few people, but hey, it still counts.
A. Bench press – 205# (10# PR) for 3 reps, which actually felt pretty solid, with only the last rep slowing down.
I did 13.3 after the free class. Thanks to Jay and Shelley for kindly sticking around to judge and watch the suffering. I don’t have anywhere high enough to anchor rings for muscle-ups, so I opted to do without and just be satisfied with completing the rest of the workout. I finished the wallballs in 8:42, and the double-unders in 10:55. I think is roughly how long it took me last year as well, but I’m pretty sure my form on the wallballs was better this time around.