Warmup/Gymnastics: 12min
5 x down backs, 8 x burpee lunge up, 10 arm circle fwd/bkwd, 10 x full squat to jumping pullup, 10 x BB cuban Press, 30s DB OH static hold L, 15 x db suitcase deadlifts L, 30s DB OH static hold R, 15 x Db suitcase deadlifts R, 1min Hollow Plank
Conditioning: With a Partner
Conditioning
30min AMRAP (3+50)
20 Strict HSPU
10 Hang Power Clean 135/95 (65)
10 Hang Clean 135/95 (65)
40 Slam Ball 40/25 (25)
400m Weighted Run 40/25 (run together)
I made it to the gym today. Thank goodness, cause I missed the last two days cause I didn’t get off work.
Today was a pretty busy class, as well as a partner workout.
I got partnered with a new person- this is her first week. I was actually super happy cause J.S. asked me if I had a partner and when I said no asked me if I’d partner with her, and then him and the coach told her how I would be a great partner cause I have great form. I was like omg yay! J.S complimenting my form! squeee!!! Means I’m doing something right! (Although I sorta think he also picked me cause I’m pretty darn slow with my workouts, so my pace would be appropriate for someone new)
We pushed through everything in sets of five. I did what I could to give her tips on her form. Honestly, I’m not a coach and have zero coaching training, so I just tried to watch for and relay information that had been relayed to me when I was new. “Fast elbows” and letting her know that if she was done for full cleans that she could scale to power cleans. I also did what I could to give her rest by carrying the ball for longer during the run, and on the last round I did sets of ten slamballs. Although- it’s cool to note that after I did two sets of ten(matched by her doing sets of five) she also did a set of ten! And I gave lots of encouragement, letting her know she was doing good and to push through a couple or one or two more reps. I’m hoping that’s essentially what J.S and coach were wanting when they picked me.
For myself it was a good workout. I was a little worried about my shoulder cause it was hurting during the warmup, I should have done some work with one of the balls before we started(while I was sitting around on my ass) but it seemed ok once we started going.
Oh- and funny thing happened during the workout. Before, J.S demonstrated all the stuff and we ended up working out where he demo’d- He had left the slamball he used, a 40lb slamball there. Well when it came time for the slamballs, I grabbed the 25lb one I went and got, and she tried to grab the 40lb one before we realized how heavy it was.
…It was probably funnier if you were there.
8Jan was originally published on Tasting the Koolaid