Friday, November 5, 2010

Friday's Workout

Strength Skill:

Strict Presses (3 sets of 3, then 3 sets of 1, working up to a 1-rep max)

I'm kind of terrible at these. Sadly, this movement doesn't allow for any lower body movement; with my legs straight and knees locked, I can't use my hips to help drive the barbell above my head. My one-rep max? A measly 115 pounds. Let the mocking laughter commence.


You'd think that after a max effort press workout, our metcon would focus on something other than hoisting and pressing barbells. But then you'd be wrong.

For time:

"Air Force WOD"
  • 20 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats
  • Plus: Every minute, on the minute: Drop whatever you're doing and do 4 burpees.
It looks like this:

I decided to do it RXed with a full 95 pounds on the barbell, but it took me forever and a half (15 minutes and 27 seconds, to be exact) to get through this hell. (Point of comparison: Some guys can finish this workout in less than 4 minutes.)

The overhead squats sucked big time, which didn't come as a total surprise, given that I'd never done overhead squats before. But the worst were the front squats. I usually have no trouble with 'em, but after doing 80 reps of various O-lifts and God-knows-how-many burpees, I thought my wrists were going to snap off during the final round.

Plus? Even though they're not listed, you end up doing a ton of cleans, because after each round of burpees, you gotta get the bar up off the ground.

Note to self: Next time, blaze through this workout as quickly as possible. Otherwise, the extra burpees and cleans'll kill you.