- Weighted Pull-ups (5-3-3-1-1, with 10 push-ups between sets)
This morning, my bad case of DOMS was finally subsiding, so despite my chronic lack of sleep, I happily drove to the gym for our morning beatdown. I enjoy doing weighted pull-ups, and was looking forward to doing more.
But just like last week, we did 10 push-ups between each set of pull-ups. Tim allowed us to pick the types of pull-up variations we wanted to do, so I did some decline push-ups, some medicine ball push-ups, some spiderman push-ups, some parallette push-ups, and some more of those nasty diamond push-ups. They didn't feel bad in the moment -- but a few hours later, I could feel the creeping ache in my triceps. And reaching way, waaaay back in the recesses of my brain, I pulled out a vague memory of how I used to do diamond push-ups as part of my P90X regimen, and how my arms always felt wrecked afterwards.
I've come full circle.
- 21 box jumps (24")
- 21 kettlebell sumo deadlift high pulls (32kg / 24kg)
- 21 kettlebell swing - catch - squats (32kg / 24kg)
- 15 box jumps (24")
- 15 kettlebell sumo deadlift high pulls (32kg / 24kg)
- 15 kettlebell swing - catch - squats (32kg / 24kg)
- 9 box jumps (24")
- 9 kettlebell sumo deadlift high pulls (32kg / 24kg)
- 9 kettlebell swing - catch - squats (32kg / 24kg)
On the one hand, this movement isn't altogether unfamiliar. It feels a bit like a barbell clean.
On the other hand: Holy crap. I'm not very physically coordinated to begin with, but ask me to perform anything technically demanding at 5 a.m. and you're in for some entertainment.
For today's workout, I used a 24-inch box for my jumps, but I scaled down the kettlebell weights. I used a 24kg KB for the sumo deadlift high pulls, and a 20kg KB for the swing-catch-squats. (You know who else used a 20kg kettlebell? XFitMama. She's a beast.)
It wasn't exactly a cakewalk -- I had a helluva time trying to catch the damned kettlebell -- but I got through the workout okay. Frankly, I'm just happy I didn't cave in my face with a big-ass metal ball.
Result: 8:34 as RXed.