Traci and I killed a strength session in the morning. Lots of push, pull, clean and press, and Airdyne intervals! She then came back for the evening session to get in her additional cardio fix. Judy and Traci did a tough Suicide-based workout with tons of core work at the end.
Ben and Davage found out how challenging jumping rope for rounds can be. Super-setting Tire Flips in between rounds probably didn’t make it any easier on them!
2:00 Jump Rope (varying intensity)
2:00 600lb Tire Flips
5 Rounds with no rest (20 min total)
Reaction of the Week: Ben and Dave’s joyful embrace upon completing their 20 minute workout. Ben actually had difficulty finding Dave due to dizziness and tingling hands. The intensity is written all over his face. Classic.
Started out the morning with a rough interval session with Melissa. This one workout ranked close to the top in terms of nausea immediately following a workout. When it was over, we both had to sit motionless for about ten minutes to get to the point where we weren’t dizzy and queezy.
I acknowledge that I get on “kicks” of certain exercises until I feel that I have mastered them. Snatches, Single Leg Squats, Muscle Ups, you name it. Lately, I have incorporated the speed rope using the sprint-in-place style in many workouts (after being on the Double Under kick a while ago). This style of jump rope is brutal to mix in with strength exercises in an interval fashion. It forces you to go at top speed while maintaining the skill to not trip on the rope; difficult after performing a strength exercise-especially with the lats.
The evening session was mostly strength based with weights. I rarely, if ever, do traditional weightlifting (bench, squats, deadlifting), as I focus mainly on bodyweight training. So, strength training with weights, other than odd objects, to me revolves around a few key exercises: DB Snatch, DB Clean and Press, and the BB Hang Clean. These exercises are great for building real, explosive strength using the entire body. Note that I only do the “Power” variation, not “Olympic”.
Ben working on his DB Snatch
Member achievement of the week (besides the 100 Burpee improvements) goes to Ben for juggling his marathon training plan, including a 10 mile long run this morning, and destroying multiple cross training sessions this week – often on the same day as a scheduled run! BEASTLY. Keep up the good work!
Today’s afternoon session was particularly awful for Davage and I. We did one minute of sprint-in-place speed rope immediately followed by one minute of burpees (Dave) and one minute of shouldering the sandbag (me). We repeated this two exercise circuit seven times with all out intensity and no breaks. We were both nauseated and completely annihilated after this 14:00 heart attack-inducing workout. Needless to say, a victory lap was in order. And, according to Dave, this workout was, “Harder than the 100 Burpee Challenge!”. I rarely hear of such a thing, unless we are referring to the Burpee Mile.
As for the reaction of the week, I am actually going to give this one to myself from after today’s workout. After set number seven timer went off, I gloriously dropped the sandbag and helplessly fell on top of it and completely lacked the strength or drive to budge from this humiliating position (see below). I’m sure Dave had a priceless reaction at the end of our interval session, as he usually does, but I was out of commission and did not have the mental capacity to take note of it.
Our victory lap…
The Reaction of the Week. Don’t give me any crap or I will injure you. Seriously.
Session in progress: