The instructions specified to get a good warm up in...and I did. One thing that I really took from the athlete camp was the importance of a good warm up and how to tailor it to your workout. I did some airdyning...dynamic stretching, and then the movements that are included in the workout today.
BB front rack walking lunges x 12 (65/85/95)
amrap COVP chin ups (10/8/7)
rest 2 min
I think I may have started a little light on the lunges. 65 was way easy and I could continuously lunge. The 95 was tough; I had to lunge-step-lunge-step, but I really felt myself working. The chin ups were disappointing. I tried to butterfly today, but I just wasn't getting the rhythm...so then I did a hybrid butterfly/kip. In hindsight, I feel like I could have done a lot more if I did deadhang with a supine grip....live and learn
12 DB SuitCase Dead Lift (40 per hand/50 per hand/50 per hand)
amrap Burpees in 30 sec (13/12/12)
rest 2 min
Suitcase deadlifts were a new one for me, so I was unsure what weights to use. 40 was relatively easy, but with 50, the last few reps got HARD. In the notes, we're instructed to use our lats to control the weights...I think I did that? As far as the burpees go, they were burpees. I felt like I was going as fast as I could. I really don't mind burpees to be honest. Sidenote: This workout has made me learn how to use the clock. Hooray technology.
AMRAP Wall Balls - 14# to 10 ft in 45 sec (22/21/18)
rest 15 sec
AMRAP T2B in 45 sec (11/12/11)
rest 2 min
Cue flashbacks to OPT Athlete Camp. Wallballs AND toes to bar?! Not my strongest movements. I managed the first two sets unbroken for the WB...the last set I dropped a few times I think due to both mental and physical fatigue. The toes to bar were ok...not great. Happy to see them because I reallllly need to work on them.
I also did a few sets of HSPU because I just needed to do something "fun" and that I'm good at. I also attempted a strict HSPU and did it! and then I did it again....and again....and then my shoulders were fried. That's a 100% PR suckaaaaa.
I'm struggling a little mentally right now because I am so used to super long, super hard (teehee) workouts with a lot of oly lifting, and (so far) that is not the case with the "She" programming. I've talked to both Paul and Joey about it, and they both said it would be ok to throw a little skill work in there (Joey suggested doing it on the days before my rest days). I'll take their advice, but obviously stick with "She" programming and see where it takes me.