Coach Arik was back to get us through on ramp session
5. There was no lingering soreness to
start this session and I was pretty pleased with that. We warmed up with 500m row, 25 yards pulling
knees to chest, 25 yards lunge stretch, 20 shoulder stretches with PVC, 20 open
curls on the small of the back and 20 Superman curls in the prone
position. Then we did 15 air squats
(keep arms over head, chest up, go low) and 5 push-ups.
The workout exercises today would include wall balls, knees
to elbows and push-ups.
(1) Wall balls would be kind of fun if they weren’t so
physically and mentally draining. Pick
up and rack a medicine ball (men usually use 20 pounds, I used 14 pounds
today). Your hands should be under the
ball and to the sides so your thumbs are pointing towards you. Don’t try to squeeze the ball, it should be
supported. Squat down (hips below knees)
and rise up launching the ball to a spot 10 feet in the air (9 feet for
women). The ball should come back to you
and you should lower with it to the squat position.
(2) Knees to elbows starts on the pull up bar and consists of
bringing the knees up and engaging the shoulders to have the knees touch your
elbows, then lower. As a modification we
were allowed to lie on the floor on our back and grab the vertical support of
the squat rack. From there, straight legs
would be brought up to touch the vertical support (the hips should raise above
the ground). We were also introduced to
kipping and the controlled rhythm of rocking the shoulders forward and then
back. It is important to stay in control
and not swing with your feet.
(3) Finally push-ups were reviewed focusing on chest touching
the ground and elbows in.
The workout was 10 minutes AMRAP of 10 wall balls, 5 knees
to elbows (scaled), 10 push-ups. I finished
with 4+10. I was surprised at how
difficult the wall balls were. Most of
mine were making 9 feet, if counting strict reps, I probably only managed 20%. The knees to elbows thing was the only chance
to rest. I thought I was good at
push-ups but after 2 rounds, things got ugly.
I started splitting them into 5-3-2.
I finished the first 2 rounds in about 2:30, then the next round took
nearly 3 minutes, then 3:30 and the final minute it was all I could do to get
the 10 wall balls. I was amazed that my
cohorts got 5+ and 7+ rounds today.
As usual we finished with nutrition and talked about
Crockpot chili recipes. Paleo Nick was
recommended as an excellent source for nutritionally sound recipes.
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