Front Squats 4×4
3 rounds, :45 work/:15 rest, max effort of each
Sit-up with wall throw
First things first...whomever came up with this...I loved it, but there is a big fat lie in the middle of it. There was no 15 second rest.
Warm up almost killed me...cause as you know I have not been working out...then the front squats. Will says they are not ascending, but to do them all at 80% of our one rep max. So I go to the handy chart and almost start to cry (I am more than a little depressed today). I look at him and say, " I lied about my one rep max a couple of weeks ago. There is no way I can lift this." In his beautiful Will way...he sorta laughs me off.
SO I warm up with the bar....My left knee feels like shit....then 135....then I load 210. That's my 80%
I'm lifting next to Sheila...who is having to cross her arms to lift since she over worked her wrist....so hard to do that!
Anyway...I do my first set and it feels...HEAVY...and sigh...I have a minor little accident. Yes...you know what I mean; a middle aged, having had two children sorta accident.
So...I kinda don't wanna lift anymore. But I know I gotta try again. I play that game in my head where I pretend that I only have 185 on the bar. It helps, but really, the only reason I got through all four sets was because of Sheila & Will. I would have bailed if Will had not coached me up...especially on my last set. I was coming up on rep three and I did that nasty snake kinda push up through the lift thingy...but the fourth rep was good...'cause Will was talking me through it and Sheila was just assuming I could do it.
Then that workout...first thing out of my mouth was I can't do this ring plank thing...I didn't think I said it that loudly, but Will was behind me and he said I bet you can. Well...I didn't do all 45 seconds all three rounds, but damn..I did hold it the first round. Really. I can tell you looking at that today I knew with full certainty I would not even try it...that there was no way I could do it.
I was wrong. At least I was wrong about something "good" this time.
I only got 143 reps or something....but I also used the 40 ball for slam balls. Have I mentioned how much I love working out with Beth during these kinds of workouts? She did hold the ring planks for all three rounds by the way...AMAZING...and Brittany got something like 289 reps. Whaaaa????
See...I may be old, but I am slow.
Walked in the gym feeling depressed and sorta defeated and lonely, but walked out having done something I didn't know I could do and feeling honored to workout near these fantabulous super supportive people.
AND....I get to see my little monkey tonight! wheee...Kegan!