Switching things up a bit, we started today's workout with the rower. The goal was to row the furthest distance as possible in 50 reps. I managed 480ish meters, but felt like I was going to pass out afterwords. Honestly, couldn't breathe, tight chest, light headed.
When I recovered, we moved into the stretching and warm up movements - mountain climbers, v sit-ups, leg raises, planks, etc.
The overall goal at CF Vengeance this week is to set our max rep standards with the 8-6-3-1 rep format. Monday was the front squat, Tuesday was the over head press and pullup and arm hang, but because I missed Tuesday and Wednesday is usually recovery, I did the overhead press and arm hang today.
First up, over head press. I warmed up with 5 reps each of the bar, then 50 lbs, and finally 55 lbs. My work set looked like this:
60 lbs x 8
60 lbs x 6 (I attempted, but couldn't complete, 65 lbs for 6 reps)
65 lbs x 3
70 lbs x 1
Next up, arm hang. I am not quite ready for unassisted pull ups (my weakness), so my challenge was 3 sets of hanging in the pull up position for as long as physically possible. Yay.
I manged 28 seconds, 22 seconds and 25 seconds. Can we say room for improvement.
I finished the morning with this quick circuit to get my heart rate up a bit: