A lunchtime blog. What a treat.
Nikki is a great coach! I attended the 6am session led by Nikki. She first led us through warm up and mobility, including bear crawls, crab walks, pushups, arm swings, and 3 minutes of double unders. My shoulders are sore, and double unders were a challenge. Perhaps doing 90 squat cleans will wreak havoc on one’s shoulder. Perhaps.
Nikki then reviewed proper form for bench press. As there were 8 in attendance and 5 benches, I got a bench to myself. I’m selfish that way. This also allowed me to record all sets. I’m selfish that way.
Just 6 days ago I achieved a 10# 1RM PR of 175#. I set my goal to bench press 180#.
5 reps @ 70%, 3, 3, 3, 1, 1, 1
As just last week I achieved a new 1RM of 175, I completed 5 reps @ 125#. I then completed 3 reps @ 145, 155, and 165 (my very recent 1RM). I focused on explosiveness, and Nikki said, “That looks light there!” I put 175 on the bar and successfully completed 1 lift with Nikki as my spotter. As I was pressing she said, “Light weight, light weight.” At first I thought she said, “Lightweight” as in “You’re a lightweight.” Ha!
As I was preparing to attempt 185#, I said to Nikki, “This is 185. This is more than I weigh.” She replied, “Great!” I said, “This is a lot more than I weigh.” I lowered the bar, and then struggled mightily to complete the lift. Nikki exclaimed, “Fight. Fight. Fight! Don’t give up. Don’t give up. Don’t give up! Keep fighting! Go, go, go! Yeah!” And that’s just what I needed! I reviewed the recording, and I did indeed complete the lift without Nikki touching the bar (as tempting as it may have been for her to do so). I felt like I was over-arching my back into a “U” shape when I actually didn’t over-extend too much. My feet never left the plates (that I had placed on the floor, you know, because I’m short), so that’s a good thing as well.
I didn’t attempt another lift. In the past week I increased my bench press 1RM by 20#. Uhm, yeah, so I was like, you know, all satisfied and shit.
I may possibly like the bench press just a widdle bit. Not too much. Just a widdle.
3 rounds for time
15 push press, 115#
15 box jumps, 24”
This was a big, hot, glorious mess, and I had much fun and felt quite a sense of accomplishment – but for all of the wrong reasons.
Nikki reminded us to push press and not push jerk. (I did indeed see some jerking – and even split jerking – during the metcon.)
I should know to stick with my gut. I had originally planned on splitting the difference and doing push presses @ 95#, mostly to ensure that I pushed and not jerked. In fact I had 95 on the bar and had set 2, 10# plates beside at the ready. Just before the metcon started, I mistakenly said out loud, “Should I do 115?” Both of the men present said, “Yes”. Damn it. I mistakenly gave into peer pressure. Are you counting the number of mistakes I made – before the metcon even began? Keep count of the number of times I power cleaned the bar as well. Ready? 3, 2, 1, go!
I cleaned the bar (1) and did 9 push presses. The last rep was a struggle, so I dropped the bar. I cleaned the bar (2) and did 2 push presses but failed on the 12th rep. I cleaned the bar (3) and did the 12th rep but then failed on the 13th. I cleaned the bar (4) and failed on the 13th rep again. I thought, “Shit, it’s time to take the weight off of the bar.” And with Nikki’s help that’s what I did. The other 7 athletes were completing or had already completed box jumps. With 95# on the bar, I cleaned it (5) and did the last 2 reps.
Box jumps? No problem.
I cleaned the bar before doing reps of 4, 3, 2, 2, 2, & 2 (6, 7, 8, 9, 10, 11).
Box jumps? No problem.
I cleaned the bar (12) and did 1 push press but failed on the 2nd attempt. I thought, “Shit. It looks like I’m going to have to do the remainder of the reps as singles. And that’s what I did. (13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26).
Box jumps? A problem! My legs felt heavy, and I had to pause after 10 reps.
Nikki noted my time of 7:11.
Why was this fun? Because it truly was a challenge and I had to think on my feet. Again, the only person I’m competing with is myself, and I when I’m not coaching I don’t really care what others around me might be doing.
Unless, of course, they’re push jerking. Or split jerking. Ha!