Sunday, August 9, 2009 by Rebecca

Heavy, Dirty Thirty-one

Warmup: Row 500m, ME, 7 pushups, ... ?

For time:

Thirty-One Push-Ups
Thirty-One Pull-Ups
Thirty-One Burpees
Thirty-One GI Janes
Thirty-One Jump Squats
Thirty-One Box Jumps 30"/26"
Thirty-One Double-Squat Wall-Ball 14"/10"
Thirty-One Deadlift 185#/135#
Thirty-One Goblet Squat 2.0P/1.5P
Thirty-One KB Swings 2.0P/1.5P

Your may perform the movements in any order, however once you have begun a movement, you cannot move on until that movement is finished.

My right knee is not happy with me, so I skipped the Jump Squats, Box Jumps, Wall Ball and Goblet Squats.

GI Jane
Deadlift: 5@115# , 26@95#
C2B Pull-ups (jumping)
KB Swing - 1.25P - eye level

Even at 60% of the total volume, this workout was pretty brutal - though i know my classmates who did the whole thing suffered quite a lot more than I did. I doubt I will be horribly sore in the next few days because of it.

The C2B pullups (obviously) were the real choke point here for me. I basically had to do them one at a time with 10 to 15 seconds rest in between each rep just waiting for my arms to recuperate, but every rep was fully chest to bar (or at least upper arm to bar - using an alternating grip, my left arm connects before my chest does, but it's the right height.)

I think there was a lot of transition time built into everything after the GI Janes, but particularly the deadlifts and the C2B pullups.

I had thought I would do the deadlifts at 115 - but after 5 reps at 115 it was clear it would take me all frickin day to do 31 reps at that weight (it took a long time to get 5 reps at 120 just a few days ago, so I'm not sure why I thought 115 would be ok) so I dropped it down to 95# where I could get sets of 2-4 at a go.

The KB swings were interesting - I usually managed to get them to at least eye level, and I was definitely getting all the weight up with my hip drive - the bell was totally weightless at the top of it's arc. It won't be long, i think, before I can get that 1.25 bell over my head.

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