I am still nursing my self diagnosed pulled muscle in my left bicep, so Mikey and I both agreed to lower the weights when using that arm. It does feel better but when I put direct weight on it, I struggle. I need to make sure I am getting full range of motion when doing the exercises, so lowering the weight allows me to do that. It is kind of odd to do heavy weight on one arm and lower weight on the other …will I end up lopsided muscle wise? I will let you know! HA!

There is one exercise in this Plumbline group session that just irks me. I can’t tell you why, but it just causes a reaction. Its the plank pose with a 10lb plate on your back.  The Plank pose is great for your core and then to take it further, you lift one of your hands for 30 sec, then the other without adjusting your weight and then do the the same for each leg.  It’s challenging for just about anyone — and then add this plate? Why I ask? I think it’s to utilize a torture technique. I don’t have much of a butt, so it really does slide right off the minute I lose form — it’s frustrating, challenging and painful all at the same time. AHHHHHH! I won’t be sad to see it go next Friday!

Warmup
2m jump rope

corex2
hip rockets
planks (1 arm, 1 leg) w/ a 10lb plate on your back
general stretching
40 push ups

WOD – 2 rounds
back squat 145lb
hyper ham curls
TGUs 25lbs – 15lbs for left arm weight
single arm press 40lbs db
power clean snatch 50lb

PT Station
20,15,10 single arm power swing 35lb db one arm, 15lb left arm
1 assisted rope climb each round – I did not use assistance to get down from the rope
100m run each round

And for the back squat, I did 145lbs. Let me tell you — that is more than I weigh and you have to be very aware of how you are lifting that! I stopped a few times to make sure I was putting the weight back on my heels and pushing through. Otherwise you compensate with your back and your form goes out the window and… that opens up room for injury.