ASA MVP mid-January workout, mostly lats

Today was a thinly disguised upper body workout that was brutal in its simplicity.

We started out with ladders to warm up. We did the long (19 square) run, doing 2 sets of only like 6 - 7 runs. I'm kinda in a rut with those. :\

Next, we did progressive box jumps, standing two foot take-offs, followed by single foot take offs with double foot landing. Single foot landing (for either) is much harder. The progressive part was G putting the exercise pads on a handful at a time to increase the height of the landing. Kris ended up at about 4', I ended up under 3'. We jumped about 3 at each height. I had some good jumps, some not so good jumps (that didn't hurt because of the landing on the exercise pad) and some stalls (where I just stood there and could not get myself to jump - very strange). We started with the two foot take off, then left foot take off, then right.

Next, we checked our vertical jump (standing, two foot jump). I managed only 14" this way, which sucks unbelievably because I've done better. I don't know if the jumps beforehand hurt my height that much, but 14" is poor, poor, poor.

Surprisingly, we started in on upper body next. We did a set each of clappers (I did 8, and did fairly well), T push ups, chinese pushups, switch-hands jump over the ball (one hand on ball, the other to the side, explode up, switching hands on the ball), and walk over the ball.

Next we did the slapping swiss ball work. Man, this one was hard. Holding the ball under one arm, hold tight because it's going to be slapped, arm straight, the ball pressed tightly against the hip. G slapped it forward, backward, up, down and every other way. Switch arms, repeat. Then, hold it out in front, and slap away. Finally, balance in a pushup position, with the ball being slapped.

We did pullups next. I am going to do a pull up. Unaided. Damnit. But not tonight. I did 2 sets of 5 with Kris' help. Inner grip, palms facing out.

Abs came last. I told G I wasn't going to be at ASA on Wednesday, so I received a beating on this one. We did the normal bicycles, Russian crunches and V ups. I then did the incline bench rotations, partner pushdowns, and round the world ball toss with the 12 pound ball.

My abs and lats hurt. And it's not even tomorrow.