Last July Session of ASA's MVP class
Yay! Lisa joined us! She's signed up for the class, so we'll be seeing her twice a week. Whoo!
Today's workout focused on arms. Not in a workout sense, but in a movement sense: quick arms propelling quick feet. I was also working on moving my arms forward and backward, and not across my chest.
I also asked G about intensity level. Should I be going all out, all the time, or should I try to pace myself. G was actually surprised. He thought I was already going all out. Essentially, he was reducing the recovery time each time, to adjust for our improved performance. Whoops. My bad.
I started early with my ladders, with G giving me direct feedback about moving my arms. I tend to chicken-wing my arms, keeping them away from my body and often crossing my chest when they come forward. It really helped to have G give immediate feedback.
- LR RL LR RL
- twisting from the outside: L foot on the right side, twist to put R foot inside, L outside left side, R next to L, twist to put L foot inside, R outside right side, L next to R, etc.
- Outside L-in
- Outside, R-in
- Outside, R, outside, L, outside, together
- Ali shuffle
- probably more
We started off with the I of pain and square drill. Kris and Lisa worked the I-of-pain, while I worked the square drill. My first time was about 11.6, with the subsequent three being about 10.5. I think I cheated a little on those three. The last one was 10.9, which was around the time all my runs should have been. Not cheating on that one.
We switched, and I ran the I-of-pain, while Kris and Lisa ran the square drill. I ran the I-of-pain as hard as I could. I needed longer than the 30 second rest. My legs felt spent at the end of the drill.
Next, we had the equivalent of running ice-skaters. Instead of side-to-side ice skaters, we shuffled forward. We were working on quick feet. It was a little difficult for me, more so I think for Lisa. Kris, with his fast feet, had no problem. The cones were about 3 feet apart, width-wise, and 2 feet forward-wise. The goal was to shuffle through the cones, around the outside, facing forward. Shuffling forward. We ran 5+ of these runs. We then faced sideways, instead of forward, and quick-feet ran around the cones. We went through this way a good number of times, too. It was difficult to get the arms moving quickly and correctly in synch.
The star-shuffle came next. It was a small circle: only one step between the middle cone and the outside cone. It made, once again, for quick feet and fast arms. We couldn't get a full shuffle in, so we had to move quickly. We went counterclockwise twice, then clockwise twice.
Kris offered a suggestion to G to modify the exercise. Instead of shuffling from cone to cone, G walked around the circle, adjusting his distance from the center cone. We shuffled from the center cone to G, as he walked around the circle.
Wall ball came next. Kris and Lisa started out playing wall ball against each other with the 8# ball. They threw from their hips, playing twice for a minute each round. G and I played next, with the 6#. When it came time to play throwing overhead, using abs, of course, G had Lisa play wall ball with me, instead, with the lighter ball. 8# was 2# too heavy.
Abs, of course, were last. The first set was a three exercise round: ab pull downs with the weight machine, bicycles, and big ball balance (where we balanced in a plank position with elbows and forearms on the ball, then back up, with just hands on the ball, butt in the air). We each rotated through the three exercises. Next were cross-over V-ups, similar to Lisa's cross-over bicycles from the workout she developed for us. There was another few ab exercises.
The last ab exercise was 6" leg holds, for only 30 seconds. No problem.