Well, I did a sprint workout on Monday. Tuesday, I did some lifts that I rarely do, and I was sore going into the workout yesterday. After our warm-up, I was a bit more loose, but still somewhat sore.
Oh yeah, then we did 6 sets of increasingly heavy strict presses, tiring out our arms somewhat. In theory, the Wall Ball is about the power coming out of the squat - the hip extension that propels the ball upwards. In theory. But, it doesn't always work that way.
I looked at the board before we started. The fastest times were in the low 7 minute range. Many of those were scaled - using a med ball that weighed less than 20# for a male or 14# for a female. I had visions of taking 15 minutes, given how I felt, so I scaled my workout to a 14# med ball.
And then, we were off. I did a set of 30 before a short rest. I thought maybe I could do the workout as 5 x 30. But, 20 reps into my second set, I was hurting. I took a short break. And then did 20 more. And 20 more. At 90, in my state of oxygen deprivation, I "realized" that I only needed two more sets of 20. (I have a math degree). Then I realized it was three more sets. Time seemed to slow down. I started to think about not throwing up. But, I kept going. And, I made it at 7:46. My buddy Ken did sub-7 with a 20# med ball. He's young and tough and strong. It was a great workout. Tanya, to my immediate left, finished about a minute later. Her time for the prescribed workout was very solid.
I don't know if anybody really enjoyed the workout, but it was a burner. After I finished, I staggered to a chair to sit down for a bit, and for a second, I thought I might get sick. But, I held it together.
Now today, I just need to see if I'm too sore to work out.
And next time we do Karen, I'm moving up to the 20# med ball, even if it takes me all day.