Insanity Workout Day 50: Mighty Morphing Power and Resistance

2-23-10: Getting up has gotten to be difficult. I no longer bolt out of bed with an adrenaline rush in the morning, excited to do another workout with the Amazing Shaun T. This week is going to be additionally tricky as I have post-work plans for the next three days. This means that not only do the workouts have to be done, they have to be done in time to make it to work on time, otherwise the post-work schedule is doomed. DOOMED I tell you.

Again, the Power and Resistance workout has a different warm-up than Plyometrics and Pure Cardio. I need to be able to better track progress on this, so you lucky readers will now get a more detailed explanation on the warm-up experience. Actually, I have decided to give a detailed explanation of the whole workout. Why not?

I made it through the first iteration without a problem. This included Shaun T’s evil power jacks and evil vertical jumps. The second iteration was not perfect. I gave a decent effort for the power jacks, but my legs were still recovering from the vertical jumps (the only thing in between is 30 seconds of jogging), so I missed 10 seconds. Then came the log jumping. In recent workouts, I have made it a point to keep pace with Shaun T/his cronies no matter what. My pace makes this drill 80% uncomfortable. Their pace makes it 100% uncomfortable. I lost another 10 seconds. The 1-2-3 Heisman I kept up with as well as the butt-kicks and high knees. I broke somewhere in the second round of the vertical jumps. I’ll give myself a 15 second loss on those. The evil jumping also wiped me from being able to complete the 30 second sprint. I did 20 seconds and liked it. Power Jacks…deduct another 15 seconds. 10 seconds off the log jumps. 5 seconds off the 1-2-3 Heisman. Another 15-20 seconds off of the vertical jumps. 90-95 total seconds lost. I feel this was a successful warm-up (I am not dead).

The actual workout was murderous. Since this workout is not done as much as the others, I forget sometimes that Shaun T is truly insane. So, it starts with air squats (I’ve described them before, but I may have forgotten to mention that not only do you squat in the air, you squat on the ground as well), followed by belt kicks. If this were the first squatting exercise in the Power and Resistance fiasco, it would be all right. As part of this program it is painful. Then comes the mini-suicides (no travel in between), followed by V-pushups (make your body an upside-down V, hands on the ground with the fingers facing each other. Do pushups with the elbows going outwards. Works shoulders more). I was stopped by the mini-suicides in the first iteration. Too much dropping down. Legs hated me too much. The other two iterations were worse. If I was able to keep up with one, I needed a break for another one. I did all right on the V-pushups (24 total about).

Then we get into this crazy crab position for the tricep dips. At some point you are to raise one leg into the air and continue performing them. This is the most awkward feeling drill of any drill of any of the workouts. Then there is a more normal tricep exercise where pushups are done in a squat position while on your toes.