Friday, August 30, 2013

Friday 30.8: Air Force as pair wod, c2b

Friday. Skills, ring muscle-ups. Pair wod, Air Force. Technique, back squat and clean. Cashout, 4x5 c2b pull-ups.

Got together with Toni to do a pair wod. We're thinking of doing Air Force separately but decided to make it a pair wod instead. We didn't mind the clock at all, I don't actually have no idea how much it took us to complete the set. I also did some muscle-up training in the beginning for skills training and then technical fine-tuning for back squats and hang cleans. After a long pause tried also c2b pull-ups and realized it's way easier than some months ago. That inspired me to take a few sets.

Air Force. As pair wod. Compare to 10th February.

  • 40 thrusters
  • 40 sumo deadlift high-pulls (sdhp)
  • 40 push jerks
  • 40 overhead squats
  • 40 front squats
  • One athlete working at a time, completing 20 reps before the next athlete steps in
  • Complete the movements with a 42.5kg barbell
  • For every drop, both athletes complete 5 burpees on the spot
Normally you do Air Force individually with 20 reps each 5 movements. The twist is that you'll complete 4 burpees on the start of every minute. That really sucks =) And you don't really get to rest that much because the clock is ticking and the next set of burpees is waiting you again in no time. We mixed it up by going for pair wod, doubling the reps but the idea was that both complete 20 reps of each movement. I started, went for 20 thrusters, then Toni did 20 thrusters, then move on to sdhp's. Every single time either of us had to drop the barbell, the punishment was 5 burpees for both of us.

Felt strong with the movements. Thrusters unbroken, sdhp's unbroken, push jerks unbroken, overhead squats in 12+8, front squats unbroken. I was a bit worried pre-workout about the overhead squats. Last time I was ashamed those were too difficult to overcome, had no reps at all with the rx'd barbell and had to skip them totally. Since February, I've improved greatly on the movement and today I had no problems in executing the reps successfully. Had to still break it in 2 sets, dropped the bar after first 12 reps, did the burpees and finished the set.

Don't know what the case would have been with 4 burpees in the start of every minute. It's a rush to get all 20 reps done each minute. All thrusters should be done in the first minute but from then on I don't know how it would turn out. Tomorrow it felt better to do this as pair wod anyway. We had 45 burpees in total with Toni during the workout. The most difficult part of the workout for Toni was definitely the ohs. It's only because he's not been practicing them. I'm sure he's gonna fix this one. I punished myself in the end by doing 20 extra burpees.

  • 4x5 chest-to-bar pull-ups
Pauliina worked on her pull-up skills and I got so inspired that I had to jump up there as well. Tried a few c2b's just to see it's like from another planet compared to what it used to be. That's why I took 4 sets of 5 reps. I might just take these short sets in the end once in a while. I'm sure all those muscle-up training sessions have created more explosive strength because I'm sure I've never pulled myself that high with as much ease as today.

What a monster!

1 comment:

  1. Not happy about my performance today. OHS was not a piece of cake today. I really need to put some effort to OHS, I should be lifting about 60 kilos but now I was fighting with 30 kg bar. Whats wrong with Pony?