Wednesday, August 14, 2013

Wednesday 13.8: Front squats, thrusters, pull-ups

Wednesday. Front squats 5-5-5. Metcon, 4 rounds of: 10 thrusters (45kg), 10 pull-ups. Time 4.20.

Wednesday stood for front squats after a long time and then the classic combo of thrusters and pull-ups. Something Fran-alike. Uuh, nice. Toni was hitting some back squats and kettlebell stuff. Plus a lot of mobility. I've also done some K-starr mobility workouts lately in the evenings.

Some evening abs :)

Strength. Front squat 5-5-5 (100, 110, 110kg). Did some front squats, they've been non-existing lately. Been doing a lot of squat cleans though so some amount of front squats have been there. Today I took 3 sets of 5 reps. 100kg on the bar, went through those 5 reps. Added 10kg and it felt quite tough after 3 reps. So I stayed with 110kg in the last set as well. Was able to push through well all 3 sets. Have to do more back and front squats this autumn. Squats and deadlifts are something I really want to focus on. Got some technical issues as well to which I'm looking to improve on.

Metcon. Time 4.20
  • 4 rounds of:
  • 10 thrusters, 45kg
  • 10 pull-ups
These movements are tough when you put them together. And the long burn afterwards, very comfortable… not! =) 4 sets of 10 thrusters and pull-ups for time. This is "balls to the wall" type of workout. No need to rest because it's such a short one. The problem I had was that my barbell was about 10 meters away from the pull-up rack. That was a bottle neck time-wise. It's easily 5-10 seconds in the transition each time and there were more of them compared to benchmark workout Fran.

All rounds in both movements unbroken. It felt good and I felt strong moving the bar and my body. This was a good preparation mentally for doing Fran some day. It's awkward that it's such a short workout and you're still kicked in the ass big time.

Toni's workouts. Two sessions. Skills and squats in the morning, kb action in the evening.

AM. Skills: kipping pull-ups, wall balls and ring pull-ups
Strength. Back squat 3-3-3-3-1-1-1 (100, 110, 120, 125, 130, 135, 140kg)

PM. Metcon, 30 second on, 30 seconds off, for 20 minutes:
  • Kettlebell swings (averaging 18 reps)
  • Kettlebell front squats (averaging 10 reps)
  • Kettlebell clean & jerks (averaging 10 reps)
  • Alternating these three movements every minute
  • Using 20kg bell

Toni has improved greatly on the kipping technique in pull-ups. Also his squats have taken a huge leap forward. Story tells that today's 140kg was rather easy and the coach was ready to pump more weights on his back. This was his shared pr. Evening workout sounded worth trying.

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