Originally I had planned to concentrate in rowing today. Had nothing else in program. Then little by little as the days grew closer to this particular Wednesday I started to think I might squeeze in some barbell work before rowing. Maybe couple of jerks or something like that. It turned out to heavy loads of various shoulder-to-overhead movements. And I simply loved it!
Complex.
- Shoulder-to-overhead
- 1 push press
- 1 push jerk
- 1 split jerk
- Start @ 40kg, build up to heavy load. Loads 40, 50, 60, 70, 75, 80, 85kg
This was great. I got the idea from last week's 1 shoulder press + 3 push press + 5 push jerk combo if you still remember that one. These both were very good workouts for press strength. I don't remember having done push presses with this heavy bars in a long time. It's probably been push jerks or split jerks instead.
75kg
I did foam rolling, stretching and light bar work to get ready for the workout. Those lighter bars were good ones to get the joints ready for heavier loads. I had thought about working towards a heavy max load of this combination. The heaviest I climbed up was 85kg. Don't know how 90kg would have been. The 85kg was heavy and it was the only one where I had to stop the continuous movement after the push jerk, before completing the split jerk. All other sets went with one rather smooth movement.
I think I have never push pressed more than 87.5kg. I remember having done that weight in Liikuntamylly at the time when I didn't know how to split jerk. I got the 85kg up pretty nicely today.
85kg
Strength.
- Split jerk 10x1 across (90kg all sets)
This was very cool stuff. It was valuable practice for bringing the bar down at chest even with 90kg on the bar. I feel comfortable in bringing it down because that's the way I'll have to do it every time at my home box. No dropping mister.
I had pre-determined the weights couple of days ago, 10 sets @ 90kg. It started nicely as I failed to reach full extension on the first attempt =) It was purely a flaw in technique so I kept on moving that same weight for the following sets. I did 10 successful reps after the first failed one.
90kg
I could still be working on getting faster under the bar. I need more practice on the movement. I feel good on this move even though I took my first split jerks this summer. So it's quite a new thing but still I believe it's going on pretty well.
Rowing.
- For 12min
- Distance 3.205m
I kind of did this in freestyle mode. Had no specific goal in mind when I started my strokes. I just started working, tried to keep a steady pace all the time with a mindset that I'm gonna go for couple of km's. This is probably the furthest I've rowed in one continuous set. I've done intervals for even 5-6km but without stopping in between, I think 2km is the longest distance I've rowed. Might be wrong but that's what I remember.
90kg, last set
Usually when I row, I tend to look at the screen where you see your pace and distance all the time. This time I turned the screen to face the ceiling in order not to focus too much on those numbers. It was a good decision. I put some music on my ears from my iPod and enjoyed the moment. I didn't go all-in at any moment, this was actually quite relaxed version of rowing this time. I turned the screen to face me at around 10min. It was close to 3.000m and then I decided to continue rowing to 12 minutes, which is the "cooper's test" I've used to done multiple times at school and when I was playing floorball. Cooper's test is 12min max effort of running. I usually got to run for about 3.000m. So this was the rowing version of it. However, as I said this was not the 100% effort. I felt good after rowing and recovered quickly in all means.
Here you see some rowing tips from the second fittest man on earth
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