Huh, its's tough after a break. Squats were the name of the game. Pause squats to be exact. Added more posterior chain movements in the workout following squats. Finally I did the rowing / burpee workout together with Juuso, changing stations after every minute, alternating with partner.
Strength. Pause squats
- Pause back squats 4x5 (100kg)
80kg pause squats for warm-up
I couldn't make up my mind on what kind of squats I would do. I was thinking about normal squat triples and 5's, pause squats and front squats too. Ended up doing pause squat 5's with couple of seconds pause in the bottom position. Warm-up included 60kg and 80kg sets. On the latter one I bounced a little from the bottom in the last reps. But this is not the case in real pause squats. The whole point is to go down, sit in the hole and come directly up. That's how I completed the working sets.
My hip flexors were burning after 2 sets. The sets were definitely heavy-ish but there was no doubt of completing them as planned. All sets were across (100kg). My lower body took some hit on this strength portion and I'm sure I'll feel it tomorrow as well.
Metcon. Result, 5 rounds sharp
- 10min amrap of:
- 10 pistols, alternating
- 10 deadlift, 100kg
- 10 ring dips
Deadlifts went unbroken each round. Wasn't nice to hold on to the bar but it was tolerable. It felt good to do deadlifts even though it got heavy towards the end. Ring dips is a weakness of mine and needs to be focused. On the first round I went unbroken, then 2 rounds of 7+3, one set of 6+4 and the last was something like 4 reps and then 3x2 to finish the workout.
The working time itself was not that time-consuming but the transitions took me some time to catch my breath. After not having breathed that heavily it feels a bit on the heavy side. It probably takes a week or two to get back on track. Hopefully sooner!
- Every minute on the minute, for 10min
- Odd min, 15 calories row
- Even min, 12 burpees
Burpees took me close to 35 seconds every round. That was a solid effort but it felt horrible. Already the first set didn't feel great. I sucked it up and focused on the next rep. Always the next rep. This was a good quick metcon. Could have continued for longer. Not today, definitely not today after the work done prior to this one. But on another day focusing solely on these 2 elements it could have been double the time. I saw something like this on competitorstraining.com where they did it for half an hour. That's beasty.
Couple of more photos from our California trip =) Playing around.
By the way we got engaged with Pauliina while in Los Angeles. We found a perfect and beautiful place called Palos Verdes, known for it's awesome scenery. Had to pop the question in the sunset, she answered yes and so we're getting married in the summer of 2015, boom! She's awesome! Love you so much baby!
|Will you marry me?|