Gonna work that metabolic condition. Two different metcons, almost back to back. Just a short break in-between. Both were amrap-style workouts and I'm telling you I was done after the training day. The first one burned my shoulders big time, it was also the first time I've squatted in a week as I had that inflamed hip flexor last weekend. The latter workout was focusing more on heavy breathing and lower body endurance.
|Tightrope walking in San Francisco. Just walked by this guy and he offered us to give it a shot. I was in right away!|
|No wonder what happened… =) But it sure as hell was cool! Great body balance work indeed|
Metcon. Result, 71 reps
- Ascending ladder, 3-3, 6-6, 9-9… of:
- Overhead squats, 40kg
At some point I had decided to work on overhead squats this way and was wondering a friend for them to accompany in the metcon. In the end it was burpees that took the win. It turned out to be a good combo to kill shoulders of a man.
I went unbroken on the overhead squats through the set of 12 reps. On the round of 15's it got me. I was able to nail 6 reps, then dropped the bar, had to reset myself and then completed another 5 reps until the 12min time cap came full. I took my time between attempts. I had energy in my tank but my shoulders didn't have pretty much anything left.
Burpees went on okay. This was all about the ohs for me. The set of 9's and 12's were tougher and on the first reps after ohs I felt like I had no hands at all, couldn't feel them in a normal way. Those overhead squats took me by surprise and left me with numb hands to attack on the burpees. I had time to rattle through the round of 12's and then completed 11 squats on the round of 15's.
Metcon. Result, 235 reps (6 rounds + 8 push-ups)
- 12min amrap of:
- 5 deadlift, 120kg
- 12 push-ups
- 20 box jumps, 61cm
I'm happy how I completed this one. Everything unbroken. I definitely felt tired after this one and had to get a grip of myself for a while. Breathing was heavy all the way, the combination of movements made sure of that. Box jumps are always a guarantee for great metabolic conditioning.