Monday, June 23, 2014

Sunday 22.6: Skills, Back squat, Deads and pull-ups

Sunday. Skills, 3 rds of: 4 strict hspu, 4 kipping hspu, 40 du. Strength, back squat 3x5 (across 120kg). Metcon, 2-4-6-8-10-12-14, deadlifts (100kg), pull-ups. Time 8.20

Training day after a rest day. Always loving a comeback after taking it easier for a day. We hit the gym with Pauliina and to no one's surprise the gym was empty. During the entire weekend there had been something like 10 people in 3 days. Midsummer day is not the day for a regular Joe to go and do a workout on his own. Anyway, my skills part was a little different this time, then I did back squat 5's and finally metcon was all about pulling hard.

Skills. For quality

  • 3 rounds of:
  • 4 strict handstand push-ups
  • 4 kipping handstand push-ups
  • 40 double unders

Usually my skills training is a little different. This time I thought about making it more like a metcon but for quality, not for time. I took very short warm-up (should have taken longer though, not smart to rush on that portion) and went inverted against the wall. Those hspu's felt heavier because of my joints were not as well activated yet as I'd like them to be.

Anyway the idea was to do 8 handstand push-ups, then hit 40 double unders. I did hspu's in 4-4 style, first strict reps and then used kip to finish it off. I got 2/3 round unbroken on the double unders. Second round was 30 ub and then a miss, first and last were perfect.


  • Back squat 5-5-5 (all sets @ 120kg)

I touched the barbell, went through my traditional warm-up be doing clean pulls, hang cleans, front and back squats, presses in front and back rack. Then loaded the bar little by little, starting from 5x60, 5x80, 3x100kg, to finally reaching my set weight @ 120kg. Then completed 3 sets of 5 reps at this weight.

Hundred kilos was light, but all the sets with 120kg were tough. I was wondering after the first set how I could nail those remaining sets as 5's. I was thinking about scaling the reps and/or kilos because I didn't want any misses. Taking this into consideration I am very satisfied I stayed with the original plan and was able to get all those sets done with mental strength.

Metcon. Time 8.16

  • 2-4-6-8-10-12-14 of:
  • Deadlifts, 100kg
  • Pull-ups

I got inspired by NC Lab to do this workout. They combined deadlifts and wall balls which would have probably been a it smarter decision =) Having deadlifts and pull-ups was a killer on my forearms. It was all pulling back and forth, with a barbell or on a pull-up bar. The weight itself on deads was not heavy but during the course of the workout it starts to feel nasty because of those ripped forearms.

I went unbroken on deads up to the round of 10's. On 12's I cut it in half and same with the last round. Pull-ups were the tougher part of this workout. Those reps shouldn't be a case at all but the combination of these two was surprising. Pull-ups went unbroken up to 8's. The last 3 sets were cut in pieces (6-4, 6-3-3, 5-3-3-3).

It was a tough workout, no doubt. It destroyed my forearms for sure. It wasn't that bad on breathing because I had to start piecing it out towards the end. Had I been moving all the time, it would have been a different thing. On the other hand, that is very encouraging that I can recover pretty decently during a workout if I have to have a break here and there.