There was an option thrown in the air of us going to train outdoors but the weather was as ugly as it gets with rain and fogginess. It was by no means tempting so we packed our gym bags and headed to the gym with Pauliina. It seemed right to take the 2-pood kettlebell with me, and spice the metcon with bodyweight movements.
Metcon. Time, 14.45
- 3 rounds of:
- 20 kettlebell swing, 32kg
- 1 round of Mary (5 handstand push-ups, 10 pistol squats, 15 pull-ups)
- 20 box jump, 61cm
- 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
My body was a bit beaten up so main focus was on bodyweight movements, kettlebell was the only weighted element. This was a good and tough workout. Don't know how much it had an effect that I wasn't fresh but my legs got steamed early on in the metcon. I wanted mix those benchmark wods Mary and Cindy into something of my on creation. It turned up to the above described combo.
It was cool to swing that bell around the gym after having a break of working out with this guy. I was able to manhandle the bell well and all sets unbroken, no problems with this one. Usually I work with kettlebells out in the nature because carrying those around is a workout in itself =) So normally I don't carry it with me to work but weekends are an exception when I might have it with me at the gym.
Mary is probably my favorite benchmark wod, consisting of hspu's, pistol squats (a.k.a. one-legged squats) and pull-ups, with the classic 5-10-15 rep scheme. Handstand push-ups are coming to be some sort of a strength of mine, which is awesome as I think about the early steps when they used to be a big time goat.
Pistols have been non-existing for quite a while and it felt good rocking them, alternating legs after each rep. These are much harder without the weightlifting shoes as Nano's don't have that elevation in the heel section. I stood on the edge of one of those gym mats to get something below my heel for more stability.
Mary's pull-ups consist of 15 reps per round. In a longer workout that is tough, and that's exactly what it the toughest portion of Mary. In today's workout they were challenging too but I got all of them unbroken - in both sections of them (15 and 5 reps). At some point of the workout I had to wear gloves on pull-ups as the friction started to tear the calluses.
Box jumps were for two rounds whereas on the third round my legs were burning a lot but I still tried to keep moving constantly and not stop in vain. Pace was probably slower but the man was moving. Round times were 4:14, 5:12 and 5:18. First round is always quicker because you start the work immediately. I'm happy my third round was consistent with the second one even though it felt horrible at times.
Short recap
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