I woke up in to this day with a relaxing mind and had a peace in my mind as I thought about the upcoming training session. Then it hit me. It's gonna be ten sets of back squats, doup! That brought some anxiety but of course in a good way =) Decided also to do longer sets of overhead squats. Short metcon was predetermined but the accessory lunges were just a bonus round.
- Back squat 10x3 (110, 120, 125, 130, 130, 130, 130, 130, 130, 130kg)
Got to say the last 3-4 sets were nasty. Especially the last rep. Damn. But I made it through all the sets without misses. I almost asked for a spotter in the last set but then decided to stop bitching and do the work. Actually the last one wasn't the worst, it was the last sets before that.
- Overhead squat 3x10 (40, 50, 60kg)
My elbows have been quite sore for the past two days so I didn't dare to go heavier on this one. These felt good anyway and no pain. I felt it in my elbows more in the back squats than overhead squats. It's also very beneficial to do pause squats on overhead squats. It will definitely make the bottom position of snatch / ohs a comfort zone.
Metcon. Result, 81 reps (5 rounds + 4 hspu)
- 7min amrap of:
- 7 burpee box jump
- 7 handstand push-ups
Burpee box jumps were thus easier. They were a good conditioning part and no doubt my heart beat took big jumps up when I started the workout. My result was 3 reps shy of 6 full rounds. I remember it was probably 3 rounds unbroken on the hspu's, then it was 5-2 on the 4th round, and 4-3 on the 5th round. Last round I just tried to get as many as possible in the remaining time and was able to tho those 4 reps to finish at 81 total reps in 7 minute time frame. I felt success on this one.
- 8x12m lunges with 2x25 dumbbells
These got a little spicy, and I felt it in my butt cheeks. Later I went outdoors for a short walk and noticed my right quad was inches away from cramping. Probably due to a lot of pressure on lower body today. Felt good about it!