Monday, April 27, 2015

Monday 27.4: Squat, Ohs, Lunges, Burpee box, Hspu

Monday. Strength, back squat 10x3 (mostly 130kg). Ohs 3x10 (max 60kg). Metcon, 7min amrap of: 7 burpee box jump, 7 hspu. Result, 81 reps. Accessory, 8x12m lunges (2x25kg db's).

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)
It was gonna be a tough day for this body. Ten sets are usually no joke. And triples tend to be more on the heavier side. And they were today as well. I was aiming to smash them at 130kg all the way. But on my way climbing up to that weight I took couple of lighter sets and counted them on anyway.

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.

Squat recap

  • Overhead squat 3x10 (40, 50, 60kg)
This was cool. I'd like to see where my max load would be on this movement for a high rep set like this. This was definitely not max. It felt great to do some empty bar squat snatches after squatting a lot because my hips were as open as they could possibly be. And it wasn't too bad for overhead squats either.

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
For conditioning this seemed perfect, and it actually was. It got tough because there were pushing motion in both movements. I reckoned I'll smash the handstand push-ups unbroken and then pace myself on the burpee box. I didn't not realize burpees would have an impact on the hspu's and that they would get much tougher.

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
This is something I haven't done this far but realized it's a good accessory stuff on a day after killing legs anyway. Sled and / or farmer's walk would be other elements worth considering. Those are more like strongman tools.

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!

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