Wednesday, July 1, 2015

Wednesday 1.7: Jerk, Squat, Lunges, Du's

Wednesday. Push jerk triples (max 80kg). Back squat triples (max 130kg). Metcon, 20min amrap of: 10 shoulder-to-overhead (50kg), 20 lunges, 30 du's. Result, 540 reps.

This was the last work day for this week, and now it's gonna be about a 3 week summer holiday for me, hurray! This is welcomed with a big heart. I drove to the gym to celebrate it in the form of a long metcon. Did some strength work prior to that.


  • Push jerk triples (60, 65, 70, 75, 80kg)
  • Back squat triples (110, 120, 125, 130kg)

For some reason the bar feels heavy right now. Or has felt for a week or so. There's gonna be a break in the training routine as we have a trip waiting for us and there's no chance to get hands on a barbell that much. It's gonna be more like bodyweight training abroad.

Today's focus for strength was shoulders and lower body. First some push jerks, didn't get a video of those but they felt fine. A little shaky on the last set but other than that pretty solid actually. Back squats felt heavy already on the 110kg hehe but still I managed to push through nicely all the way to the last set. There were no problems bringing the bar up and down as planned. But the feeling is that it weighed more than normally. Quite happy though that even with that feeling, I'm able to move the weights normally.

Metcon. Result, 540 reps (9 rounds)

  • 20min amrap of:
  • 10 shoulder-to-overhead, 50kg
  • 20 lunges
  • 30 double unders

This was a good long one. First element got to my shoulders, the second to my quads, and du's to the breathing in general. Got everything done unbroken in this wod. S2o's were taxing on the upper body but this was a mental decision to push them through without putting the bar down at any point. Didn't really doubt that at any stage.

Recap of metcon

Lunges were nasty, even with just bodyweight. In the beginning I was thinking about taking light dumbbells in my hands but luckily those stayed in the shelf. That would have been brutal. Du's were unbroken each set. That really pleased me! Form was not superb but there were no misses at all. Just finished the 9th round when time hit 20 minutes sharp. Steady work.

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