Wednesday, August 5, 2015

Wednesday 5.8: Squat, Row, Hspu

Wednesday. Back squat 5x7 (120kg). Metcon, 4rds of: 500m row, 10 hspu. Time, 10.55.

More work on the legs. Make them carry the load on back. This has been great this far. It's getting heavier by the day. After squats it was rowing and hspu's. Short and intense. Legs can take the burden on the legs, they are not sore but they feel a bit tired after squats.


  • Back squat 5x7 (120kg)

Huh, this getting rather uncomfortable. Still, I feel like a man after pushing through these sets. I still got what it takes to push these loads for longer sets. Last week this same sequence was at 110kg so this was a different thing obviously. This time I didn't try to rush through the first reps tng but instead did them in "singles" all the way.

This turned out to be a good strategy and I was able to pace these through without problems. Surely, some of the reps were challenging but there was never a doubt in my mind about completing the sets. Felt happy about this session.


Metcon. Time, 10.55

  • 4 rounds of:
  • 500m row
  • 10 handstand push-ups

It took some time before it was wise to jump on the concept2 after squats. Rower and hspu station are at the other sides of the gym so there was some walking between these two but other than that I went directly on the wall for hspu's. Went unbroken on them, felt great. Breathing was quite high during the metcon because of the rowing.

Pace was sub 1:50 for 500m. My forearms were tingling when holding on the rower's handle. Don't know why. That was a bit weird. Well, it didn't matter on this one. This combination of movements is great. I believe it's good to have rowing to increase heart rate, handstand push-ups to burn shoulders and improve those skills. There was also an option of increasing the amount of hspu's per round or making it a descending ladder by starting at a big set of hspu's but today's point in the metcon was to keep moving constantly. Times were not changing dramatically between rounds so I felt good about this one.

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