Wednesday, October 14, 2015

Wednesday 14.10: Handstand, Bar complex, Metcon

Wednesday. Skills, handstand. Bar complex: 1 power clean, 1 squat clean, 2 front squat, 2 jerk. Start at 40kg, add 5kg each set. Result, 1 jerk at 90kg. Metcon, 5rds of: 15 kb swing (28kg), 15 box, 300m row. Time, 13.48.

Wednesday's classic morning workout. Yesterday I thought about going for track sprints and / or some sort of running metcon but I couldn't write anything down that would have pleased me enough. Instead I found a gem from archives that was done with barbell. Spiced it up with handstand and rowing (sub for running) for conditioning. It turned out to be a great session!

  • Handstand walk
  • 5 sets for max distance
We spent last Friday in Vierumäki, where I practiced handstand walk after a longer break. That went very well, and that kicked things off and I wanted to have more of it. Started the day with handstand walks after a lengthy warm-up and activation. This was 5 attempts for as far as possible. This also went better than I had anticipated. I'm very happy about this.

Complex. Compare to 26.2.2014
  • 1 power clean
  • 1 squat clean
  • 2 front squat
  • 2 jerk
  • Start at 40kg, add 5kg each set, till failure
This is something I've done couple of times in the past but it's been a while. I put the link above to the previous one. There you can find a link to the session before that etc. Cleans and squats were fine but I've done lots of different types of presses / jerks so my arms were sore before I even touched the barbell for the first time. Last overhead jerk was at 90kg. That wasn't beautiful so I stopped at that point.

Skills and barbell

Metcon. Finished the 5th round at 13.48
  • 12min amrap of:
  • 15 kettlebell swing, 28kg
  • 15 box jump
  • 300m row
Metcon was great. Kb swings, box and rowing. No surprise my breathing was heavy and posterior chain was on fire. Went unbroken on the elements all the time. It was just the transitions that took me some time. Rowing was sub 1.50 constantly. This time the gym was quite empty so I rolled the concept2 rower near the box / kb so I didn't have to walk around the place between stations.

This workout was simple and effective. Wouldn't have changed a bit in the programming. If it was a competition, transitions would have been shortened but I'm very pleased in today's session in general. Awesome morning workout!

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