Wednesday, October 21, 2015

Wednesday 21.10: Ohs, Pull-ups, Wall ball, Kettlebell

Wednesday. Intervals, 10rds of: 5 ohs + 10 pull-ups. Wod, 3rds of: 30 wb (9kg), 20 kb swing (28kg). Pair wod, 150 wb. Time, 4.50.

Bit of a lengthier session to finish Wednesday. My pal Jasper hit the gym too so it was a blast. We did some individual stuff in the beginning and crowned the session with team Karen. We realized there is a spot where we can throw wall ball around. That was pretty spectacular.

  • 10 rounds of:
  • 5 overhead squat (40, 50, 60, 63, 65, 60, 60, 60, 60, 60kg)
  • 10 pull-ups
  • Rest
Yesterday was a turning point. Got some very light back squats in the system so my confidence of going for overhead squats was high. This couplet was completed in interval style with break after every round. Couple of overhead squats with changing weights, then barbell down and complete 10 pull-ups.

I started with 40kg bar, then climbed up to 65kg and the last five sets were completed at 60kg. This was actually pretty cool to smash some ohs at this weight without any issues. Okay, it's quite far away from my max load but considering I usually do ohs in metcons at somewhere around 40-45kg this was good. I had Nanos for shoes which made it a bit challenging I'd think, but then again they are the best overall shoes I've had the pleasure of having so actually it wasn't all that bad. I love those shoes. Very stabile ones.

  • 3 rounds of:
  • 30 unbroken wall ball shots
  • 20 kettlebell swing, 28kg
The thing was to go unbroken. No other options. There were recovery between movements but the goal was to get a good burn on shoulders by knocking the repetitions without dropping the ball / bell before the required amount of work was done.

Pair wod. Time, 4.50
  • 150 wall ball shots
  • Alternating after every 15 reps
I was already about to leave but one idea came to my mind. That was Karen with a partner. We did 15 reps, then changed roles. Point was to keep the ball moving, with a good flow all the time. Those 15 reps could have actually been 20 reps per round per person. That way our shoulders might have been more shot and breathing heavier. While Jasper was doing his thing, there was enough time to recover for the next round.

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