Saturday, November 21, 2015

Saturday 21.11: Holleyman

Saturday. Hero wod Holleyman, 30 rds of: 5 wb, 3 hspu, 1 power clean (90kg). Time, 28.10.

It was time to take a rematch with Holleyman. It's a hero workout that I've done once before year and a half ago. Since then my upper back strength and conditioning must have gotten better since I PR'd this workout with over 13 minutes. Why this workout came to my mind  was because my friend Toni just hit it about a week ago with same weights so there was a good incentive for me.

Yeah, I know it's a bit messy but it shows most of the round times

Holleyman. Time, 28.10. Compare to 19.4.2014
  • 30 rounds of:
  • 5 wall ball shots, 9kg
  • 3 handstand push-ups
  • 1 power clean, 90kg
Last time (and first time) when I completed this one my clean weren't as strong and I had to take the bigger weights as squat cleans. It's not that long ago that my max power clean was 90-95kg. Currently it stands as 103kg. Squat clean is a notch better, at 116kg. Holleyman is 225 lbs (102.5kg) as rx'd. That would be pretty much the same as my record for a single so obviously time is not ready for those weights, yet. Went after 90kg cleans which are no joke to me, especially for this many reps.

Naturally all the reps were to be done unbroken, just 5 reps of wall ball shots and 3 hspu's per round. My strategy was to hold on to a steady pacing from the very beginning. I tried to do a collage of most of the round times, check above. I believe my tactic worked as well as it could have worked. I'm very satisfied to this. It was around 55 seconds per round for all 30 rounds.

Plan was to knock wall balls and hspu's right away, and then shake my shoulders before the clean. Right after I dropped the barbell, I went to do another set of wall balls and hspu's. Then releasing the tension in the shoulders again. This worked well.

It was a long ass workout to say the least, and at times it felt like it's never going to end. I just tried not to think about the rounds or anything else of this workout for too much, just complete every set of wall balls, every set of hspu's and every single clean at a time, then head forward. This time this also got to my breathing more than before. At that time I remember my lower back being on fire on the wall balls and squat cleans (had to do them as squat cleans that time).

I thought I had recorded the first 10 minutes of the workout but after looking at the video at home this was all there was =) Memory card had gotten full after less than 5 seconds. Nice.

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