Tuesday, November 3, 2015

Tuesday 3.11: Clean, Squat, Row, Push-ups

Tuesday. Hang clean 8x2 @ 90kg. Front squat doubles, ladder up to 125kg. Metcon, 5rds of: 500m row, 20 push-ups. Cool down, 1k row.

We had a great evening with Toni and our wives. It was quality time in the form of dinner and theater. The show itself was a blast and lots of laughing all the time. This is the reason why I went to train earlier in the afternoon to get a good doze of crossfit done before the evening.


  • Hang squat clean 8x2 @ 90kg

I'm pulling from the hang position right now because I want to heal my right hamstring properly before pulling heavy from the ground. It would be awesome to do heavy cleans and deadlifts too but I won't take that risk. The healing was in good process but then I pulled some clean all the way from ground, and it brought wrong kind of tension in the hammy, so I decided to play it safe from then on. Hang cleans are no problem whatsoever so it feels great to get some heavier cleans done. Today's agenda was doubles at 90kg, all the way. Quite a good number of sets

Squats. Result, 2x125kg

  • Front squat ladder
  • Every 90sec, complete front squat triples
  • Start at 60, then 70, 80, 90, 100kg. Then, add 5kg per set for as long as possible

Then as legs were properly warmed up already from the first part I kept front squatting. I've done this same combo in the past. That time I got to 130kg for a double, and that in mind I kept pushing through. The game actually starts somewhere at 110kg. Sets before that are more or less warm-up stuff.

One triple every 90 seconds. Recovery starts to become an issue at some point. I felt pretty good on the set of 125kg, and I thought about nailing that last rep too, and then take a bit of a longer rest to get a good fight on the 130 kilos

Barbell recap

Metcon. Time, 13.00

  • 5 rounds of:
  • 500m row
  • 20 push-ups
This was a lot of fun. Goal of this workout was to get a steady work done. My pace was sub 1.50 each round on the rower. It was kind of awkward that rowing started to get more comfortable in the course of the workout. Somehow my body got heated up well during the rounds. Yes, of course it also turned nastier as breathing got heavier. But goal was under 1.50, and I stayed in that zone all the time. Didn't go out of the gates like a madman either in the beginning.

Push-ups were going to be unbroken, in my head. And that also went as planned. Yes, they got tougher but it was a positive surprise how well I got through them. In the end I stayed on the rower for another kilometer with slow pace to flush legs.

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