Another loooong day at the office but this time I was able to move around much more and prevent body from total system failure =) It was a huge positive surprise as my main man Toni threw me a message in the morning that he could come and train with me after work. He also had the agenda ready. I got a tetanus vaccination in the morning so that kind of disturbed my plans so Toni's suggestion was right on point!
|Toni working on his clean complex|
- 5 working sets of the following clean complex:
- Tall clean
- Clean from mid-thigh
- Full clean
- Every clean as squat clean (80, 85, 85, 85, 85kg)
The second and third reps were easy. The weights were so light that there were no issues whatsoever. But I had to stay with these weights because the first one wasn't that easy. That one was more like technique training. First set was at 80kg, the rest at 85kg. Maybe 90kg could have been there too. This time I just wanted to learn how to do this.
Recap of complex
Pair workout. Time, 12.49
- 14 rounds of:
- 4 hang power clean, 70kg
- 8 toes-to-bar
- 12 box jump
- Interval style, you go 1 round, I go 1 round. Rest while the other one works
The end of our partner wod
Anyway, I believe this kind of intervals have a lot of potential. When doing them solo, the key is to define fixed rest times between sets / rounds / intervals. That allows you to put 100% effort on each round, then recover, and repeat that for a certain amount of rounds. There were about 40 seconds per round on my behalf and rounds were pretty consistent.
One thing is for sure. It was a blast training with Toni. We started our crossfit journey together back in the days, and it's always quality time to train with my best friend. These are rather rare occasions as we workout in different gyms regularly.