Sunday, December 6, 2015

Saturday 5.12: Ohs, Pull-ups, OH Lunges

Saturday. Overhead squat 5's (up to 70kg). Wod, 6 rds of: 15 pull-ups, 10 oh lunges (40kg).

Saturday was a fun day as our god son got baptized. It was a nice gathering to celebrate the birth of this little dude. Later in the evening I got a chance to hit the gym. It was an easier session as I've had a little sore throat for maybe two days. That wasn't serious at any point, and it's already gone but still having a running nose.

  • Overhead squats
  • 5x40, 50, 60, 62, 64, 66, 68, 70kg
It was fun to do overhead squats. Today's focus was on getting deep enough on this movement. This is the only form of squat where I need to pay attention to it. It always feels like I'm in the very bottom but then afterwards I see on video it's just barely below parallel. Mobility issue. It feels tight on shoulders, back and hips at a certain point. But it's definitely doable when being focused on.

Plan was to do 5x5 at 60 kilos all the way. However, it felt good so I kept adding 2kg per set until 70kg was on the barbell. Definitely a good session of ohs. Another thing I kept paying attention to was where my armpits are pointing on the way down. They easily turn downwards instead of pointing forward. From the side view they look good but then when filming from the front it looks like they are rotating inwards a bit.

Recap of the day

  • 6 rounds of:
  • 15 pull-ups
  • 10 overhead walking lunges, 40kg
Because nose was running somewhat I took this one more easily. Pull-ups needed to be done for sure. And because the gym was almost empty there was enough space to go for walking lunges across the gym. Weight was light, didn't wanna get my breathing high as lungs / throat / nose were not in perfect condition.

Pull-ups went smoothly. There was no doubt of hitting the sets unbroken but the latter half of them definitely needed some work to be put in the last couple of reps. Lunges were much lighter than pull-ups. Lunges in any form are great. Back rack, front rack and overhead lunges, or lunges with dumbbells. No matter which one it is, it's gonna be great.

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