Thursday, December 17, 2015

Thursday 17.12: Squat, Chipper

Thursday. Back squat triples / doubles / singles (up to 145kg). Metcon, long chipper. Time, 15.30.

Huh, today was as sentimental day as it could possible be. I'm about to change my employer after working for this current company for 10 years. I've grown up to a man within that building's walls around me. It has not been just a job, it's been something close to a second home. From the beginning of next year I'm about to build similar confidence and society with another company. Today was my farewell party and it was a really touching event to say the least. I appreciate those guys tremendously. They've affected me in more ways I could ever imagine.

Jasper after the chipper


  • Back squat
  • Triples (60, 70, 80, 90, 100kg)
  • Doubles (110, 120, 130kg)
  • Singles (135, 140, 145kg, fail at 150kg)

After work I hooked up with Jasper and we agreed to get some strength in our lower bodies and then get a good sweat together. This session was supposed to be identical to the one I just did earlier this week with front squats. That was every 90 seconds for a set of front squats, with climbing weights and descending reps, up to a heavy single.

There were not more than one rack available so we shared it with Jazz. that's the reason why I didn't take a look at the clock at all. Point was to go for a set once the bar was available. This was a good workout and the tempo was good. We did the sets alternating. Triples were light, more like warm-up sets. Doubles were easy too. It was great to see that also 2x130kg was ways.

It was kind of funny to witness that singles were under very good control all the way up to 145kg. That last successful one was a bit tight in the end but there was no doubt in my mind it would come up. And I felt strong on that lift. Some doubt still crawled in my mind about hitting the 150kg lift, and that must have affected the last attempt. It went down smoothly, small bounce there and coming back up. Just didn't have enough to bring it all the way up so I had to let it go. Still happy on the 145kg. It's been a while since going this heavy on back squats.

Got this sandbag from Toni and couple of colleagues today =)

Chipper. Time, 15.30

  • 15 pull-ups
  • 20 kettlebell swings, 20kg
  • 30 medball slams, 9kg
  • 30 air squats
  • 15 toes-to-bar's
  • 600m row
  • 30 push-ups
  • 20 lunges
  • 25 ghd sit-ups
  • 15 dips
  • 20 box jumps
  • 10 handstand push-ups
  • 20 overhead squats, 20kg
  • 30 burpees

This is something Jasper had written down some months ago. He's had some issues with his hips so we haven't been able to go after this one. Today he was well rested and body felt fresh so it was time to see what this is all about.

The ideology behind this is a chipper. Every movement exists there only once so you just chip it away. All the movements and reps were designed so that you don't have to stop and lean your elbows on your knees but just keep moving.

I was able to obey that plan pretty well. Only two elements had to be broken down. Those were dips and push-ups, a.k.a the pressing movements. Push-ups were 20-5-5, and dips were 8-3-2-2. They got spicy. However, my breaks were not that long as I wanted to keep moving all the time. There was not a single movement that would have been too much to handle. It was more like the continuing agony of having heart rate up and muscles working.

Okay, the last element of 30 burpees was disgusting. At that point of the wod it was just awful. My strategy was just do them one by one, without thinking too much about it. I went up and down without stops. I'm proud of this one.

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