- Rest day
- 5 rounds of:
- 3 rope climbs
- 450m run
- Every minute on the minute x 10min: 10 thrusters (40kg)
- Metcon, 4 rounds of:
- 16 overhead walking lunges, 40kg
- 400m run
Right after that I took a metcon with the same barbell, lunging with it overhead. Went 8 steps down, and 8 steps back. Kept the bar overhead all the time. It was strange to turn around having a bar overhead. With this weight it was okay but having more weight might have felt exotic. Running and lunging made my legs burn and breathing go heavy.
- Metcon, 5 rounds of:
- 20 walking lunges, 45kg barbell in back rack
- 20 kettlebell snatches, 16kg (10/10 per hand)
- Wear a 9kg vest
I went to 45kg, put the barbell in my back, and lunged for 20 steps / meters. This was a bit longer distance than I'd normally lunge. It was a bit torturing on my butt and legs. The idea was of course to go unbroken, and I did. Kettlebell was light as that was probably the only thing I didn't have with me on this trip. Kari had this one so I wanted to borrow that one for the workout.
It suited well for this metcon. One-hand snatches, 10 with right hand, then 10 reps with left hand. Total of 5 rounds. This really hurt in my legs and made my breathing go heavy. I liked it a lot. There was a mental side of the wod too with the longer distance of the lunges.
- Push press 1x8 (73kg). Did 10 reps
- Front squat doubles, 7x2 across @ 120kg
- Power clean, 5x3 @ 80kg
Even though my lower body and especially quads were killing me I wanted to get real squats done. My back prevented to squat in the past week so I missed them a lot. Did some doubles in front squat. Not super heavy. Felt heavier than they looked. Quite solid sets. In the end couple of sets of light power clean triples. Just to get a good touch on the movement.