Agenda was to skip strength pieces from today's program and concentrate purely in conditioning. Two different metcons with mostly bodyweight elements but I also threw in some cleans to get some barbell work done too.
Metcon. Time, 11.50
- 3 rounds of:
- 500m row
- 15 pull-ups
- 15 handstand push-ups
On the warm-up main focus was on opening my hips and getting shoulders mobile with the help of resistance band. That's a daily thing I do. Tying a knot on the pull-up bar and looking for the painful points. Works every time. Gets my joints much more prepared for the workouts ahead.
At first I wasn't too sure about the amount of reps on the hspu's. 15 sounds like a lot in a row. Then on the other hand, usually when I've done sets of 10 reps they have mostly gone unbroken. That's why I had a good confidence on going after these 15's.
It turned out that I got 2/3 rounds done ub. I'm very pleased on that. Because when the wall hits you on the hspu's it's gone then. The last round was 10-3-2. Very happy. Pull-ups were probably something alike. I'm not sure if it was 2 rounds unbroken, but the last round was 8-4-3. Rowing stayed somewhere around 1:50. At first it was 1:45, then couple of seconds slower.
Metcon. Result, 91 calories on the rower
- 10min amrap of:
- 4 squat clean @ 80kg
- 20 cal row
The first workout took a good piece of my energy reserves and even though the first workout should not have burnt my legs that bad they still felt short of power when I began the second piece. It was 4 x singles to get the cleans done. I was able to do them practically without breaks in between reps. It took something between 10-20 seconds to finish those reps. I have no idea what the pace was on the Concept2 but it kept my breathing heavy anyways.