Friday, February 5, 2016

Friday 5.2: Sdhp, Snatch, Wod, Lunges, L-pullups

Friday. Oly lifts emom: sdhp's and hang snatches. Wod, 5rds of: 40m farmer's walk @ 113kg, 40m lunges, 10 t2b. Cashout, 200m walking lunges wearing a weight vest. L-sit pull-ups, 4 sets.

Friday night training session. As I entered the gym, the owner told right away that he's ordering jerk blocks from Rogue. That was sick news! I've been drawling over those for a year now. Hopefully someday I'm able to put some weight overhead because those will definitely make a difference for jerks.

  • Every 30 seconds: 1 sumo deadlift high-pull @ 80kg, for 10 minutes
  • Every minute on the minute: 3 high hang power snatch @ 40kg, for 10 minutes
Two different emom style workouts. There was a 3min break between these. Damn I'd like to do cleans. Sumo deadlift high-pulls are my substitute for those. There aren't many bar movements I can smash right now so I went heavy on the sdhp's. Never have I gone over 60kg before today.

It was a positive thing I was able to do power snatches. Can't put real weight on the bar though but the movement was okay this time. Focus was on extending my hips properly and being powerful. Towards the end it got better.

  • 5 rounds of:
  • 40m farmer's walk @ 113kg
  • 40m walking lunges, bodyweight
  • 10 toes-to-bar
Great one. That farmer's walk was a nice piece to throw in the mix. That's definitely not too light. Haven't gone beyond this weight on this movement either before. That's obviously an entire body movement

Bodyweight burned quads big time, especially right after the farmer's walk. That was purely bodyweight stuff but it was definitely sufficient. T2b's were there to bring more pressure on the core. Great workout. Didn't time this at all but worked with same determination as normally.

  • 200m walking lunges
  • Wear a 9kg vest
Went back and forth that 20m length of grass matt, wearing a vest that weighs 9-10 kilos. Went unbroken for each leg of the distance, then shook my legs before continuing the journey. This was bad ass on lower body.

  • 4 sets of:
  • L-sit pull-ups
  • Result: 10, 10, 9, 5 reps

In the end I decided to do this old fella I haven't said hi to in ages. L-sit pull-ups, max sets for for 4 sets. First two were 10 reps each, third was close but on the 4th set my arms were so pumped that I could only go for 5. These were no-reps by a long shot but I'll take it. Didn't come to a dead hang in the bottom position. I'm still happy to being able to do these sets nicely.

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