Sunday, February 28, 2016

Sunday 28.2: Skills workout, Strongman

Sunday. Metcon, 15min amrap of: 5 bar mu, 20m walking lunges (40kg). Result, 167 reps. Accessory, every 3:00, for 24min, alternating between: 20m sled push (165kg), 40m farmer's walk (115-125kg).

Strongman Sunday mixed with skills. That was the goal for today. My hands have healed pretty well from last muscle-up session and luckily they held on well today on those bar mu's too. Hitting a skills workout in the beginning, and then strongman elements in the latter piece.

  • 15min amrap of:
  • 5 bar muscle-ups
  • 20m walking lunges, 40kg, back rack

These are both excellent movements. The barbell was light for back rack lunges. That was no surprise but the main ingredient of this workout was definitely the muscle-ups. Lunges paired up greatly. I was able to do the lunges unbroken, and would not have accepted it in any other way. They still got me breathing heavier and burned legs on the last meters for sure. They also gave my upper body that much needed rest between muscle-up sets.

I'm very happy on the performance on the pull-up bar. It was 5's all the way, unbroken each set, c'mon! Got through 7 sets of muscle-ups finally. It was only 8m short of full 7 rounds for result in the 15 minute time frame. Mu's got challenging somewhere in the middle of the workout. Okay, they were not a walk in the park at any point but still I was confident throughout the metcon.

  • Every 3:00, for 24 minutes
  • Alternating between:
  • 20m sled push @ 160kg (+sled)
  • 40m farmer's walk @ 115-125kg (2 sets @ 115kg, 2 sets @ 125kg)

This was a good call. Had both elements in my notes but hadn't closed how to chase them. Decided to go heavy and alternate between these two every 3 minutes. Didn't do any movement specific warm-ups. Instead, just piled the plates on each other and started to move the sled. The weight on the first leg of the sled came as a surprise. It weighed a ton. But I got it moving and continued to keep the legs churning.

Bought parallettes today, boom!

Farmer's walk was the "easier" part of these two. Maybe only because I'm more familiar with it. For the first two sets the cases were loaded with 2x20kg plates. Then for the latter sets I added 2.5kg on each end.

My body really felt this one hours after it was done. Somehow my quads were shaking and felt weak afterwards. That made me smile inside. The work was definitely put in. Got to keep these elements in the program in the future too. I'm positive these are giving a positive effect on overall fitness.

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