Thursday, March 24, 2016

Thursday 24.3: Squat, 2 wods

Thursday. Back squat 3x5 @ 135kg. Workout, 9-15-21 of: kb swing @ 32kg and burpees. Rest 5min, then 21-15-9 of: power clean and push jerk @ 50kg.

What a day! Toni called me to get my ass at Crossfit Kehä. He had assembled couple of guys at the Box for a training session. I needed to get my squats done before hitting the actual workout. The other guys played around with the bar for cleans, jerks and stuff.


  • Back squat 3x5 @ 135kg

Huh, this ain't that light anymore. This is part of my progression towards stronger legs. Doing a bunch of squat sets of 5 reps with ascending weights. Today's focus was three sets at 135kg. It's been ages since going this heavy for 5 reps. Or even a single rep. I'm very pleased on the weights and how well I was able to carry that load.

Metcon. Time, 3.56 on the first one / 7.16 on the latter one (if I counted them right)

  • 9-15-21 of:
  • Kettlebell swings @ 32kg
  • Burpees
  • Rest 5 min, then
  • 21-15-9 of:
  • Power clean @ 50kg
  • Push jerk @ 50kg

After squats I walked over to the whiteboard and had another glimpse on the upcoming workout. I started to get a feeling it's gonna be nasty. This was one workout with exact 5min rest period in-between.

The first one was a good mental battle. It's all about pure grind. Keep the body moving. My mental game had one small deviation of the unbroken-plan at 12 kb swings on the last round. Other than that I was able to put my head down and move forward. It was a quick wod and shot my shoulders.

The latter part of the workout was tough. It's rare that 50kg barbell weighs that much. The boys had planned on doing 8-7-6 on the cleans on the first round. That sounded like pretty ambitious strategy but I figured on going by feeling. Took 8 reps on the first set, then 4's and 3's to finish it. Jerks were better, 8-7-6 on the first round.

Second round was pretty much triples on the cleans. I believe the first was tng style, then three quick singles and a break. It's surprising how heavy it starts to become. Jerks were 6-5-4 on the round of 15's. On the last round I'm happy that I got the cleans done rather quickly in singles. But then had to step down before going for the jerks. Those were 5-2-2. I'm telling you my shoulders were killed on this one. It was definitely a lot of fun to do this with the boys!

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