Tuesday, March 1, 2016

Tuesday 1.3: Row, Jerk, Pistols, C2b, Ghd

Tuesday. Wod, 3rds of: 40 cal row, 20 s2o @ 50kg, 20 pistols. Time, 15.12. Emom x 14min. Odd min, 7 c2b. Even, 15 ghd.

Was supposed to do push press sets for strength but left shoulder felt awkward on those reps that I did with 60kg barbell so I dropped it and moved on with my plan. The metcon was great. Then some accessory elements in emom style to finish it.

  • 3 rounds of:
  • 40 cal row
  • 20 shoulder-to-overhead @ 50kg
  • 20 pistol squats
I'd prefer workouts where you can go unbroken on each element each round. That is exactly the reason why I programmed this one. These are always a pleasure though. In other words, I don't mind the workout. Everything goes.

Row for 40 calories equalled something around 550m per round. I tried to keep a good pace all the time, didn't rest on the rower. Didn't go 100% either, that would have been an awkward decision. Jerks were 14-6 on the first round, then 10-5-5 on the latter rounds. Yes, those felt in my shoulders but legs were burning throughout the workout. None of the elements gave a proper rest period for them.

Pistol squats crowned the triplet. Smashed my lower body for sure. I was a bit afraid to redline on the jerks as those had a big effect on my legs. So I had to hold back a bit on those. In the big picture I believe this workout went nicely.

  • Every minute on the minute x 14 minutes
  • Odd minutes, 7 chest-to-bar pull-ups
  • Even minutes, 15 ghd sit-ups
I consider c2b's a weakness for me so this piece was warmly welcomed. I've knocked 20+ unbroken chest-to-bar's but the endurance for those is not greatest. And I'd like to do them in bigger sets. No point in doing just a few reps at a time. At least for me that's not the achieved state of mind. Ghd sit-ups are strong within me. Still, these got to my core pretty well in the last rounds.

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