Friday, April 8, 2016

Friday 8.4: Two metcons and cleans

Friday. Wod, 10min amrap of: 20 squats, 15 ghd, 12 jerks (2x15kg db's). Result, 273 reps. Cleans up to 100kg. Wod, 4rds of: 12 kb swing (32kg), 25 lunges, 250m row. Wear a 10kg vest. Time, 11.25.

Today was somewhat an easier day. It wasn't supposed to be but I didn't come up with a perfect plan so this is what it turned out to =) The latter metcon beat my legs though. Cleans in the middle were lighter ones.

Metcon. Result, 273 reps (5 rounds + 3 jerks)
  • 10min amrap of:
  • 20 air squats
  • 15 ghd sit-ups
  • 12 shoulder-to-overhead, 2x15kg dumbbells
First piece was basically no warm-up needed type of wod. Bodyweight plus some lighter dumbbells. Focus was on keeping my body moving constantly, and not stop to breathe. Still, this didn't get me gassed that bad. Legs got their share on the workout. I did the s2o's as push jerks all the way so those got to lower body nicely too.

  • Singles 60, 70, 80, 90, 95, 100kg
These were light ones. I was spotting one guy on the bench occasionally and didn't have a timer running so this turned out to be a little sloppy piece but I'm happy the lifts were good anyway. Below is the last one at 100kg's

Metcon. Time, 11.25
  • 4 rounds of:
  • 12 kettlebell swings, 32kg
  • 25 walking lunges
  • 250m row
  • Wear a 10kg weight vest
After the last round was completed I realized the set-up sucked quite a bit of my time. It took me 15+ seconds to walk from rower to the kettlebell. Yes I know, sounds like I should have brought the bell next to the rower. The idea didn't even cross my mind :) On the other hand, maybe that was a good thing so I got my legs recovered a bit on the walks.

Having that vest on also on the kb swings and rowing definitely had its effect. Swings felt kind of funny, and I'm still wondering if I was wearing it the right way or should the front side be on my back. Anyway, lunges were nasty. Definitely liked those in some twisted way.

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