Monday, April 18, 2016

Monday 18.4: Macho Man, Wb and Row

Monday. Macho Man @ 65kg. Metcon, 4rds of: 30 wb, 500m row. Time, 15.08.

Time for another benchmark workout, two days in a row. This is not one of the headquarter's benchmarks but Ben Bergeron's (a.k.a. competitorstraining). He's the Man in the biz, coach for a bunch of Crossfit Games athletes.

Macho Man. Compare to 2.5.2015
  • Every minute on the minute x 10 minutes
  • 3 power clean @ 65kg
  • 3 front squat @ 65kg
  • 3 push jerk @ 65kg
I've done this bad boy 3 times in the past years and it's eaten me alive every time. It's been completed at 60kg every time. Today I decided to roll the dice with 65kg. For maybe 3 minutes I thought this is gonna be okay. After completing 5 minutes it was a tough to digest I was only at mid way.

After 7 minutes it was a battle. My quads burned a lot but they held on for the entire 10 minutes. Got to say I was relieved when 10 minutes had passed. It was a good decision to go 65 kilos. Maybe some day 70kg could be the thing. It's not that any of the movements would be too tough but it's the entity. There is 9 reps per minute and the recovery part starts to feel rather short as time passes.

Macho Man @ 65kg

Metcon. Time, 15.08
  • 4 rounds of:
  • 30 unbroken wall ball shots
  • 500m row
Needed to take some recovery after Macho Man. There was some walk between the stations so I lost quite a bit of time each round in the transitions. Anyway, 30 wall balls were written to be unbroken. Shoulders got on fire somewhere in the third round probably. Luckily I managed to go ub every round. Rowing was moderate pace, somewhere around 1:50. Didn't rest between the two though, just hopped on the Concept2 and grabbed the wall ball right away.

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