Sunday, April 10, 2016

Sunday 10.4: CF Open 14.4, Strongman

Sunday. CF Open 14.4. Result, 184 reps. Accessory, 5rds of: 40m farmer's walk (135kg), handstand.

Old school benchmark which I have somehow been able to avoid this far. It was about time to attack it. After couple of minutes rest it was time for accessory work in the form of strongman meets skills. Farmer's walk set for 40 meters and handstand practice between carries. It's been months since being in freestand handstand.

CF Open 14.4. Result, 184 reps (4 muscle-ups)
  • 14min amrap of:
  • 60 cal row
  • 50 toes-to-bar's
  • 40 wall ball shots
  • 30 power cleans
  • 20 ring muscle-ups
The thing that got me terrified on this workout as I was thinking about was basically the power cleans and muscle-ups. Everything prior to that is just basic conditioning, and I kind of think that's in okay shape in my part.

Rowing was kind of a cool ride and I kept a smooth breathing throughout that stage. It was quite accurately 800 meters of rowing with a 1.48 pace. It's rare to complete a big bunch of t2b's in a row so I decided to go by feeling on this one. Took 10 reps to begin with, then 5's from then on.

Wall balls were the easiest part of this workout, took them in two sets, 25 at first and then 15 to reach a total of 40 repetitions. Those power cleans at this stage of the workout with a rather good heart beat was interesting. The bar felt good in my hands all the time and the weight wasn't too heavy. But it just gets heart beat a lot heavier. Took these in singles for all 30 reps. First a 10 rep stint, then 5's till the end. My heart was racing pretty wildly after these.

Got to admit my body wasn't eager to jump on the rings after working for 12 minutes of rowing, t2b's, wb's and cleans. Damn it felt heavy to get myself on top of the rings. Got a double at first attempt, then two singles. They look easier than they felt and this got me thinking should I have forced myself to jump on the rings earlier with less recovery.

CF Open 14.4

Strongman / Skills.
  • 5 rounds of:
  • 40m farmer's walk @ 135kg
  • Handstand
Strongman meets skills. Very different type of elements. There were 2x25kg bumper plates on each handle so that means the total weight was 135kg for the farmer's walk. This was not a timed workout, more of an accessory work. It's been months since doing handstand so it was fun to get upside down and attack this skill. It was a good combination of movements.

Strongman / Skills

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