Tuesday, April 5, 2016

Tuesday 5.4: Clean, Hspu, Box, Row

Tuesday. Metcon, 5rds of: 4 power clean (80kg), 8 hspu, 12 box. Time, 8.16. Intervals, every 3:00, for 24min: 400m row.

My legs have felt tired in the past week or so. Since I put up with that 4 emom workout in Tallinn, Estonia, these trunks have felt sore the entire time =) It's been kind of funny but I have still put more pressure on those on a daily basis. I'm very happy on the way I have still been able to perform. Tomorrow's most likely gonna be a recovery day as there are some things to be taken care of.

Metcon. Time, 8.16
  • 5 rounds of:
  • 4 power cleans @ 80kg
  • 8 handstand push-ups
  • 12 box jumps
Main goal for today was the rowing intervals. This one got added as an extra piece before those sprints. It was a good conditioning piece for sure. Cleans were quick singles from the first round on. Those started to burn my lower back somewhere in the middle of the workout.

Handstand push-ups felt great all the way. Those were unbroken each round. Last round was tougher but still manageable. Could have still continued for some 1-2 rounds unbroken I'd anticipate. Box jumps felt surprisingly tough on the legs. Felt a good fire in my thighs.

Intervals. Time, 1:15 - 1:20 per set
  • Every 3:00, for 24 minutes (8 sets)
  • 400m row
These unilateral workouts with just rowing included are challenging. Both lungs and lower body are taking a good hit during this type of wods. My pace remained consistent which was one of the main objectives of the workout. It was something like 1:17 or 1:18 most of the time. Fastest time was 1:15 and the slowest was 1:19 or 1:20. That means to say the pace was somewhere around 1:40/500m.

Holding on to this pace meant the work / rest ratio was something like 1.20 / 1.40. In the beginning it felt abundant but after mid-workout recovery started to play a role. Still, the pace stayed where it needed to be so I'll take this with pleasure.

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