Sunday, May 29, 2016

Sunday 29.5: Power cleans, Pistols, Farmer's walk, Ghd

Sunday. Power clean 3-3-3-3-3 (up to 95kg). Metcon, 5rds of: 10 power clean @ 50kg, 20 pistols. Metcon, 4rds of: 40m farmer's walk @ 130kg, 25 ghd's.

Today's agenda was inspired by the ongoing crossfit regionals. Pistols and cleans were the main goal for today. Prior to that I decided to take triples on power cleans and hit some records there. In the end another brutal workout to seal the deal. I call that a great Sunday! During the day we spent quality time with my wife in Porvoo, what a beautiful city, especially during the summer time!

  • Power cleans 3-3-3-3-3 (80, 85, 90, 93, 95kg)
Didn't have this part in my mind early on but at at some point today I realized I need to warm-up anyway for the pistol / clean portion so why not take advantage it and rattle through some triples in the process. This time I built up to a heavy touch'n'go triple.

There is no doubt that those last two sets were personal records if I recorded max sets of something else than singles. Heavy power cleans are definitely not in my wheelhouse so I'll take this result victoriously and a smile on my face.

Metcon. Time, 9.00
  • 5 rounds of:
  • 10 power cleans @ 50kg
  • 20 pistol squats, alternating
They did this for 4 rounds of 28 pistols and 15 power cleans. I modified it a notch, the volume stayed a little lower (118 --> 100 pistols and 60 --> 50 cleans). The reason was 28 pistols didn't something I'd be going through very fast. My legs are smoked from yesterday's strongman type of workout. Figured this would give me more intense end result.

This was brutal on lower body. Damned those pistol squats. I have them okay but when there's a good volume of those they are going to wear me down. More efficiency on those wouldn't be too bad of a thing. I did them 10-10 in every set.

This started with power cleans and so I did the first set unbroken. The following rounds were all singles. That was not predetermined by any means. In the beginning they were light, especially after the heavy clean triples. But then after the first round I started to save my legs for the pistols. Going unbroken would have taxed me a lot more than these singles. And thus I was able to keep going more effectively.

Metcon. Time, 12.20

  • 4 rounds of:
  • 2x20m farmer's walk @ 130kg
  • 25 ghd sit-ups
My legs were cramping after the pistol metcon. Especially right quad was feeling miserable. Had to drink a lot and foam roll those quads to recover before the last event on this Sunday. I'll tell ya, those farmer's walks felt much more brutal after previous work being done today.

Ghd's were destined to be completed unbroken. Had to take a short break in the last set on top of the ghd machine as it felt like I'm not going to get up again otherwise =) This was a very good workout to smash core all the way.

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