Sunday, July 31, 2016

Sunday 31.7: Mu, Deads, Oh lunges

Sunday. Skills, emom x 6min: ring mu's. Deads 5x10 @ 130kg (no tng allowed). Accessory, oh double kb lunges @ 2x16kg, 4 x 18m.

For too long has it been break since pulling from the ground. First I had my payback on the rings as last time I did those at CF Kehä, I got none which was mind blowing. Those long straps got to me somehow. Today it was important to get some done. THen longer sets of pulling and finally some accessory play.

  • Every minute on the minute x 6 minutes
  • 1-3 reps per minute
Yeah, it was a great feeling to get myself over the rings again. Took a triple in the beginning, then doubles and singles on the remaining minutes. My left hand almost tore up so I left it at just couple of minutes. This was a good one to restore confidence.

  • Deadlift 5x10 reps @ 130kg
  • No bounce allowed at the floor, no adjust of the grip
Different type of pulls. Usually I go touch'n'go all the way and the barbell is a lot lighter once I have got one rep completed. The following reps are relatively easier for me. Usually the only restricting element is how much my fingers and palms are ready to take the hit. Not so much the back and hamstrings. Kind of funny but that's how it is.

So this time I worked on the starting position and got to say it burned the entire posterior chain much more than normally. Really liked that one. I can nail 3x190kg or 5x180kg touch'n'go and those are not that bad but doing 10x130kg with a dead stop on the floor feels more in my back and hammies. Hands took these well too as the bar was only at 130kg.

  • Double kettlebell overhead walking lunges
  • 4 x 18m sets, rest as needed between sets
This was a bit shorter session so there wasn't time to attack a metcon with rage. I went after this right after the deadlifts. These were the heaviest kettlebells I found at the same weight. Last time I did 2x16kg upstairs but it was for 10 meters. Now it was about double so I figured the weight might work alright. First one was easy, the following were heavier. Shoulders on the second one, shoulders and legs on the last two sets.

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