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.

Skills.

• 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.

Pulls.

• 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.

Accessory.

• 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.

Saturday 23.1: Lunges, Squat, Kb, Bodyweight, Accessory

Saturday. Metcon, 10min amrap of: 10-15 kb oh lunges (2x16kg), 10-15 push-ups, 10-15 t2b. Metcon, 3rds of: 5 back squat @ 125kg + max set of hspu's. Accessory, 4rds of: 15 back rack lunges @ 50-60kg + ghd accessories.

It was a busy day on Saturday and I really got to the gym only at around 7-8pm. That was kind of a weird feeling getting there that late. Anyway, the session was a success even though my wrist is killing me. Have to think about the movements a lot now in order not to stress it too much.

Metcon. Result, 5rds

• 10min amrap of:
• 10-15 kettlebell overhead lunges @ 2x16kg bells
• 10-15 push-ups
• 10-15 toes-to-bar

This was my warm-up metcon. Every time I have programmed one with the same ideology they still make me feel heavy. I started by doing 15 reps each movement and then after 2 rounds changed it to 10 reps on every element. It was probably the first time doing overhead lunges with two kettlebells. At least with this weight. Spectacular movement for sure! It would be nice to try heavier too if I found some bells for that purpose.

It came as a surprise how much that static pressure burned my shoulders. Or maybe that was not the surprise part but doing push-ups right after turned out much more challenging than normally. And the amount of reps was very modest on that one. T2b's went nicely but had to drop the amount there too to get them ub.

Wod.

• 3 rounds of:
• 5 back squat @ 125kg
• Max set of handstand push-ups (15-11-11 reps)
• Rest 2min between sets

Decided to mix heavier squats with gymnastics movement. Very good combo. Never have I done this type of stuff. Pretty much like a strength set and bodyweight moves right away. I thought about doing 10 hspu's on each set, then at some point I figured 12 reps. It turned out I went for max set on each round. First was 15 reps, then 11 on the last 2 rounds.

Accessory.

• 4 rounds of:
• 15 back rack walking lunges @ 50-60kg (2 sets each)
• Ghd accessories, 10 reps with weights + 10 reps bodyweight
• Rest as needed between sets

Lunges are great. Rarely do I get a chance to walk straight forward with a barbell on my back at the gym. There are always people doing their work. During the weekends the probability to get an empty grass matt. Lunges felt good. The second element of this accessory stuff is easier to show in video. Take a look at the clip above. I did bunch of reps with a barbell, then dropped it and finished with 10 bodyweight reps.