I'm having a week off from work so I have the possibility to train at day time, no need to wake up that early. The side effect is that Toni is training at different times so I got to do some more mental game. Luckily Pauliina had the possibility to come to the box with me. My agenda for today was a hero wod, which carried out exactly as I wanted: better muscular endurance. It was a high rep workout with cleans as main strength ingredient.
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| Time! |
- 3min amrap of
- 3 cleans, 60kg
- 6 push-ups
- 9 squats
- Rest 1min. Repeat for a total of 5 cycles. Post rounds completed for each to the 5 cycles.
There were quite a number of reps in total during this total of 19min workout. On average I was able to maintain 5 round pace throughout the Chief. Naturally in the beginning it was easier and then in the middle of the workout I had to rush to get those rounds full. Finally on the last round it was only 6 squats shy of 5 rounds.
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| Clean |
This was a "fun" workout if you can call any workout hilarious. It was exactly what I wanted. I need to play high rep games with rather heavy kilos. For this purpose completing 78 cleans with 60kg worked well! There were also 150 push-ups and 219 squats. I was able to perform all those cleans well without troubles, same with the push-ups, all unbroken. My legs were killing me at some point of the workout. I was surprised about that but maybe it was yesterday's game that still burnt my legs. My thighs were cramping in the evening :) Because there was 1min break between 3min amraps my breathing got a chance to slow down but it quickly came heavy as the next amrap began.
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| Push-ups |
Chief was pretty awesome as it improved my metabolic conditioning, allowed me to high-rep cleans and I got the chance to work my triceps and chest with push-ups, let's not forget the leg work needed for this one.
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| Squats |
Results of Chief. Total of 178 cleans, 150 push-ups and 219 squats
- 1st cycle: 5 rounds + 3 cleans
- 2nd cycle: 5 rounds
- 3rd cycle: 5 rounds
- 4th cycle: 5 rounds
- 5th cycle: 4 rounds + 3 squats
1st 3min amrap of Chief
Cashout. After resting a while my cash out concentrated in triceps.
- French push-ups 3x12
- Narrow grip press 3x12
Toni's workouts. Metcon of thrusters and dips.
- 6 rounds of
- 6 thrusters, 50kg
- 6 dips
Nice work don! I'm going after chief tomorrow morning.
ReplyDeleteToday's workout was nice. My goal was to do lots of thrusters with "heavy" kilos. Also I wanted to do all the dips unbroken. Both goals achieved.
In the evening I went skiing with Saara. I did 20 x 350 meters. I'm like to worst skier in europe.
I would have liked to see you sprint with the skis =) No offense but I remember it's been a while since you've done that? I skied last time some 20 years ago…
ReplyDeleteAnyway, I'm very happy I was able to move myself and the bar very solid earlier today. Nice to hear Pony you were happy about your performance today! I wish you luck with "the Chief"