Tough day. Heavy front squats for starters and main focus on benchmark challenge workout called Air Force. I had decided yesterday evening I'm gonna hit a PR today in front squats and I saw dreams about it couple of times during the night =) I had no other choice but to crash it. The entourage at the gym consisted of Pauliina, Tony the Pony and his wife Saara.
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| Pony & Don |
Strength. Front squat 5-5-5-5-3-1 (80, 90, 100, 110, 120, PR 130kg). Even though I was desperate to hit a new record, I mainly wanted to do sets of 5 reps in the beginning as far as I could go. My previous max was at 125kg. I started carefully with 80kg, adding 10kg after each set. 110kg was tough on the last reps and on the 120kg I got 3 reps. After doing 5 sets already and quite a number of repetitions with heavy kilos I decided to skip current PR of 125kg and go straight up to 130kg. Take a single rep and celebrate. Check!
Front squat, 130kg, PR
Air Force. Time 8.30
- 20 thrusters
- 20 sumo deadlift high-pulls
- 20 push jerks
- (20 overhead squats)
- 20 front squats
- Use a 42.5kg barbell for all movements. Complete 4 burpees at the beginning of each minute.
Total of 100 repetitions with a bar, all with the same weight on it, 42.5kg (95lbs). Each minute starts with doing 4 burpees for starters, then continue with the movement where you are at the workout. Starting with thrusters, then sumo deadlift high-pulls, push jerks, overhead squats and finally front squats. Barbell starts from the floor all the time, don't use a rack.
We knew it's gonna be a nightmare to go through this one as you have practically no time to rest as the burpees will be waiting for you just around the corner when the next minute starts again… Even though the barbell is not that heavy but considering the amount of reps and burpees it's gonna make your shoulders scream for pain. And it did.
We knew it's gonna be a nightmare to go through this one as you have practically no time to rest as the burpees will be waiting for you just around the corner when the next minute starts again… Even though the barbell is not that heavy but considering the amount of reps and burpees it's gonna make your shoulders scream for pain. And it did.
What surprised us both was that we both failed to complete any overhead squats in this workout. I'm a bit embarrassed I had to skip them totally after trying it for a while. It was simply too demanding to hold the bar overhead and squat neatly in to perfect 90 degrees angle for a full range of motion at that point of the workout. So we did Air Force without the OHS but still I wasted one minute on trying those out. Time was finally 8.30. Here is a 20min time cap on this workout.
Thrusters went practically unbroken, sumo deadlifts took me two separate minutes to go through. Push jerks at that stage felt heavy, I took them 4x5. Front squats in the end went first in 14 reps and 6 reps in the final minute. There were a total of 32 burpees in addition to those actual barbell movements.
Cashout. Triceps training 3x12. I want to get those handstand push-ups going well! This is my ancillary movement for that one.
Game Day. In the evening I have another floorball game. I dared to go to the Box and train hard because it's my turn to be the back-up goalie and let the youngster take his moment today.
Toni's workouts.
- Front squats. 5-3-5-1 (80, 90, 90, 100kg). He also took a 110kg attempt, which failed.
- Air Force. Same set, time 11.39.
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