Today was an easier day. I took some squats to start with, then continued to do weighted dips. No idea when I last did them, might have been some time last year =) And then a metcon for which I got inspired by crossfit athlete Garret Fisher's Instagram photo. It was a kind of interval type of rowing metcon.
Strength.
- Back squats 5x100, 5x100, 4x110, 4x110kg
- Weighted dips, 5x10, 5x20, 5x30, 5x35, 5x20kg
Just to get the feel on the squats, not that heavy, working on form and technique. I did those 4 sets pretty quickly, actually about one set per minute. I was thinking about doing heavier sets as well emom style but my back was little sore so I stayed at 110kg.
For some reason my mind got twisted around weighted dips from nowhere so took a few sets. First bodyweight dips and then adding extra weight. Completed sets of 5 reps with the weights and reached a new max of 35kg. I remember hitting 30kg max earlier.
Rowing. Distance 3.850m
- 3 rounds of:
- 2 min row, 1.50-1.55 pace
- 1 min row, all in
- 2 min row, 2.10-2.15 pace
- 1 min walk
This was fun! Gonna redo it some day but definitely increase the volume. This was only for 3 rounds but 5-7 rounds would be more useful in the long run. Doing max effort of 1min row after rowing 1.50-1.55 for 2 min was surprisingly taxing. Maybe not on the first round but from then on yes.
Toni's workouts.
- Deadlift, emom, 4 reps @ 120kg, for 10min
Metcon. Half Cindy, result 7 rounds
- 10min amrap of:
- 5 pull-ups
- 10 push-ups
- 15 squats
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