Sunday 10.11: squat emom, 15min amrap

Sunday. Strength, back squat emom, 3 reps (100-110kg), for 9min. Metcon, 15mi  amrap of: 8 back squat (60kg), 20 du, 5 hspu. Result, 9 rds + 8 squats.

Time to squat! This time it was emom training, good way to increase strength and conditioning simultaneously. Then I did a metcon I stole from Pony, this one was their affiliate's workout of the day.






Strength. Back squat, every minute on the minute.

• 3 reps per min, for 9 minutes
• 3x100, 3x105, 3x110kg

Very solid performance. Guess I should add the stakes on the squat emoms, these weights moved pretty nicely down and back up, each minute. I did 3minutes with 100kg, then 3min @ 105kg and finally 3min @ 110kg. Suppose there's no other way but to add a few kilos on the barbell. It got my heart pumping just like an emom is supposed to, loved it! The load was nice but as I look at the reps on video, it looks like there could have been more stuff hanging on the bar.

Recap of the squats

Metcon. Result 9 rds + 8 squats

• 8 back squat, 60kg
• 20 double unders
• 5 handstand push-ups

I can't see myself programming a workout with 60kg on back squats. In anyway possible. However, Toni messaged me their workout of the day in the morning and as I wasn't sure about the metcon I had planned to do, I decided to think about it. For a while I thought about adding more weight on the squats (80kg) but then I saw myself doing this wod and realized the nature behind this workout is a traditional crossfit ideology. The movements were not tough, not heavy and you're supposed to keep on moving no matter how it feels. As you see on the round times I was able to maintain an exceptionally solid pace throughout the 15 minutes. All movements were done unbroken. There was a 10 meter distance between my barbell and "hspu station". There is only one place at the gym where you can do hspu's against a wall. The devices and mirrors are on the way otherwise.

There was a good number of reps, 80 squats @ 60kg, 180 du's and 45 handstand push-ups. The most important thing was that I was able to keep going without breaks. Very good!