Friday 7.8: Squats, Partner workout

Friday. Back squat 7x5 (125kg). Partner workout, 3rds of: 20 dead (100kg), 60 push-up, 40 db snatch (25kg), 20 burpee box, 20 hspu, 40m lunges (2x25kg db's). Time, 31.30.

It was a blast to have my main man Toni take a surprise visit to my gym. He was supposed to go to his own but I talked him over, and then went to his place to spend the Friday evening. It was back squats again - no surprise there - and then a long ass workout with a partner.

Smolov.

• Back squat 7x5 (125kg)

Huh, every day there is a bigger load on my back and it always feels how much more can this body take. But every time up to this point I have walked away victoriously. It sure feels good to complete these sets without problems. There's a lot of mental game in the play as well.

It took me about half an hour to finish the sets so it was about a set every 4 minutes. Recovery was abundant, and my legs got enough rest between sets. All sets were pretty much similar in my head. Quite heavy from the first to last set but still something I was able to manage well.

Squats and start of the wod

Partner workout. Time, 31.30

• As a team, complete the following for 3 rounds for time of:
• 20 deadlift, 100kg
• 60 push-up
• 40 dumbbell snatch, 25kg
• 20 burpee box jump
• 20 handstand push-up
• 40m walking lunges, 2x25kg

At first we just brainstormed over the elements we want to have as part of the workout. Pushing, pulling, jumping, lunging, that's pretty much it. Worked well. It turned out to be something like a chipper, consisting anyway of 3 rounds. We had planned on doing certain sets, and we followed the plan for the first round, then improvised on the second and third round to make the movements as fast as possible. That means the sets were a bit shorter so either of us was constantly moving body or weight.

Deadlifts were the easiest part. Easy weight, and just couple of reps. Toni had just done heavy deads for strength and I had Smolov so we decided to keep the weight light. On the push-ups I did 15's at first, and then 10's towards the end.

Db snatches we agreed to do 10 reps in a row, then change. I did 5 on the right hand, then switched to left hand, and completed the reps from hang position at 25 kilos. Both snatches and burpee box jumps brought the heart rate up.

I had thought about doing these strict and did so in the beginning. That would have killed the pace on this workout and so I changed to kipping versions. Toni also had some issues on the hspu's so I completed majority of the reps. Burned shoulders very well.

Lunges with 2x25kg dumbbells was probably the most unpleasant element in this workout. There was no doubt we would go unbroken on those 10 meter walks up and down the green matt. But it felt disgusting at the end of rounds two and three. Good workout for a partner wod for sure. And it was great to throw down with Toni.