This was a dream day. Spent the day with the family, then towards the evening we met Toni and his wife at Crossfit Kehä, and hit a training session in the process. Toni had a plan to hit a hero workout Holleyman. Who was I to think otherwise. Kehä's coach Anssi also threw down with us.
Holleyman. Time, 28.19. Compare to 21.11.2015
- 30 rounds of:
- 5 wall ball shots
- 3 handstand push-ups
- 1 power clean @ 95kg
Rx'd weight is 102.5kg. Considering my 1RM on power clean is registered at 103kg, that would have been quite humorous to go at the prescribed weight. Last time I did this one with 90kg at 28.10. So today it was 9 seconds slower but with heavier load. I consider this a victory! That's 92% of my max anyway. Took one rep at 100kg before we entered the wod to build some confidence on this heavy lift.
It was cool to have those guys with me to attack this hero workout. Wall balls were the easiest part, then came the handstand push-ups and lastly the cleans, those were heavy. Every one of them. Strategy was to do wall balls and hspu's rather quickly, then recover a little before the clean.
This was more like a strength session for me. Breathing stayed under control. Shoulders started to fatigue early on, maybe before 10 rounds were completed. But the thing was definitely the cleans. I'm super happy to hit every single lift without misses. Great mental win!
Below you'll see the work we put in with the boys
First piece
Second piece
Thanks mate!
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