Tuesday 19.7: Squats, Sled, Ohs, Row, Ghd, Push-ups

Tuesday. Back squat 6x3 @ 120kg. Wod, 3rds of: sled pull standing @ 80-110kg, ohs @ 50-70kg. Accessory, sled pull standing @ 80kg. Emom x 20min: odd min 15 cal row, even min 15 ghd / 20 push-ups.

On Tuesday I had nowhere to rush. The ladies of my life were seeing a friend in the evening which opened up a time slot for me to hit it big time.

Strength.

• Back squat 6x3 @ 120kg

Percentage work at 80%. Simple triples at 120kg. On the video you'll see the first and 5th set. Built up to a 130kg single prior to these working sets.

Recap of training session

Wod.

• 15m sled pull, standing @ 110kg
• 10 overhead squats @ 50kg
• 15m sled pull, standing @ 110kg
• 10 overhead squats @ 60kg
• 15m sled pull, standing @ 80kg
• 5 overhead squats @ 70kg

Different type of conditioning, and I loved it. Felt great to overhead squat. Got unbroken all the way to the last damned rep which I dropped on the way down @ 70kg. Had to repeat it of course. I did this on the platform so the barbell had to be taken from floor every time. Sled was heavy at 110kg. I have never done it with that load. Tried it. Worked for 2 rounds, and dropped to 80kg for the last round.

Accessory.

• 5 x 15m sled pull, standing @ 80kg

Then kept working with that same weight for couple of more sets. Rest as needed between sets. Tough one. Forearms and grip were gone =)

Wod.

• Every minute on the minute x 20 minutes
• Odd minutes, 15 cal row
• Even minutes, 15 ghd sit-ups / 20 push-ups

For the first 10 minutes it was rowing and ghd sit-ups. That is total of 75 calories and 75 ghd sit-ups. After 10 minutes it turned directly to another 10 minutes of 15 calories of rowing and 20 push-ups. Unbroken on everything. The first 10 minutes was a killer for hip flexors.