Don's Crossfit: End of March 2017

End of March 2017.

Sunday 19.3

Strength.

Every 2:00, for 18 minutes (9 sets): back squat
3 sets @ 120kg
3 sets @ 123kg
3 sets @ 126kg

These weren't that heavy as I stop to think about it. Still, these got to me, and especially the next days my lower body was sore as hell. Maybe I haven't done that much pure squatting lately.

Amrap 12min. Result, 6 rounds finished @ 12.50

2 squat clean @ 90kg
8 handstand push-ups
12 pull-ups

Great combo. Can't drop weights at home so these felt a notch heavier than normally as I lowered the bar slowly to the floor. Hspu's and pull-ups were unbroken.

Accessory.

4 sets of:
L-sit hold

I believe the first one was 0:30, second and third were 0:20 and the last one just 0:15 seconds. These really burn triceps, quads, hip flexors and core of course. This is great accessory stuff. Could always do more of these.

Monday 20.3

Oly.

Overhead squat triples (40, 50, 60, 65, 70kg)
Overhead squat singles with a 10sec pause: 5x1 @ 60kg

This was morning workout. Body felt stiff as hell. I took couple of triples but then dropped some weights and played it with good depth in the bottom position for a 10 sec pause.

Amrap 12min. Result, 7 rounds finished @ 12.30

12 ghd sit-ups
12 box jumps
12 wall ball shots

I needed to move my body. This was created on the spot, easy stuff. Don't need to think anything, just move. My pace was good throughout the workout, no need to slow down.

Intervals. Row 4.592m

1:00 work
1:00 rest
2:00 work
2:00 rest
3:00 work
3:00 rest
4:00 work
4:00 rest
3:00 work
3:00 rest
2:00 work
2:00 rest
1:00 work

This was afternoon workout. I found out a half an hour slot to throwdown so I checked what the Concept2 programs include. Found out there was this above mentioned interval training. Great one.

Tuesday 21.3

Overhead complex.

5 sets of:
5 push press + 5 push jerk @ 70kg

Heavy barbell cycling for me. At least for this many reps in touch'n'go style. No breaks in any of the sets. These got heavy.

Accessory.

5 rounds of:
10 handstand push-ups
20 kettlebell swing @ 32kg

Shoulders were crushed on the first piece so this got spicy. Forearms were shot on the swings.

Wednesday 22.3

Strength.

Pause back squat triples, 7 sets @ 110kg
Box squats, 4x5 reps (110, 120, 130, 130kg)

Different styles of squatting. Pause squats always make good to hip flexors as they force hips to get mobile. Smolov squat program (that I've done twice in my life) has been the greatest decision ever to improve mobility in lower body. Box squats are pretty much a new thing for me. Just tried to get used to them.