Candy day. My big bro came to visit me for an outdoor training session with his older daughter who also happens to be a cf fanatic. So we did a workout with Sipa as a pair workout, and his daughter did this solo, a bit modified with rowing.
Pair wod. Time, around 27 minutes
- 50 power cleans @ 50kg
- Run 400m / Db carry @ farmer's walk position and overhead position
- 40 power cleans @ 60kg
- Run 400m / Db carry @ farmer's walk position and overhead position
- 30 power cleans @ 70kg
- Run 400m / Db carry @ farmer's walk position and overhead position
- 20 power cleans @ 80kg
- Farmer's walk dumbbell @ 25kg / Overhead walk dumbbell @ 15kg
The main ingredient in this soup was the barbell work in the form of power cleans. Usually I do cleans from hang position but today we carried the gym matt on the drive way as well as a bunch of iron. Barbells, bumper plates, dumbbells and kettlebells. Loved it.
Idea was that we did the required amount of cleans together as a team. Started at 50kg, then added 10kg per rounds, and climbed up to 80kg. Those cleans worked perfectly for me today. My lower back had felt nasty for the entire week so I was a bit nervous how it would feel moving those weights. But no biggie, felt awesome.
After cleans one guy went running up and down the "wod street". In the mean while, the other guy took one dumbbell in farmer's carry @ 25kg, and the other dumbbell was in overhead position @ 15kg. We went something like 30 meters back and forth with those dumbbells, and changed the dumbbells / arms in the process so that both sides got the load they needed. Those overhead carries are not cool. My OH lock down position is far from perfect so carrying anything over my head means I have to do a lot of extra work in vain. Great training though to work on that weakness
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