Thursday. Back squat, singles up to 140kg. Chipper, 30 hang power clean (60kg), 30 box, 30 front squat (60kg), 30 pull-ups, 30 jerk (60kg), 30 burpees. Intervals, 30sec on, 30sec off, for 10min: row.
Nice! It was great to get back to the gym. Had to take two days off of training. One day would have been okay but there have been so much things to be taken care of lately that I simply don't have time to hit the gym. I leave home early in the morning and come back late in the evening and go to bed. This has also taken some of my energy, and it showed today.
Strength.
Back squat
5x60, 90kg
3x110kg
1x120, 130, 140kg
There was no chance in going heavy today. It felt tough from the very beginning. Body wasn't very receptive to big loads on my back. But these weights were okay anyway. I'll take these for now.
Chipper.
30 hang power cleans @ 60kg
30 box jumps
30 front squats @ 60kg
30 pull-ups
30 push jerks @ 60kg
30 burpees
This was a great workout, c'mon! Alternating between barbell and bodyweight for six different elements in a chipper style for time. I went 10-7-7-6 on the hang cleans and was able to maintain a solid breathing. Box jumps unbroken, then squats were 12-10-8. My front squats with light weights are at okay level. I can maintain a good form on those, they just burn legs a lot.
Pull-ups were 10 reps at first, then 5's to the end. At this point I started to feel like a car had driven over me. Jerks were not cool at all. At this stage of the workout those felt heavy. I went 8-6-6-5-5 on those but had to take longer breaks than I hoped for. There were elements of mental breakdown =) Once those were done the burpees felt like an eternity. Rarely have those felt so miserable but somehow I crawled to the finish line. Damned it was heavy. For sure my preparation was not on point leading up to this day but this probably would have been bad wod in any case.
Intervals.
30 seconds on, 30 seconds off, for 10 minutes:
Row
After recovering for a while and trying to get myself back in the game I did a short interval work. Rowing pace was at 1:40 on average. Something between 1:38 and 1:41. Felt bad on my legs.
Thursday. Back squat triples / doubles / singles (up to 145kg). Metcon, long chipper. Time, 15.30.
Huh, today was as sentimental day as it could possible be. I'm about to change my employer after working for this current company for 10 years. I've grown up to a man within that building's walls around me. It has not been just a job, it's been something close to a second home. From the beginning of next year I'm about to build similar confidence and society with another company. Today was my farewell party and it was a really touching event to say the least. I appreciate those guys tremendously. They've affected me in more ways I could ever imagine.
Jasper after the chipper
Strength.
Back squat
Triples (60, 70, 80, 90, 100kg)
Doubles (110, 120, 130kg)
Singles (135, 140, 145kg, fail at 150kg)
After work I hooked up with Jasper and we agreed to get some strength in our lower bodies and then get a good sweat together. This session was supposed to be identical to the one I just did earlier this week with front squats. That was every 90 seconds for a set of front squats, with climbing weights and descending reps, up to a heavy single.
There were not more than one rack available so we shared it with Jazz. that's the reason why I didn't take a look at the clock at all. Point was to go for a set once the bar was available. This was a good workout and the tempo was good. We did the sets alternating. Triples were light, more like warm-up sets. Doubles were easy too. It was great to see that also 2x130kg was ways.
It was kind of funny to witness that singles were under very good control all the way up to 145kg. That last successful one was a bit tight in the end but there was no doubt in my mind it would come up. And I felt strong on that lift. Some doubt still crawled in my mind about hitting the 150kg lift, and that must have affected the last attempt. It went down smoothly, small bounce there and coming back up. Just didn't have enough to bring it all the way up so I had to let it go. Still happy on the 145kg. It's been a while since going this heavy on back squats.
Got this sandbag from Toni and couple of colleagues today =)
Chipper. Time, 15.30
15 pull-ups
20 kettlebell swings, 20kg
30 medball slams, 9kg
30 air squats
15 toes-to-bar's
600m row
30 push-ups
20 lunges
25 ghd sit-ups
15 dips
20 box jumps
10 handstand push-ups
20 overhead squats, 20kg
30 burpees
This is something Jasper had written down some months ago. He's had some issues with his hips so we haven't been able to go after this one. Today he was well rested and body felt fresh so it was time to see what this is all about.
The ideology behind this is a chipper. Every movement exists there only once so you just chip it away. All the movements and reps were designed so that you don't have to stop and lean your elbows on your knees but just keep moving.
I was able to obey that plan pretty well. Only two elements had to be broken down. Those were dips and push-ups, a.k.a the pressing movements. Push-ups were 20-5-5, and dips were 8-3-2-2. They got spicy. However, my breaks were not that long as I wanted to keep moving all the time. There was not a single movement that would have been too much to handle. It was more like the continuing agony of having heart rate up and muscles working.
Okay, the last element of 30 burpees was disgusting. At that point of the wod it was just awful. My strategy was just do them one by one, without thinking too much about it. I went up and down without stops. I'm proud of this one.
Saturday. Back squat 5x3 @ 130kg. Chipper, 50 wb, 40 pull-up, 30 cal row, 20 power clean (60kg), 10 burpee, 20 clean, 30 cal row, 40 pull-up, 50 wb. Time, 21.13.
This was exceptional day as I went to work for the day, and then hit the gym in the late afternoon. My leg has recovered well, and after a week of being careful I finally had the chance of doing heavier squats. Felt super! Don't know how I came up with the chipper but that killed me.
Strength.
Back squat 5x3 @ 130kg
Built up to this weight by doing sets at empty bar, 60kg, 90kg, 100kg, 110, and 120kg. Different kinds of sets. From 10 to 1 rep. My plan was to hit the triples with as little recovery on top as possible. And rest was determined at 2:00 between each set. This plan worked well. Last 2 sets were tough as I would have liked to get an extra 30 seconds of rest.
It would have also helped to stay on top and breath for a while before going back down. That made the last rep a good battle. You can see the first 2 sets and last set on the video recap below. The rest of the movements I captured on the video just for fun. They were not taken from the chipper itself.
Squatting felt great. This is such a basic movement that a man should do all the time. I've been missing this one. It seems like it's been ages since last squat session. This weight was perfect for today.
Chipper.
50 wall ball, 9kg
40 pull-up
30 calorie row
20 power clean, 60kg
10 burpee
20 power clean, 60kg
30 calorie row
40 pull-up
50 wall ball, 9kg
This was straight from hell. Don't know why I actually did this. But I had decided that beforehand and stuck to that plan. Pull-ups were the ones that freaked me out. It wasn't a surprise they would start to suck because of the volume. Not that bad if it was in sets of 10-15 reps per round but chippers are cruel as you have to do a good bunch of reps in a row.
Wall balls are maybe a little too low compared to the rx'd height. Id' like to throw the ball a notch higher. But this is the only place where I can move the ball. It still works very well even despite this deficiency. Burned my shoulders big time. Especially on the way down, as the last movement. On my way up I did 25-15-10. Didn't wanna gas out as it was the first element. This was obviously gonna be a long one so making a mistake on the first minute would have catastrophic consequences. On the way down the wb's were 20 at first, then 11 reps and then I decided to keep moving no matter what. Finished the last 19 reps in a row.
Pull-ups were 15-10-5-5-5 on the way up, and 10-10-6-6-4-4 in the last minutes. Damn they got tough! Okay, 80 reps is definitely doable, not a new thing by any means but completing 40 repetitions before being able to move forward made the difference.
Rowing at this point was not a sprint, on neither times. I just tried to think about a happy place and grind on. Power cleans were in sets of 5 reps all the way. It was basically 40 reps in sets of 5. There was just a bunch of burpees in the middle. Those were fine, such a short amount of them anyway. This was a great workout. Challenging but it was awesome to fight through it. It took some time but I was pretty much a dead man after the wod. I still did 20 pull-ups after getting myself back in the game to reach a total of 100 reps in total.
Once again, the signs are that the summer is around the corner. It was awesome to wake up to this kind of weather so there was simply no option but to put eat a huge breakfast at our balcony in the sun, digest it for a while and head outdoors for a long walk in the nature. That is our thing. In the evening Jasper joined me for a good training session at OPCenter.
Battle ropes. They acquired these battle ropes at the gym some time ago. I haven't touched them before. Only once last spring when we visited California with Pauliina there was one hotel that had them. That San Francisco hotel had insane gym. Really made a difference compared to other hotel gyms around there.
Jasper suggested these so we took turns learning how to make them move efficiently. This was basically our warm-up after some mobility. You don't have to do this for long in order to activate entire body and to break a good sweat. You have different styles I guess, doing small or big moves, we tried both and they had different stimulus. Good conditioning element!
Strength.
Every minute on the minute for 10 minutes
2 push press (2x70, 2x73, 2x75, 2x78, 2x80kg)
Lately I haven't had any issues with my shoulder that hindered me from doing overhead strength for some weeks. This portion of the training session felt very good. We did them simultaneously with Jazz so that he started at 0:00 and I started my share at 0:30, taking a double every minute on the minute. This way we got a chance to observe the other's moves and give coaching tips during the presses.
I started at 70kg, and built up after every 2 minutes. It felt good all the time so I kept putting weight on the bar. My friend did the same, adding load after every 2 minutes. It was great to see him smash the weights too. Last set was something I needed to focus a lot on but it came up nicely.
Presses
Metcon. Time 28min
2.000m row
50 overhead squat, 40kg
50 toes-to-bar
50 shoulder-to-overhead
50 burpee box jump
Another inspiration from the Crossfit Regionals. Yesterday evening I already put the lights off and was about to put my head to the pillow. Then this hit me. Had to pick up my phone again and open my training notes. This is what I came up with. This somehow remotely reminds of the workout where they ran, did ohs, ghd sit-ups and a bunch of other stuff.
Chippers are the worst to me. Doing a bunch of work on one single movement without having the goal line in sight. As Jasper said at some point of the workout "why do you do this kind of shit?". I think that was a legit question for sure. That time I thought the same question myself. It was a dark moment.
It definitely helped to have a training partner do the same workout, and it pushed me further as well. Two kilometer row to start with. No point in putting all in on that one because what you gain compared to what it might do to your body is not worth it in my opinion.
Overhead squats were 10-8, and then mostly 6 rep sets. Toes-to-bar's were 10-10-10, and 5's to the end. I felt yesterday's 120 ghd's in my core before this so that brought its own twist in a funny way. S2o's were pretty much the same as ohs. I remember they were 10-8-7, and then 5's all the way.
At this point my shoulders were killing me. So it was great to throw down, and push myself up from there. Hmm, let me think again, it wasn't. Breathing was at its max pretty soon after couple of burpee box jumps, and stayed there for the rest of the wod. I thought pushing it for a big set in the beginning, and then go by feeling. My mind changed after 7 reps, these felt horrible. I took 10 reps, and then had to do them in sets of 5 reps till the end. The feeling was a bit hopeless to say the least. We both seemed to share the same feeling. What a great workout for conditioning, pure crossfit!
Friday. AM: Front squat triples every 90 sec (up to 110kg). Deadlift triples (up to 180kg). Metcon, 7rds of: 6 hspu, 12 burpee, 24 du's. Time, 13.13. PM: Ring mu's 5x3 reps. Metcon, Chipper-style workout. Time, 13.33
Yesterday was a national day off of work and I continued that trend with my own holiday today as well. So it was only natural to do a double workout as I headed to the Box at noon and another session in the afternoon. My body didn't quite like the barbell work but bodyweight action was right on point. Friday was a good combination of strength, skills and conditioning!
Squat.
Every 90 sec, perform a front squat triple
60, 70, 80, 90, 1000, 105, 110kg
Before taking on this workout I warmed up properly and then took a short metcon combining 24kg kettlebell swings and ghd sit-ups, forming a total of 60 swings and 40 ghd's. The idea was to activate the entire body and get some sweat on. Mission accomplished.
These felt heavy even though they don't look like it. I guess my legs are hammered from previous days' cleans and squats. This squat workout went on totally by feeling but the point was to do a triple every 1.5min. I stopped at 110kg even though there heavier barbells would have definitely found their way up. I was more eager to pull from the ground.
Squats
Friday pulls.
Deadlift triples (110, 140, 160, 180kg)
Deadlift single @ 200kg
My body wasn't fully prepared for heavy barbell work for sure. I felt it in both squats and deadlifts. My hands and fingers feel sensitive from all the work put in lately. I've done a ton of hand maintenance but still they are sore and there are small cuts here and there. I took triples with bigger jumps than what I'm used to.
Those were all okay, and it was good to have a heavier bar in my hands despite all the above written. sat triple was at 180kg, no biggie. I was looking to do a triple also at 200kg and the weight was alright but I felt my back wasn't lined up as straight as I'd like it to be so I stopped after a single. Don't want to do such compromises with heavy deadlifts.
Deads
Metcon. Time, 13.13
7 rounds of:
6 handstand push-ups
12 burpee
24 double unders
This was great! Absolutely the best part of the training session. Bodyweight movements and shoulders were taking big hits on this one. Practically each movement put a lot of pressure on shoulders so they were on fire for most of the time. Round times stayed quite consistent too. First 2 rounds were faster (1:29 and 1:41) but then it stabilized to around 2 minutes per round. This was supposed to be a 12min amrap but I wanted to finish that 7th round too so it went a little beyond.
I got hspu's unbroken even though I realized on the second round it's gonna be tough. It was only 6 reps and should not be a problem but combine that with burpees where you have a pushing motion and finally double unders which seem to tax mostly shoulders. At least in my case. Shoulders are always getting tired the first in this movement. I stumbled on the rope on both of the first 2 rounds but then it was unbroken till the end.
Skills.
Ring muscle-ups 5x3 reps
In the late afternoon session it was supposed to be an easier session. I had tons of plans over things I'd like to practice. Muscle-ups are something I have gotten about 1000% better lately and I want to keep the progress on. That's the reason why you will see lots of mu's done on both rings and pull-up bar. This was not a timed portion. I took a triple, walked around the gym and came back to finish another triple. Total of 15 reps.
I felt very good on these. Only the last rep was a bit of a battle as I didn't land over the rings perfectly. But I asked my "gymnastics coach" Pauliina (a.k.a my future wife) what they look like and if she had something to correct and this time she stayed silent. That was a good sign =)
Metcon. Time, 13.33
40 ghd sit-ups
30 box
20 ring dips
10 bar muscle-ups
20 ring dips
30 box
40 ghd sit-ups
I did some ghd's in the morning but that didn't matter, it suited very well for this workout. Combination of ghd's and box was quite nasty. Ghd's were probably the easiest part of this workout but it put some pressure on the hip flexors too. I had some issues with them for 1-2 weeks just recently so I've been alert in listening to my body.
Ghd's were 20-10-10 on the first time and actually probably the same on the last one. My plan on the last station was to do it in maybe 4 sets because the combination of ghd's and box jumps was a high pressure situation on the hip flexors but then again it felt okay to hit it 3 sets so that's what I did. It took 1:30 on the first round and 1:53 on the latter one but remember there was transition before starting the movement for the last time.
Box jumps were tolerable. This number of repetitions was fine for the chipper. I was able to keep moving without having to stop and breath. Had one miss on the second time I was jumping around. Ring dips and bar muscle-ups were by far the most difficult part of this one. There were just 20 dips and they were alright on my way down but coming back was miserable =) Muscle-ups were 2-3-3-2 which means to say they were tough. Originally I had thought of knocking them away in 2 sets but those ring dips ate my strength, and it was hard to get them done for the second time.
This chipper style workout was pretty much perfect to finish this Friday. Now it's time to focus on the Regionals. Head on to games.crossfit.com to witness the Atlantic and South Regionals live action!!!
Some oly lifting this time. Clean and jerks in a different rep-scheme than normally. Metcon was a chipper, inspired by CF Open 14.4. Got to say that I am done. Gonna eat and sleep now to recover. Juuso hit benchmark workout Christine: 3rds of 500m row, 12 deads (@ bodyweight), 21 box. Tough one, especially on lower body and breathing.
Barbell work.
Clean and jerk
3x10 reps, 60kg
These higher rep-scheme sets are bad ass stuff. I wanted to get couple of sets with the classic 60kg barbell. Ended up doing sets of 10 reps. Recovering enough between sets without any time domain. The first set was way easier than the 2 remaining ones. I battled it through unbroken without having to rest the bar at any point. Just bringing it from ground to overhead and back the same route. Breathing got heavy, no doubt about it.
Second set was tougher. My upper body was pumped up after this set. I got it unbroken as well. I completed the first 8 or 9 reps without having to rest the bar at any point. I stopped the bar in the front rack position for 2-3 seconds before nailing the last rep(s). I felt like a little more rest is needed before getting after the last set.
I was determined to get that third set unbroken too. And I got it. Took a short break in the front rack position after 8 reps, then finished it. The bar is moving okay in my opinion, I'm happy about the outcome of this thing. Of course it got tough but the main thing is that the bar was still moving and I was able to reach those goals I had set.
Chipper. Time 7.36
10 thrusters, 50kg
20 burpees
30 toes-to-bar
40 air squats
50 pull-ups
I thought about doing a chipper style workout in the end. Mostly bodyweight but thrusters to begin with. My juice was all gone after the burpees. That was a sign my body was not at its freshest shape. Ten thrusters and 20 burpees shouldn't consume all strength from my body =) I went through the t2b's, first a 10, then 5's. On the pull-ups I also did a 10 in the beginning, then 5's. It was surprisingly tough, I thought I'd push this through without not having to break it so much.
The session was good. Clean & jerks were awesome. Tough, manageable and it felt good. On the chipper I got breathing go heavy even though muscles started to bail on me.
Thursday. Every minute on the minute, 5 c&j @ 60kg, for 12min. Metcon, chipper style, main element being hspu. Time 18.15.
Back in action! Today was a real deal. Putting the new Rogue stuff on and heading to the gym with Pauliina, I loved it! Most burden was for my shoulders. Took a lot of clean & jerks for starters and was hammered after those. I recovered for about 10 minutes before jumping on to my metcon, a chipper style workout, which had hspu's on main focus. Great wod.
Strength. Clean & jerk
Every minute on the minute
5 C&J @ 60kg, for 12min
I gave myself a little slack prior to the workout and did not decided on the length of the workout. Hadn't been doing barbell work for a couple of days so I figured it might be quite heavy after Christmas. It was a lot of resting and chilling the last couple of days at the in-laws' place.
The first couple of sets / minutes went on nicely. However, after about 20 reps I started to feel the burden. Even though I hadn't decided on the time frame for this one, I wanted to go on and on. It felt so good to do clean & jerks and after having done "Grace", that is 30 c&j's, I knew I wanted to go further. And ended up doing 12 rounds and 60 reps. Of course it felt heavy towards the end, no question about that.
After I did the emom-ladder workout with clean & jerks last week, I wrote you guys I should be working with this movement at a weight around 60kg so this was exactly what I needed to do. And it was a great workout to develop muscle endurance and stamina with barbell work.
Recap of clean & jerks
I've got some technical improvement on my clean & jerks. I looked at one of Rich Froning's / Crossfit Mayhem's posts on their youtube channel where he was talking about how he lowers the bar from overhead position. So I tried it and it felt natural and smart. Take a look of Rich's tips below.
I felt very happy to being able to manhandle that weight today. Even though I got fatigued it didn't have an effect on my performance and I got the reps done similar all the way. Got to say I was happy the workout was over though =)
Metcon. Time 18.15
50 double unders
5 handstand push-ups
20 burpees
5 handstand push-ups
20 box, 61cm
5 handstand push-ups
20 pull-ups
5 handstand push-ups
20 pull-ups
5 handstand push-ups
20 box, 61cm
5 handstand push-ups
20 burpees
5 handstand push-ups
50 double unders
Needed a 10min rest in between workouts because my shoulders were smashed. That time was enough to get back on track. The hspu's were tougher than normally because of the work being done already. The workout started with 50 du's and ended there too. It pleased me a lot that I went unbroken with them in both ends!
There were 5 handstand push-ups between every other movement: burpees, box jumps and pull-ups, 20 reps each. Kind of 2 rounds, back and forth the same movements. The burpees felt very heavy, extremely heavy and especially the combo of hspu's and burpees got me. Box jumps and pull-ups went very well. Heart was beating like a maniac but I was able to keep on moving. All but one set of hspu's went ub. That was the after the first set of burpees. I jumped on the wall too quickly and lost balance after 3 reps.
This was a killer workout for me today. Maybe it was the clean & jerks before that or something else but the hspu's were challenging to me. It felt great anyway to being able to keep on rocking and moving on. Great workout!
Sunday. Skills, ring muscle-ups. Strength, front squats with a pause. Pair wod with Sipa, chipper: 60 hspu, 120 pull-ups, 150 box, 100 burpees. Time 17.42.
This was a cool day, got my big bro to train with me after weeks or months break since last time. It was awesome to get him live at the gym to work on our ring skills and then complete a pair wod together with him. I took some front squats between rings and metcon.
Skills. Ring muscle-ups. It's been 10 days since my first mu and since then I've been able ti do multiple reps. My bro got his months ago, maybe last summer, don't know, but anyway he's done a bunch of them. He also happens to have an issue there: they've all been singles. He understood the technique way earlier than me and has done tens and hundreds of 'em. I've tried to learn from him but we've never had the possibility to work on this technique together. This day was valuable in this sense.
The biggest news was that Sipa was able to do not 1, not 2 but 3 reps in a row!!! That's huge man. I feel like each rep I complete consumes a lot of energy. At least at my current style. The secret behind Sipa's 3 rep set was false grip. He was able to maintain that grip and thus the starting point in the bottom position was similar in all mu's. Good job man!
Strength. Front squats with 3sec pause (60, 80, 90, 100, 100, 100kg). First time ever doing squats with a pause. And it felt good! I had no idea what kind of weights I should be using for this type of squats. I thought the weights should be lighter compared to regular weights. So I started with light ones and added from there on. Didn't go to the ceiling, I stayed at 100kg for the last sets.
I think I'll might go after these squats more often, also in back squats. I assume it helps the athlete to get out of the hole easier. Lately pause squats seem to have become more regular among crossfitters. That's the reason I wanted to take a shot at them.
Pair chipper. Time 17.42.
60 handstand push-ups (in sets of 5)
120 pull-ups (in sets of 10)
150 box jumps, 61cm (in sets of 10)
100 burpees (in sets of 10)
This was a pair wod, chipper style, meaning there are no rounds, there's just a bunch of movements you chip away. Complete a number of reps of a certain movement, and once you've done them all, you move on to the next movement. Because we are pretty much equal in the movements in the wod we decided to determine the number of reps to be completed. So we went in sets of 10 except the hspu's were in sets of 5 reps per brother.
Another style to complete a chipper with a partner is to do "you go, I go", going max reps per set and then change turns. I've tried both and both work. In the latter option you're ending up to do more reps in a row. In this equal distribution it's as much work / recovery. This worked very well for these bro's as the burden was similar for both of us.
The only movement I had issues with was handstand push-ups. The number wasn't huge but because Sipa was effective with them, I had little time to recover. 30 reps felt like more work had been done. The first 20 reps were okay, the last 2 sets were more challenging. Last set was 4+1, others unbroken.
Pull-ups weren't bad. I'm feeling confident hanging from the pull-up bar and I could have continued longer. There was a difference on the 2 first movements between me and Sipa. He was clearly more effective on the hspu's and I was with the pull-ups. He made the handstand push-ups look so easy.
Box jumps we did in sets of 10 reps, Games standards as always: full extension on top of the box. There were no probs for either of us, unbroken all the way. We were able to keep a good pace in all movements actually. The number of reps per set were suitable, we didn't have to stop for breathing, just kept going all the time.
Burpees were the last element, 100 reps, 50 for both. I put the last gear on on after 20 reps. I tried to go as fast as I've ever gone, full speed, all in. The end result was that we did the 100 reps in about 4 minutes. We finished at 17.42. Hspu's were about 4:30, pull-ups 3:20, box jumps 5:40 and burpees 4:10.
It was a great day, I love these days were I have a training partner. First some ring skills, then strength and a pair wod, that's a dream come true type of training day! Pauliina was obviously with us at the gym.
Squats! Went for eccentric version of back squats, slowly getting down there and then normally back up. This was the name of the game this Tuesday. That pretty much sucked all my juice as I felt there wasn't much left when I started my metcon, which was a chipper of 4 different bodyweight movements. Squats went well, then I was worn out on the metcon.
Strength. Eccentric squats 3x8 (105, 110, 110kg). This was the heaviest combination I've had this far. I've taken these slow-mo squats either 3 or 4 sets for 8 reps each set. The weights have been varying between 100 and 110kg. This was the first time I didn't do any set @ 100kg, instead jumped a bit forward. Small step but the difference is obvious. I can feel it right away if there's 100 or 110kg.
I was able to maintain a solid form on the squats. As Toni said my knees are pointing out properly. Maybe it's because there's enough time to think about it when it takes about 3 sec to get down in the hole. When you're not rushing, you can adjust the hip and knees to the way they should be.
The weights were perfect for today. I felt good squatting today and the barbell was as heavy as I needed it to be. It's nice to see my legs have become stronger and strength base is increasing. Legs are the place everything starts from so it's important I get them to the next level.
Chipper. Time 9.54
20 handstand push-ups
30 pistol squats
40 burpees
50 pull-ups
I was very tired on my lower and upper body already when entering the metcon. This chipper style is quite different from a regular 5-rounder. There's plenty of reps of 1 movement at once. You have to perform those before you are able to move forward. I thought I would have nailed the hspu's in 2 sets, something like 12+8 but for some awkward reason my shoulders were fatigued already in the beginning. It got very sticky and took me couple of sets to finish them.
Same with pretty much all the movements, I was slower completing them and they felt more challenging than normally. I thought I would chip this through in just a couple of minutes but it took me plenty of time. With a fresh body this could be done so much faster. On the pull-ups I did 15 on the first set, then about 10's till the end.
