Sunday. Metcon, 5rds of: 2x100m sled pull, 2x100m run, 2x10 db jerk @ 25kg. Time, 28.22.
After breakfast and croissants I changed clothes and went outdoors to enjoy my time in the sun. The summer is really knocking on the door! Almost clear blue sky and the backyard was empty and ready for sled action!
Metcon. Time, 28.22
5 rounds of:
2x100m sled pull
2x100m run
2x10 jerk @ 25kg dumbbell
Those sled pulls are hella rough. The park has a slight incline / decline which makes it more painful on the lower body. I went 100 meters back and 100 meters back with the sled, then ran the same distance more for recovery purposes, then grabbed the same 25kg dumbbell I used yesterday and completed 20 one-handed push jerks with it.
Sled was alright downhill all but the last maybe 20-30 meters, there was much more friction between the sled and the ground for some unknown reason. Then as I turned around and headed back it was incline and made my calves cry as I had to walk on the balls of my feet. I was a bit anxious about how the dumbbell jerks might feel like at 25 kilos as it's a load I'm not used to. That moved overhead well though.
Friday. Wod, 10min amrap of: 20 squats, 15 ghd, 12 jerks (2x15kg db's). Result, 273 reps. Cleans up to 100kg. Wod, 4rds of: 12 kb swing (32kg), 25 lunges, 250m row. Wear a 10kg vest. Time, 11.25.
Today was somewhat an easier day. It wasn't supposed to be but I didn't come up with a perfect plan so this is what it turned out to =) The latter metcon beat my legs though. Cleans in the middle were lighter ones.
Metcon. Result, 273 reps (5 rounds + 3 jerks)
10min amrap of:
20 air squats
15 ghd sit-ups
12 shoulder-to-overhead, 2x15kg dumbbells
First piece was basically no warm-up needed type of wod. Bodyweight plus some lighter dumbbells. Focus was on keeping my body moving constantly, and not stop to breathe. Still, this didn't get me gassed that bad. Legs got their share on the workout. I did the s2o's as push jerks all the way so those got to lower body nicely too.
Cleans.
Singles 60, 70, 80, 90, 95, 100kg
These were light ones. I was spotting one guy on the bench occasionally and didn't have a timer running so this turned out to be a little sloppy piece but I'm happy the lifts were good anyway. Below is the last one at 100kg's
Metcon. Time, 11.25
4 rounds of:
12 kettlebell swings, 32kg
25 walking lunges
250m row
Wear a 10kg weight vest
After the last round was completed I realized the set-up sucked quite a bit of my time. It took me 15+ seconds to walk from rower to the kettlebell. Yes I know, sounds like I should have brought the bell next to the rower. The idea didn't even cross my mind :) On the other hand, maybe that was a good thing so I got my legs recovered a bit on the walks.
Having that vest on also on the kb swings and rowing definitely had its effect. Swings felt kind of funny, and I'm still wondering if I was wearing it the right way or should the front side be on my back. Anyway, lunges were nasty. Definitely liked those in some twisted way.
