Started this day with some more running…
10 am – Hillruns @ 90%, 4 intervals: 30s/30/32/34
Goal was to not go over 90% so I decided to stop when the legs only resemblance to drumsticks was the stiffnes, not the frequency..
15 pm – Yogaman’s WOD:
A. On ze minute for 10 rounds: 1 Power Snatch + 1 Hang Power Snatch @ 52 kg
Rest 5 min
B1. 3 * 5 Muscle Ups, rest 30 sec before b2
B2. 3 * 3 Clean Deadlifts, 102kg @ 3111, (110% of Max Clean), rest 90 sec
Rest & Foamroll 25 min
- 50-40-30-20-10 Double Unders
- 25-20-15-10-5 GHD-Sit Ups
Time: 8’07 min
Focus on snatch was to get slowly into the right position and really explode for the second pull, think it was ok. (Video might be coming up, hehe).
For the MU/Deadlift combo I wanted to get MU in a ”metconlike” environment and I actually haven’t deadlifted over 100kg since I hurt my back a few months ago. MU felt totally ok and I got all 5 in one try the first round wich I think is a PB! The clean deadlift was to prepare my self to set new PBs in the C&J and focus was to get a slow first pull, a straight back all the way and then really lower the weight slowly to build strength. Got a video of this too and let me just say that hookgrip is a b*tch when the weights go up…
The other rounds of MUs wasn’t too beautiful, my false grip really sucks. I get one rep and then I lose it. Anyway, 15 MU in a wod is good to be me and I’m just happy my back can handle this kind of load again!
I’ve done GHD-Annie before but can’t find my notes of it so don’t know if it was a PB or not. It of course can/should be done with the full reps in the GHD as well, but let’s just say that I felt the 30 reps from last week for a couple of days. Don’t wanna know how 150 would feel.. 😉
Anyway, got all the DU unbroken but my quads took the biggest beating here and I had to break set 20 & 15 of GHDs. Maybe they are suffering from 3 running workouts in 2 days, (just saying!).
Tomorrows rest day is most welcome. I have forbidded my self to do any kind of activity at all so if the winter is gonna find it’s way here, let it be tomorrow and tomorrow only. Today was amazing, 27 degrees and sunshine all day long. Met up with a couple of friends down at the beach after the workout and just couldn’t believe this is suppose to be the bad part of the year down here…