Speed lifting will improve your strength…
– West Side Barbell
So I went as fast as I could.. 😉
2pm – WOD
A1. Box Squat, 1-10-1-20-1-30:
100kg/1, 90/10, 110/1, 80/20, 120/1, 60/30
A2. Floor Press, 1-10-1-20-1-30:
120kg/1, 100/10, 130/1, 80/18, 135/1, 60/30
B. 3 Rounds of:
- 200m Row
- 10 Dumbell Push Press @ 2*22kg
- 10 Box Jumps @ 60cm
- 2 min rest
Time: 1’22min, 1’32 min, 1’41 min
Plan was to do a video of today’s wod, but here I am, infront of Swedish Idol after an excellent dinner. Yogi decided to treat his family with ”Bifteki”, red pepper/chili creme fraiche sauce and parmeggiano gratained broccoli. Yes, I’m quite impressed my self. Making dinner is of course much more fun with a glass of South African Pinotage and since a glass easily turns into at least half a bottle, I decided to chill instead of making videos.
Day by day planning is still my workout plan right now, so today I felt like trying some of the techniques we learned at the Westside Barbell Seminar. Even though what we ”learned” wasn’t excactly what I expected, it doesn’t mean I can’t try to use some of the excercises in my training.
Both Box Squatting and Floor Pressing is all about breaking the concentric/excentric chain, and boy did I do that. Funny that for the squats sitting down is not really a problem, but how hard is it to keep the knees back while getting up from the box? Very. In the presses my triceps really was the weak chain, and as I and Dave quickly realized, this is a great excercise to get past any sticking points in the regular Bench. Maybe, bench pressing isn’t really something I need to focus on, but hey, I am allowed to have some fun from time to time as well… 😉
Never maxed out in any of these excercises before, squat at 120 was not perfect, knees went forward from the bottom, but still I did this to keep the weights down (compared to back squats) and it felt pretty good.
Metcon was first time working my heart rate after SM and it was anything but easy. Legs was pretty destroyed already from the rowing, push presses not too bad, but boxjumps just painful in that state.
Got an apiffany while doing this and in my programming I’m going to put a similar fixed metcon every other week and use it as a ”baseline”. Letting the resting period get shorter but trying to keep the intensity is the goal!
Active resting over the weekend and then I think I am going to join some group training classes at CFN next week!