To live in hearts we live behind us is not to die.
– Thomas Campbell.
9.30 am-WoD, Track Runs:
- 400m @ 85-90%: 1’09 min
- 400m @ 100%: 1’04.5 min
- 200m @ 100%: 29s
- 800m @ 80%: 3’21 min
Went to the training facicilty in Stellenbosch with Ellie from the gym this morning. One of the hottest days in Cape Town since I got back, 33°C in the city bowl and almost as warm out in the Wineland/University town!
Wont use it as an excuse for a pretty poor performance, but the wind played me pretty hard. Started into a curve without any impact, but then hitting the first straght it hit me pretty hard and I was out of breath for the last 150m. Maybe I’m also a little bit out of my running conditioning…
2.15 pm – WoD.
WU: + 60 min of mobility work, foam rolling, dynamic stretching, three types of pass throughs etc…
A. Technique Work, ”ozm” 5 * 3-Pos Clean + 1 SJ @ 70kg
Mid thigh to squat clean, knee to power, floor to squat and jerk
B. Strength: 3 * 5 Back Squats on two mats:
111kg/5, 120/5, 125/5 PB!
C. Metcon – ”Sub 10 min”, 9-6-3 of:
- Muscle Ups
- HSPU’s + 11cm rom
- Thrusters @ 61 kg
60s rest b/t rounds
Total Time: 10’39 min / Work Time: 8’39 min
D. Tabata Sit Ups:
17/16/15/15/14/14/13/14 = 118 reps
Didn’t plan to, but stayed like almost 4h in the gym today including the warm up and some cleaning lady coaching.
In the morning runs I felt my left hamstring cramping slightly and cause of that, a slight pinching in my lower back where I had my old injury. Didn’t wanna risk anything so warmed up thoroughly to say the least. 70kg for the cleans was a prob a bit heavy as technique work, had about 15s after each round so kind of felt like I did a metcon. Still think I was forced to be more explosive and didn’t jump forward as much as last time, so probably will stay with this weight for a few weeks.
Back squats was expected but still funny to get a new PB on the mats!
The Metcon was, horrible. All shoulders and the thrusters was just as bad as I thought when I planned it. Nice!
Gonna do one Tabata after every session as a finisher this week, (maybe not tomorrow, due to sick volume anyway), and chose SU’s today. Pretty annoying that I didn’t push harder to at least get 14 as my low score on the second last round…
Right now I’m pressing my self to finish a ridicilously big plate of approx 600g grassfed beef, 500g of broccoli, 3 big tomatoes and 100g of olives. Probably need it though, didn’t eat enough during the day and tomorrow is gonna be another silly high volume day since I promised both Ralf and Jobst to do two different wods with them. But hey, it’s active rest day on Wednesday and then I just have to survive two grueling Benchmark Girls before I’ll take a couple of days off during Christmas…