Technique tips would end up being a whole book, but buy all means please shoot!
3pm, WOD Part 1
A. 5 * On ze minute: 1 Hang Power Clean, 1 Squat Clean & Jerk @ 61kg
B1. Power Clean, 4*5 @ 84 kg
B2. Nose to the wall HSPU’s, 80% effort:
10, 10, 8, 6
C. Power Clean & Jerk @ 84kg: 3 reps
D. ”Baseline”, For Time:
- 500m Row
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Time: 3’42 min
5 min rest
E. Tabata KBS @ 24:
11, 10, 10…… 10, 10 = 81 reps
F. 3*20 Unweighted Reverse Hypers
Technique in OL feels a bit rusty, mildy said. First two rounds of 84kg PC’s was with resetting, last two rounds TNG, witch obviusly turned my already poor technique into a butt ugly one..
Carl Paoli–style HSPU’s is very healthy for me since it makes it hard to arch too much, like them!
Had to speed up towards the end witch is why I did three C&J’s instead of the full last round, rusty is the word.
After a couple of hours I wanted to go for ”2-3 short and light” metcons. Never done the Baseline before, but considering I now have the fastest time in the gym I have to be satisfied. Kept the row slow at 1.39,5 for 500m and the rest was ofc unbroken and swift. The surprise I’m talking about is that considering last nights way later then planned braai, the more then planned 3 glasses of wine and how it made me feel when I woke up, I had no expectations whatsoever.. Really felt like everything was easier than I thought today and I recovered like never before, the tabata was basically just a little bit heavy on the last two rounds. Could have gone with the 32kg-KB, but wanted to work the full intervals if possible. Next time!
NOD: Too little, I know…
- 12.00 306g Scrambled Free Range Eggs, 55g Feta Cheese with herbs, 2 tomatoes, 2 carrots, 8g Fish Oil
- 14.30 10g BCAA’s, ZMA, Creatine
- 15.55 40g Whey, 50g Dried Cranberries
- 17.45 10g BCAA’s, ZMA, Creatine
- 18.30 40g Whey, 50g Dried Cranberries
- 19.30 300g Free Range Chicken Breasts, 100g Olives, 3 tomatoes, 100g Cabbage
- Popcorn & Coke Zero(!) to Red Riding Hood, good movie!