Unplanned PBs and another 20 mins of Squats!

24 10 2011

”A thing long expected takes the form of the unexpected when at last it comes.”

– Mark Twain –


Forgot to put the Push Press PB in here, you just have to take my word for it..😉

1pm, WOD

A. In 15 minutes find 1RM of round of the Bear Complex:
Power Clean + Front Squat + Push Press + Back Squat + Heave Press

61/1, 84/1, 93/1, 98/F (Heave Press!?), 103.5/F (Heave Press!?) but PB Push Press! (+1.5kg)

B. Heave Press + unplanned OHS:

102/1 (no OHS), 107kg/1 PB! (+3.5kg) 

C. Death by OTM 1 Back Squat @ 90% of 1RM = 144kg
Done!

Practice for the competition in Durban and since the 1RM Bear is one of the events, I obviously wanted to know where I stand. Couldn’t get why I was failing the behind the neck push presses, especially since everything else was relatively easy. Then, I remembered a detail that changed it all. Reset for the Heave Press alone and all of a sudden the weights was flying up. 107 took a while to balance out, but that also got me thinking about OHS:ing it..
Hadn’t done a single OHS previous in the session so it was a bit of a gamble, but hey it worked!

Back Squats on the minute was almost ridiculously light, which was good because it gave me a lot of reps to work on technique.
Will be fun to try this out this system with Front Squats next week, and I’m actually considering putting in some work for HSPU with the same template.

Rest of the week is going to be light, some kind of tapering for the weekend is needed. Some light running, swimming and maybe some stamina Pull Ups tomorrow.

Oh, sorry guys, ”Fran” has to wait til next week, this was more important and no way I’m trying her after this…

Namaste!


Åtgärder

Information

3 responses

24 10 2011
YogamanChris

Thx boys!
Dave: Jag skulle ju böja efteråt, var inte sugen på att cleana upp stången så då fick nacken ta smällen..😉
Jon: Good to hear old boy, om du får va skadefri kommer du bli en kraftig utmanare till de bästa, det har jag alltid sagt.
Gillar OTM upplägget på många sätt, HSPU kommer jag nog köra 5orna på golv, 3orna på parallettes, 1orna i ringar!

24 10 2011
Jon

Verkligen, håller med Dave.

Grattis, det finns mer Yoggi!

Körde faktiskt lite HSPU OTM idag, första HSPU på 4-5 månader pga en trasig handled, mycket bra upplägg, do it!

24 10 2011
Dave

Grymt med 107,mest cred ska du nog ha för att du tog ned på nacken igen efter🙂

Kommentera

Fyll i dina uppgifter nedan eller klicka på en ikon för att logga in:

WordPress.com Logo

Du kommenterar med ditt WordPress.com-konto. Logga ut / Ändra )

Twitter-bild

Du kommenterar med ditt Twitter-konto. Logga ut / Ändra )

Facebook-foto

Du kommenterar med ditt Facebook-konto. Logga ut / Ändra )

Google+ photo

Du kommenterar med ditt Google+-konto. Logga ut / Ändra )

Ansluter till %s




%d bloggare gillar detta: