Wednesday 30.7: Rings, Overhead squat, Pair wod with bro

Wednesday. Ring skills. Barbell, overhead squat technique. Metcon, pair wod with my bro. As a team, complete 50 thrusters (50kg), 50 hang power clean (50kg), 50 push jerk (50kg), 50 front squat (50kg), 100 kb swing (32kg). Emom 4 burpees for both. Time 18.57.

It was kind of like a new year's resolution for me and my brother to train together more often this year, something like once a week or once every two weeks. Today was the 5th or 6th time we worked out together =) So we have not been able to stick to the plan. We live about 20 minutes away from each other but all the schedules of work and families are mixing up the time tables every now and then. We have tried but those moments have been rare anyway. Today was one of those valuable moments when I met with my bro for training purposes. And it sure as hell was worth it!

Bros, 2 x Lamppu

Skills.

• Ring muscle-ups

Sipa has installed Rogue rings in front of their front door so he can practically knock a few muscle-ups every time he likes to. That's pretty awesome if you ask me. The roof is not that high so the hight is not ideal, at least for me. Sipa is shorter and doesn't mind it. I had some mental issues of having the rings lower than to what I'm used to.

Had to go for false grip and bent arms in the starting position. I didn't dare to swing that much because I was afraid to push my head to the ceiling. That's the reason why I landed in such a deep dip position. Take a look at the recap video so you'll know what I mean. Anyway, the muscle-ups felt effortless in general, felt good!

Barbell.

• Overhead squats

I would have liked to take some clean and jerks too like my brother did but that right calf of mine is still sensitive. It doesn't hurt at all but I'm afraid it will get back to the same mood it was about a week ago if I smash it against the floor with too much force. That's why I haven't done any box jumps nor double unders either. Don't want it to collide against the ground that heavily.

So overhead squats seemed like a good call, especially as that seems to be my brother's strength. Probably his strongest bar movement so I needed some advice on that. This was purely for technique work. Weights were at around 40-50kg.

Metcon. Pair wod, Time 18.57

• As a team, complete the following:
• 50 thrusters, 50kg
• 50 hang power clean, 50kg
• 50 push jerk, 50kg
• 50 front squat, 50kg
• 100 kettlebell swing, 32kg
• On top of every minute, both complete 4 burpees

We wrote this one down yesterday evening with Sipa. This kind of chippers work pretty well for pair workouts. You gotta complete a bunch of repetitions of one movement before you are allowed to move on to the next movement. This type of pair workouts also flow well with bodyweight movements, let's say for example hspu's, pull-ups, burpees, box jumps etc. Our solution was to work with a weight in each station, 4 barbell movements and 2-pood kettlebell. The twist in the workout was those emom-burpees. Both have to complete 4 burpees in the beginning of every minute. Those are a game-changer.

Barbell work

Thrusters were probably the sickest of these barbell movements. Definitely didn't look forward to moving the bar on my turn, nor was Sipa, but it is a very beneficial movement for sure. Very comprehensive movement and makes you burn in a short time. We did these in sets of 5's, then changed turns. Every time the 60 seconds came full, it was time to drop down in the ground for some burpees, and then continue back with the thrusters as 4 burpees were done by both of us.

After thrusters came power cleans, from hang position. I knocked these faster than ever, touch'n'go style each round. Those shoulder-to-overheads were just grinding it through without thinking that much, we were still moving on in 5's. On the front squats we changed the game plan on the fly and completed 10's, then 8's on the next round and finally 7's to finishing it off. Those front squats were light in nature but at this point those started to burn legs too. Especially as there was no time to catch a breath at any point because the clock was running forward. So you better keep on moving constantly. Kettlebell swings progressed in sets of 10 reps.

Pair workout

Feelings after the workout

We had finally done all the work needed at 18.57. Luckily I had the time to push through those last kb swings in time so there didn't come extra 4 burpees. There was a total of 72 burpees done by both of us in the workout. It's sick to get together with my brother and workout. There's no doubt we push each other more in the wods and gain better results by training together. It's a pity we can't find more time for these purposes.

Bro is ripped at 38 years!