Sunday, January 25, 2015

Sunday 25.1: Squats, 20min emom of mu / box

Sunday. Strength, back squat 7x5 (max 130kg). Emom x 20min, odd min: 2 mu, even min: 8 high box jump. Lots of mobility.

I dropped Pauliina at her friends in the morning and headed to the gym for some quality time on my own. Finally got some squats done with this body (okay, it's been a week or so) and felt great about it! After strength portion it was time to work on my weakness, muscle-ups. I've added volume a lot on these ones and it's paying off. Very glad about it.

  • Back squat 7x5 (110, 115, 120, 125, 130, 125, 120kg)
Would you imagine I did deadlifts this week's Monday and today was the first day I was able to battle through back squats big time? Huh, but that only tells me I haven't done much deadlifting so my body hasn't used to the movement and protests this way. Got to step up my game on that one. How to still keep 2-3 squat sessions a week is a good question.

My plan was to hit 5x5 sets but in the course of the session I decided to add 2 more sets. Started at 110kg, then moved up 5kg after every set, and was able to build up to 130kg for a 5. That was quite tough so I dropped back to 125kg, and then 120kg for the last sets. Kind of like a pyramid hoax.

It felt tremendously good to squat again. These legs have to be strong in order to make everything else shine too. It all starts with the legs. No doubt about it.

  • Every minute on the minute, for 20 minutes
  • Odd minutes: 2 ring muscle-ups
  • Even minutes: 8 high box jumps
This was a great way to work on ring muscle-ups with a higher heart rate. Usually I'm all relaxed when I'm doing those. Basically because it's been too taxing for me to do them when tired. Today was the first time I combined some other element with mu's. It needed to be an emom training anyway because a classic metcon would have been too much. Okay, I've done Nate sometime in the history with false grip mu's.


I had one miss on a set on the rings but other than that I was able to work through the reps in the time frame. I took all sets in singles, 1 rep on top of the minute and the other after 30 seconds. It turned out to be a good strategy. Had one miss about mid-workout so I took one penalty muscle-up post-wod.

High box jumps are a great way to work on hip explosiveness. I jumped up, and stepped down. These were meant exactly to work on hip power. No need to rush through or do them as fast as possible. It took me about 25-30 seconds to complete the reps. It started with just one bumper plate on top of the 61cm box, then round by round I added one more plate on top of the previous one until there were 5 total plates plus the box. Once all plates had been used, I went with that height for the rest of the time.

Mobility. I focused a lot of energy to this part. Close to an hour mobilizing my hips, legs, lats, traps and stretching out. Lacrosse ball was part of the routine naturally. It felt great to get joints loose and these muscle tissues released. Better than a massage.

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