Yes, gimme squats! First some hspu action, then partnering up with Toni for a great back squat workout that took our legs to other dimensions, and finally we hit it for a 15min metcon together as a team. Good one as usual =)
- Every minute on the minute, for 8 minutes
- Strict handstand push-ups for 6 min (3-5 reps)
- Kipping handstand push-ups for 2 min (6 rep)
|It was the perfect avocado ever, had to share this one with you guys =)|
Back squat. Compare to 20.12.2014
- Every 90 seconds, perform a triple
- Weights: 60, 70, 80, 90, 100, 105, 110, 115, 120… till failure
- Result, 2x140kg
That time interval is great. In the beginning it's quite a long time and there's plenty of time to recover. And in the end it really hits big time in the last rounds / sets because you have to work so hard for those reps anyway.
Got to say we both had good results considering our own maxes. Toni smashed 120kg for a triple even though he hasn't been able to squat in a long time seriously because of some back issues. This was a victory for this guy. And 140kg for a double is no joke for me. Especially in a rally like this where time becomes a factor. We felt super happy on the results!
Pair wod. Result, 250 reps
- 15min amrap of:
- 50 hand release push-ups (alternating after 5 reps)
- 50 air squats (synchronized)
- 50 burpees (alternating after each rep)
- 50 lunges (synchronized)
Our legs were destroyed, my quads were screaming for help after those squats. It was surprisingly difficult for us to come up with an idea of a pair workout. We decided to leave the barbell off of this one so it was about push-ups / burpees and squats / lunges. Kind of like two different movements, yet modified to 4 different elements.
It was a 15min amrap of these 4 stations. We did squats and lunges synchronized, meaning we both did 50 reps at the same time. Push-ups were 5 for you, 5 for me style. And on the burpees we have found a way that is economical for Toni and me, we change the athlete after every rep. This way we get them done faster compared to if we did them for example 5 and 5 reps.
|Turkey, avocado, spinach, tomatoes, Turkey and rice. Post-workout meal|
Not necessarily a bad ass for lungs but legs were taking some hit on squats and lunges and then shoulder and arms in general were getting their share on the push-ups and burpees. It was definitely worth throwing down for it with my main man Toni.