Went to the gym early in the morning. As I anticipated my legs were smoked. Did some technique work in the beginning and then a longer metcon with modest pacing. In the afternoon only bench presses, short session.
|Yeah, messy notes but it reminded me what to do next in the metcon =)|
- 3 rounds of:
- 5 bar muscle-ups
- 10 power cleans, 60kg
- 15 burpees
- 20 kettlebell swings, 24kg
- 25 ghd sit-ups
- 30 double unders
- 400m row
Power cleans were quick singles in every round. Very smooth in my opinion. However, they got me breathing heavily, especially after jumping right on to 15 burpees. That was a nice combination. I paced myself on those, didn't rush at all but kept the body moving all the time.
Swings were unbroken, the weight was only 24kg so that was kind of no-brainer. Ghd's were quite easy. Yesterday I found out that the happiness to good double unders is to foam roll shins before the jump rope action. Today I did the same trick and du's worked well. Had one miss in one of the sets but I'm very happy on the du's!
Rowing was modest pace all the way. Also the transitions were not the fastest. The purpose of this workout was to keep heart rate under control from the very beginning. Good workout.
- Bench press 5x3 @ 90kg (first set 5 reps)