5 Minute AMRAP
Handstand Push Up (to 1 abmat)
34
Then
Find your 1RM Back Squat (in 20 minutes)
20 x 10 reps
40kg x 5 reps
50kg x 4 reps
60kg x 3 reps
then singles at:
65-70-72.5-75-77.5-80kg
(PR)
We started a week of testing this week and I’m sure it’ll be
a good one if this WOD was any indication.
HSPU’s and only HSPU’s for 5 minutes? Well okay, if you say so.
It started well. I
managed 4 sets of 5, completing 15 reps in the first minute and 20 before 1:30
had elapsed and then it went downhill fast as it tends to do. I did a set of 3 and then singles the rest of
the way trying to make sure every rep I went for counted – I missed one halfway
up and another I just dropped to my head and came out as there wasn’t enough
there to get back up. In talking with
Coach Scotty after he mentioned that pacing maybe needed to be better but I’m
not sure that would have helped as the sets of 5 felt strong. I think it’s more like a bench press – you’re
good until you’re not, like on then off, instant. Who knows.
What I do know is that I’m quite happy with how it went. I also know it’s quite amusing (though hard
to HSPU if you’re laughing) to have someone directly across the room from you
also doing HSPU’s (hey Luke), especially when they are directly in your (upside
down) line of site. Ha!
The back squats were good.
Going into them I felt tired and given how long it’s been since I’ve
both gone heavy in my squats and set any kind of PR I didn’t think I’d get even
close to 77.5kg (previous PR). I figured
I’d be happy with 65kg or 70kg. No
pressure. I worked with Cheyanne and we
moved through the warm-up sets pretty quickly.
I think I’d already done 2 or 3 of the single reps when we reached the
half way mark of the allotted time (20 minutes). This helped me have enough rest between lifts
and time to work up to giving 80kg a go.
I won’t say that either the 77.5kg or 80kg lifts were strong technique
wise but I got them up. I think my
technique is definitely getting better (using my posterior chain and keeping my
knees out) even with my poor mobility in my calves/ ankles so I’m able to move
a heavier weight. If I can work on my
mobility then hopefully I can manage even more.
I know that by the end of this WOD I felt about 2 inches
shorter. The compression from landing on
my head so many times in the HSPU’s (ouch) and the heavy bar on my back during
the squats definitely shrunk me. I
actually had Cam crack my back (it was a good one) before I started lifting in
the Oly session as I was all kinds of off.
Good fun though.
Oly Lifting
C&J
5x(3+1)
35-40-45-45-45
Clean Pulls
4 x 4
55-55-55-55
There were also back squats in the oly workout but since we’d
done them in the WOD I skipped them. I
also counted my two warm-up C&J sets as working sets as I was feeling
tired. Still, I wasn’t planning to do
any of this when I went next door – I just went to chat with Cam but then I sat
there and thought about my goals (getting stronger for primal throwdown) and
decided that a bit of lifting would help me get closer to it. Glad I did it but as it was it was definitely
enough.
Now that the open is over I’m excited to do more of the oly/
strength sessions. With the open it’s
been a bit off, mostly only Mondays but now I’m going to try for two if not
three days in there a week after the metcon.
Hopefully my body holds up. More
mobility please.
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