Sunday, 6 January 2013

Full body / Cindy

I don't usually train on Sundays, just because I take rest day after my Saturday personal training sessions. However, because I trained with Paul on Friday, I rested yesterday and was itching to do something today. I started with power cleans, but I tried a different strategy to normal.

Power cleans, t&g
95 x 3
120 x 3
135 x 3
140 x 2
140 x 1

I wanted to try getting to the heavy stuff more quickly than usual. Last time I did power cleans, I went from 95lb to 115lb, then 125lb, 130lb, 135lb, finishing with 140lb. I thought that perhaps I might save my strength for the later sets by taking heavier jumps between sets, but it didn't work out that way. Oh, well - it was worth a try and it was only an experiment, so I'm not going to get too frustrated by the result.


I felt like doing a girl WOD today, and - coincidentally - Cindy came up on the main site.

Cindy - amrap 20:
5 x pull-ups
10 x push-ups
15 x air squats
Score = 16 rounds + 3 pull-ups

The last time I did this was back in July, when I tried a "death by" type of strategy. For as long as I could manage, I would only start the pull-ups on the minute, and when I finished the last squat I would rest for the remainder of that minute. Today's score was identical to July's, which was a PR. However, back then I started my workout with Cindy, whereas this morning I started about three minutes after I'd completed the cleans. I didn't use the "death by" technique today, opting for just going when I felt ready. I rested with the slow breathing method I've been using for recent metcons, and I definitely felt comfortable with that. I know that kipping pull-ups are allowed with Cindy, but I started off by doing strict ones and only really resorted for a slight swinging motion about halfway through the routine. That meant I didn't get out of breath too quickly, which seems a bit smarter than attempting to sprint all the way through; that never works out well. 

I didn't improve on my previous score, but a big positive for me was that all of the rounds of pull-ups and air squats were unbroken, except for the last three pull-ups, which I knocked out as singles straight after completing round 16. It's a good thing I did, as I hadn't made a note of my PR, so I didn't realise until now that I'd matched it. I would have been pissed if I'd missed out by one or two reps.

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