Tuesday, June 1, 2010

Gullfoss Falls

Workout of the Day:

AM – WOD 1:

1 km run (every 250 m 50 jumping jacks & 5 burpees)

2 x 20 lateral slide fly pushups, 20 bent reverse fly (15 kg dbs) while partner holds plank position

2 x 15 ring pullups, 30 db incline press (15 kg dbs) while partner rotated 32 kg kb around body nonstop

2 minutes total time isometric front raise (16kg)

2 x 20 strict chin ups, 20 ring dips while partner dead hangs with knees raised

3 x 30 situps, 30 supermans

PM – WOD 2:

7 minute partner AMRAP KB complex

1 set per man, continue switching until time expires

PM – WOD 3:

Back Squat 3, 3, 3+ @ 70, 80, 90% 1RM

Glute Ham pushups 15, 15, 15, 15

I felt reasonably rested after last night’s run up Esja, but certainly not full strength. That thing was a bear. Started off the day with a predominantly upper body strength session at Bootcamp with Sven and had a lot of fun. My muscle endurance on some of these movements hadn’t been tested in a while, specifically strict pullups, so this was a great chance for some variety. I really liked the lateral slide fly pushups—really forced you to control your body in compromised positions.

Afterwards we took a drive into the country for some sightseeing, stopping to gawk at an 80 meter geyser before arriving at Gullfoss—aka the most beautiful waterfall I’ve ever seen. Sven and I toted the 32 kg kettlebell with us and improvised the above workout on the cliff’s edge. Didn’t turn out to be too tough. We both agreed that perhaps doing 3 each before switching may have been a better interval than switching every one. Still, this was an incredible experience. I’ve posted the video below.

Finally, I got back to the gym for the heavy squats I should’ve done yesterday. I finished 7 repetitions at 155 kg for the final set, but certainly should’ve gotten at least 8. I kind of rushed the last attempt and lost my focus a bit on the way down. Wound up costing me on the way back up as I stalled and needed a spot to get back to the top. Overall I felt strong, even after such a full couple of days.

Looking forward to the day off tomorrow, even though it comes with a plane flight away from this beautiful country. Sven and Asta have been more than great hosts and I will miss them a ton. Thankfully, I’ll get to return the favor this July in California after the Games.

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