Saturday, October 16, 2010

Friday WOD

Workout of the Day

WOD 1 – In the morning

Back Squat 20, 20, 20

Floor Press 8, 8, 8

Med Ball Chest throw & OH throw 3 x 10 each

WOD 2 – In the afternoon

20 minutes urban climbing

As I warmed up for my 5/3/1 squat session I could feel my low back getting tight—residual effects from the deadlifts and good mornings earlier in the week. So instead of hammering through 5, 5, 5+ and risking something I decided to keep the load at bodyweight and do a volume day. 3 sets of 20 at 85 kg (187 lb) wasn’t difficult for me, but I definitely got something out of it. The floor presses went great as well, finishing with 245 for 7. Bodie was with me again so for our assistance exercises we went out on the driveway and did a 3 set, non-stop medball sequence of 10 chest passes and 10 overhead throws to each other. This actually got pretty tough midway through and proved to be a nice finisher before heading off to work.

In the afternoon I got myself over to a parking structure in Old Folsom that I’ve been dying to explore. It features one of the best hanging ledges I’ve ever come across—20 meters of mortared brick at about a 3 meter vertical height. Sooooo, I went over and did some scaling, a few pullups, and whatever else my imagination could muster. All in all I spent about 20 minutes playing around on the thing and was legitimately pumped up afterwards. My grip, arms, and back felt swollen and all I had been doing was messing around. This was a nice reminder of how not every workout has to be organized to be effective. Sometimes just going somewhere and allowing yourself to be inspired and loose is the best approach.

Below is a brief clip of the ledge in question. Next time I’m going to duck tape my gloves to my wrists to keep them from sliding off!!

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