Monday follow up and a bear

Hello again!

I'm very sorry for not posting the last few days, but I've been awfully busy. For me the new turn started with a one week delay (I've been to Istanbul, remember?), which means that I've got some stuff to take care of before things will start normalizing themselves again. Also I 've got a huge workload in general and I want to get things done properly. So it might happen that I'll not be able to always update the Blog on time, even though I would like to. But the longer the wait the bigger the fun, right?

Well, as you all know I've used my vaccation as a prolonged rest time. I felt fresh and eager before I started working out on Monday, just the way it should be.

The SWOD was 5x 5 Back Squats and 5x 1 Presses. My previous best on 5x 5 for the Squats had been 140 kg for alle five sets. I thought that after all this rest, this should not be a problem at all. But while I was warming up I could already feel that this week of rest had made me stiff and inflexible (I hadn't done any stretching during the time, so really no big surprise. Stupid me...). I hoped this would go away while I was warming up, but unfortunately it didn't. I was working out with my flatmate Yeray, reintroducing him to the Squat. Yeray has been into intensive cycling when he was younger. For strength work they had him squat, so his form was allready pretty neat. I simply had to point out some points where his form lagged a little and that was all.
After warming up I put on the 140 kg for my first set. Allready the first repition felt way too heavy. I was able to squeeze out three reps before I racked the bar and stripped it down to 120 kg. I than did all five sets with the 120 kg.
The main reason for the breakdown was definitely that I couldn't get myself into position. Also my nutrition hadn't been to good (I didn't eat enough and loads of crappy but very yummie stuff in Istanbul) while I was abroad. So much for that.
I knew that the reasons for the deacrease in my wheights had been the holidays, so it didn't really bother me. The next squatting session will show if I'm right.
Afterwards I did the 5x 1 Presses. I used 75 kg for all five sets, which was ok. I think I could have gone heavier but after the Squats I wanted to take it easy.

So my SWOD looked like this:
Squat 5x 5 @ 120 kg
Press 5x 1 @   75 kg

The DWOD was similar to a workout I had done a while ago. It's a style which is reffered to as "bear-workouts". I guess the reason for this is that it gets you strong like a bear.

DWOD:
Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*This time around go as heavy as possible.
*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.


 I used my 24 kg Kettlebell which turned out to be slightly too light. But it is the heaviest one I got, so next time I might do a few rounds more in order to compensate.
I finished in 5:29 minutes and didn't drop the wheight once. Very cool!
Here is a video of me doing the DWOD (sorry for the lights blinding, I didn't realize that when I installed the camera):


Bear WOD 12.04.10 from Nico Bartke on Vimeo.



After reviewing the video I think I could've gone much faster. So maybe instead of increasing the amount of rounds I'll concentrate on that. Or I'll do both...

This was the end of Monday. I've already prepared the Tuesday post but decided to put them apart. I didn't want to create a monster that was impossible to read.

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