Tuesday 30.10: Clean and jerk, metcon

Tuesday. Clean & jerk 3-3-3-2-1 (max 70kg). Metcon 4 rounds of db thrusters, hspu and lunges.

This day was somewhat easier one. I took some sets of clean & jerk, ending up to 70kg. Training also included a metcon with dumbbell thrusters, handstand push-ups and lunges with a bar at my back. Toni was at the gym with me, he went for cleans, bench press and similar kind of workout as I did. This evening is free of training so tomorrow morning we are prepped up for going after something awkward with Toni. Stay tuned!

Dumbbell thrusters

Strength. Clean & jerk 3-3-3-2-1 (50, 60, 65, 70, 70kg). On the last round I took 3 cleans, only 1 jerk. My cleans were power cleans. However, with 50kg I took squat cleans to remind myself who they should go. So this workout was to combine clean and push press to reach "clean & jerk". I took 70kg C&Js up 2 times on the fourth round and once in the last round. In the last round I anyway took 3x70kg cleans and only one jerk. I just realized when writing this that 70kg was my clean PR from 10 days ago, and push press PR from 3 days ago. I thought my morning training wasn't such a success I wanted but now I actually feel pretty good! Still, it takes time to go for Grace (30 x clean & jerk) with the rx'd weights (60kg). It might take a while. I enjoyed that workout a lot when I did it with 50kg last time. However, next time I think I'll go for the original weights.

Metcon. Dumbbell thrusters, handstand push-ups, lunges. I didn't time this one.

• 4 rounds of:
• 10 db thrusters (12.5kg dumbbells)
• 5 hspu
• 20 lunges (with 20kg bar)

I did it with normal speed, no extra breaks in between. I just didn't have the clock running. I felt this one in my hamstrings when doing thrusters in the deepest position. And handstand push-ups are always tough. I used a foam roll where I landed my head with the HSPUs. All sets went unbroken except the last rep of handstand push-ups, last rep! Damned, it was a half of a rep, I didn't want to count that so I did one proper one. I totally enjoy push-ups when inverted, must keep on enhancing in them. Then Diane (21-15-9, deadlift & hspu) would also be possible. And I definitely need to get rid of that foam roll, just bang my head to the floor :) Thrusters and lunges were not that bad, my legs felt it but in reality they were not bad. I should have done this in amrap-mode, more rounds or then just simply more reps. Good movements though!

Toni's workouts. Clean 3-3-3-3-2 (50, 60, 65, 70, 75kg). Bench press 3-3-3-F-3 (60, 70, 80, 85, 80kg). Metcon, 12min amrap. 6 rounds, 4 lunges. Total of 202 reps.

• 12min amrap of:
• 12 lunges (10kg dumbbells)
• 9 db thrusters (10kg dumbbells)
• 12 sit-ups

Toni, how was it, here is the last round of your amrap. First round it took about 1:30, then the following rounds were about 2 minutes. It was solid effort and you managed to keep the pace steady. What do you think of your strength training in the morning?