PM @ OP Center: Power clean emom x 11 (PR 103kg). Metcon, 12min amrap of: 4 bar mu, 8 hspu, 12 pistol. Result, 127 reps. Cashout, 60 GHD sit-ups. Skills, handstand.
What a day! In the morning we went to our wedding place to arrange some things concerning the big day. Afterwards I dropped my lady to work and my responsibility was to go to work in a bit different style. Today it was Eltsu cave where I got my daily doze of crossfit in. After food and nap it was time to hit it again, this time in a totally new place, Optimal Training Center.
- Complex of: 1 push press, 1 push jerk, 1 split jerk (60, 70, 70, 70, 70, 70, 80, 80kg)
- Pause jerk 3x80, 3x85, 1x90, 1x90kg
This was a bummer my mood dropped for a second. No stretching would help and I couldn't figure out what to do. Then somehow it occurred to my mind that I could take a wider grip on the barbell. That's because there are no issues when I do snatch grip presses or jerks. Let's give it a shot. And it helped immediately! Couldn't be happier about this. I was a little careful on the jerks but it sure felt great to put weight overhead!
After finishing the complex sets I decided to work on my jerk. Let's do it with a pause on the dip phase. Get your breath, dip down, halt there for a moment, then extend the hips and jerk it to the sky. These were amazing. Why have I not done these before. I believe these will bring awareness to the movement very well.
Recap of overhead strength
- Front squat, 3 x 60, 90, 100kg
- Every minute on the minute
- 1-3min: 3 x 100kg
- 4-6min: 2 x 110kg
- 7min: 1 x 120kg
- 8min: 1 x 125kg
- 9min: 1 x 130kg
- 10min: 1 x 135kg
- 11min: 1 x 140kg failed
After 6 minutes it was supposed to be singles and 120kg was light so I added 5kg after each minute. Ended up hitting 135kg and I', telling you it wasn't that bad. Yes, I Had to push it but it was manageable. The easiest one I've had this far. It was probably the third time I've got it ever. After that one I put something like 160-170kg on the bar, took it on my front rack, stepped back, held it for couple of seconds and put it back on the rack. Actually I had troubles re-racking the bar for some reason so I had it for quite a while =)
The strategy for this one was to fake my body to first give a huge load, then drop it back to 140kg and nail it. I believe this was a good strategy as the bar felt comfortable after that monster load. Still, I couldn't finish this one. It's almost there though. I'm taking it one day.
Attempt at 140kg
Metcon. Time, 13.20
- 5 rounds of:
- 250m run
- 10 overhead walking lunges, 40kg
- 50 double unders
This was exactly what I wanted as I was writing the metcon. Running was steady pace. Oh lunges unbroken. Got to shoulders and breathing. Double unders are okay but putting a lot of them in a workout in a row makes it a bit miserable. They burn my shoulders a lot. I've done 100 reps sometime unbroken so I got them but 50 reps in a workout will probably force me to break them down somehow. This time I did them in either 25-25 or 20-15-15 reps. I think there was one trip but other than that it was intentional.
- Every minute on the minute x 11 minutes
- Power cleans
- 1-3min: 3 x 80kg
- 4-6min: 2 x 85kg
- 7-8min: 1 x 90kg
- 9min: 1 x 95kg
- 10min: 1 x 100kg
- 11min: 1 x 103kg (PR)
Wanted to get my hands on this Rogue bar right away. Power cleans in the same way as front squats in the morning. I saw mr. Froning do this kind of workout and got inspired by it right away. These cleans felt super good, and it felt from the very beginning it's gonna be a great day of cleaning. Ended up getting a personal record. Getting bigger numbers for power clean must mean things are looking better for squat cleans too.I've improved about 10kg of my power clean lately. I'll take it.
Emom power cleans
Metcon. Result, 127 reps (5 rounds + 3 hspu)
- 12min amrap of:
- 4 bar muscle-ups
- 8 handstand push-ups
- 12 pistol squats
Didn't warm up for pistol squats. Just took one rep with both leg before the workout to check it how it's done. I figured my legs were already waiting for some action. And they worked well. These were surprisingly comfortable. I liked how they wore me down in the course of the workout but still I was able to keep moving on them. My breaks took place between pistols and bar mu's. I wanted to get those mu's unbroken so I had to chill instead of jumping right back on the pull-up bar.
- 60 GHD sit-ups
Just wanted to play around and take advantage of the great area of grass to go inverted. Liked it a lot. That grass area is perfect for handstand walk as well as sled push and farmer's carry. There were some people doing their thing so the latter ones were out of question. Great day of training for sure. Loved every second of it!!!