Saturday, April 11, 2015

Saturday 11.4: Pause Ohs, Snatch, Ghd, Handstand walk

Saturday. Ohs with a pause, doubles up to 70kg. Workout, 6rds for quality: 6 hang squat snatch (40kg), 15 ghd sit-ups, 5m unbroken handstand walk.

We spent almost the entire day in Helsinki. It was time to find proper clothing for our wedding for me, and some other stuff needed to be arranged too. Got to spend it with my baby and her parents so that's pretty much everything I want =) There was time to hit the gym in the early morning still.

  • Overhead squat with a 5 second pause
  • Doubles @ 40, 50, 60, 65, 70kg
These were not heavy reps for a reason. Goal was to find that good deep position at the bottom of the hole on snatch. I took the bar from the ground so there was one clean and jerk done before getting the barbell overhead. The weights were pretty light for c&j so it was no biggie to drop the bar on my back.

This was a good drill for snatch / overhead squat. Getting comfortable win the hole. I had to look for the perfect position for a while down there. It was a good choice to hold the position for 5 seconds before coming back up. The loads were not insurmountable. Felt good with them all the time.


  • 6 rounds not for time of:
  • 6 hang squat snatch, 40kg
  • 15 ghd sit-ups
  • 6 meters unbroken handstand walk
Saturday's are in principle dedicated for longer workouts with modest intensity. Honing on skills or long emoms. Something out of ordinary without a fast pace or heavy strength work. This is the plan but of course changes will take place. Today's workout was not for time but exactly a moderate heart beat action fro the beginning to the end.

I wanted to put some elements here that I consider more like skills based movements. There's a lot to be done on my snatch technique so it got a place on this workout easily. I got those from hang position intentionally as it's easier for me to keep the bar closer to body from that position compared to floor position.

Core work is always a good choice and these ghd sit-ups are new thing to me so there's still some sort of novelty included. It may also do good to my back's elasticity. At least it feels it kind of improves the mobility on my back.

Handstand has never been part of any workout I've done. Never ever. Those times that I've practiced handstand it's been a skills session entirely. Just focusing on handstand. This was a fresh breeze to combine this skill with other basic crossfit movements. I marked a 6 meter distance on the grass and goal was to cross that line without any misses. I'm very satisfied over completing each set without tripping over. Great session, mission accomplished.

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