Monday, May 11, 2015

Monday 11.5: Hspu emom, Ohs, Press, Randy

Monday. Gymnastics, emom x 6min: 8 hspu. Ohs 3x10 (max 50kg). Snatch grip push press 5x5 (max 80kg). Hero workout Randy. Time, 6.08

Today Finland played ice hockey in the world championships so we had to rush home after work to see the full game. Luckily we won in the penalty shots finally! After the game I drove to the gym late in the evening and got a good piece of work done. Still a bit lighter work but the workout in the end was a real deal.

  • Every minute on the minute x 6min
  • 8 handstand push-ups
These workout sessions are still focusing more on upper body. Hspu's are always a good choice. And what is a better way to do it than emom workouts. Those demand a lot from muscle endurance. This was a short one but I got a good doze of hspu's done in rather short time, total to 48 reps. Didn't do much warm-up, just basically threw myself upside down and started ripping hspu's. Last sets were more demanding naturally, and I had to break them a little.


  • Overhead squats 3x10 reps (40, 50, 50kg)
I figured my legs can already take some hit and overhead squats are a lighter way to test them out. It wasn't yet time to front / back squat but ohs was fine. Sets were longer and lighter. Just wanted to get a feel on the barbell again.

I'm wondering if it's ankle mobility or what but my form is leaning quite a lot forward and I'd like to see myself more on my heels. This transfers directly to squat snatch and the issue there is that if I miss a lift it's because the bar stays too much in front. got to work on my ankles. I'll start sitting on them in the evenings. Hopefully that will help.

  • Snatch grip push press 5x5 (50, 60, 70, 75, 80kg)
This was great. Another movement that will strengthen the overhead position and will most probably transfer directly to full snatch. Having confidence holding a heavy weight overhead makes it easier to sit in the bottom position with the same load overhead.

I took 5's and basically built up to a heavy 5-rep set. I had not planned on doing these but this was the part that felt very good. There is a rumor we're gonna have blocks at the gym once the handyman finds time to build them. I'm definitely going to take advantage of them on heavy singles and doubles for overhead strength. It's good to have the chance to drop the weights on the blocks. Okay, this builds confidence too when you have to drop them in your back but it's more safe to drop them on the blocks.

California Strength's training

Randy. Time, 6.08
  • 75 power snatch, 35kg
Yeah, sounds easy. Light weight for couple of reps, no biggie. Hmm, let me think again… It wasn't that easy for sure! I feel like an amateur doing this in 10's and 5's, especially after seeing Jason Khalipa rip this through unbroken haha =) The big boys are on a bit different level. Regionals athletes are probably gonna crush this in about 3 minutes which is only half of my time.

First two sets were 10's, and the rest of them were 5's. I could not imagine how this should be done because I haven't done 35kg snatches that much, and especially not for this many reps. There is one Open workout where you mix 35kg power snatches and doubles unders. That was the reference point how I could think of this beforehand.

I decided to go by feeling anyway. I figured there's no point in gassing out in the beginning and then suffer for the rest of the workout. Snatch is obviously one of my weaknesses and it was exposed in this workout. Efficiency is not the best but I got the work done decently. This was a very good metcon, no doubt!

No comments:

Post a Comment