When you have training partner like Jasper at the gym, the session is destined to be a good one. It took me a good 2 hours at the box as I was in no rush at all. It was a lot of cleans this time. First power cleans building up to a heavy single. Then complex work, and finally a metcon with Jasper. Good times!
Jasper dominating the bell
- Power clean (2x70, 2x80, 2x85, 1x90, 1x95, 1x100kg, failed at 105kg)
- Every minute on the minute x 10 min
- Odd min, hang power clean + power clean
- Even min, hang squat clean + squat clean
- 1-4min: 70kg
- 5-8min: 75kg
- 9-10min: 80kg
- Every minute on the minute x 10min
- Hang squat clean + squat clean @ 90kg
Very good complex. The weight was such that it made me sweat a lot but the bar came up and down smoothly. I felt only happiness when cleaning the barbell =) There was a lot of cleans taking place today. First power cleans for a heavy single, then 20 minutes of complex work. I hope I had the same skills for snatch as I have for cleans.
Don't get me wrong. I don't mean to say these are the most beautiful lifts in the world but I've been able to build them up so that they are consistent and I always know that lifts close to my 1RM are coming up any day. Situation is a whole lot different with snatches.
You never know how those look in my case =) It's a mystery, and the bar path tends to vary too much. Technique and mobility are much further away from being right on the spot. Of course that would improve just by concentrating more on those lifts.
- Front squat 5x1 (120, 122, 125, 125, 125kg)
Not planned, just wanted to hit couple of heavier singles. Took triples at 90, 100, 110kg before hitting these singles. They were okay, you'll see the last one on the video below. It was good to have heavier lifts in the books.
Front squat 125kg
Metcon. Time, 12.40
- 6 rounds of:
- 250m row
- 7 handstand push-up
- 14 medball slam
We had two concept2's at the gym but my rower's monitor was black so I timed the first round from Jasper's monitor, and then decided to row for 50 seconds which was pretty close to 250m. Had the damper setting at 10, and gave it a good rage when pulling the strokes.
Hspu's were fine. I thought of having 10 reps per round, and that might have been a good idea. Went unbroken easily on these. On the other hand, would 10 reps have been too much in order to finish them ub each round. Don't know. These felt great anyway.
Medball slams are under appreciated. We've done them before with Jasper and they have proved out as a great element for heavy breathing. The balls are light (6/9kg) but they work well for their purpose. Total of 14 slams after hspu's were a good way to keep the heart rate up. All three elements were great for good intensity. No reason to slow down. Just keep moving. We recovered quickly after this one. Felt great!