Wednesday, June 17, 2015

Wednesday 17.6: Ohs, Snatch pulls, Pull-ups, Du's

Wednesday. Ohs triples (up to 75kg). Snatch pulls 3x5 (up to 100kg). Metcon, 5rds of: 10 ohs (40kg), 15 pull-ups, 30 du's. Time, 12.22. Accessory, 3rds of: 500m row, 20 ghd.

Long session at the gym. Good warm-up, no rush. Got my hips and shoulders ready for some action. It was overhead work pretty much today, assistance stuff for snatch. Metcon consisted of ohs and pull-ups, which are poison to me as a combination. Finished the session with some light work.

  • Complex, 1 snatch balance + 3 ohs (40, 50, 60, 65, 70kg)
  • Overhead squat 3x75kg
This was basically overhead squat triples but I started almost every set with a snatch balance. Only the last set was a pure ohs triple without the snatch balance. Just pushed the barbell to straight arms before squatting. In Denmark I didn't finish the 75kg triple and it got me thinking there's a possibility I have never got a3 reps at this weight. Don't know, it is possible but I just don't remember it. That was enough for the day on this movement for me. Felt pretty good on the overhead squats this time!


  • Snatch pulls 3x5 (90, 100, 100kg)
This is something I've found very useful. It teaches me lots of patience for snatch. And the bar path looks to be much better, way more correct than before. That makes me smile big time. Plus it's great to get some pulls done as deadlift has been out of question for about 3 weeks now. I told you some time ago there is some weird pain in my left ribcage when pulling heavy loads from the floor or alternatively when sneezing / coughing.

Everything else is okay, no pain at all. But on these occasions there is an internal pressure which I do not like. These 100kg pulls are so light that it doesn't matter. But for snatch grip pulls it is quite a load. I'll have these in my repertoire in the near future just to teach my body. Weight was good.

Metcon. Time, 12.22
  • 5 rounds of:
  • 10 overhead squat, 40kg
  • 15 pull-ups
  • 30 double unders
Huh, it was known already beforehand that ohs and pull-ups are a difficult combo for me. That means to say it is useful to practice that. Ohs was unbroken each round, pull-ups were so for 2 rounds. The following were 8-4-3 for each of the remaining 3 rounds. Double's had trips in 2/5 sets. Three sets were good. This one made me breath hard for sure, and muscles got tired during the course of the workout.

  • 3 rounds of:
  • 500m easy row
  • 20 ghd sit-ups
After writing down what work I had been doing I sat on the rower to get my thoughts together, and did a little cash out in the end. Rowed with easy pace for 1.5km, it was somewhere between 1.50-1.55 per 500 meters. Ghd's were there just to get some core work done in the process.

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