Tuesday, July 28, 2015

Tuesday 28.7: Snatch emom, Mu's, Clean, Du's, Ghd

Tuesday. Snatch emom x 10min: snatch + hang snatch (40kg). Metcon, 10 mu's, then 5rds of: 7 hang power clean (60kg), 30 du's, 12 ghd. Time, 13.34.

I was in no rush at all this Tuesday but on the other hand my posterior chain was a bit cranked up from yesterday's session so this was not the toughest one. Metcon was good, snatches were light.

  • Every minute on the minute x 10 minutes
  • 1 snatch + 1 hang snatch @ 40kg
There was simply no way of building up to heavier sets. I played around with this weight for some time. Even though I warmed up for quite some time it didn't let me go heavy. I had emom work in my mind anyway, had just thought about putting something between 50 and 60 kilos on the bar.

Metcon. Time, 13.34
  • 10 ring muscle-ups, then 5 rounds of:
  • 7 hang power clean, 60kg
  • 30 double under
  • 12 ghd sit-ups
This was a good metcon. Muscle-ups took an eternity because I took them mostly in singles. First was a double, then maybe another double and the rest were definitely singles. No misses, not even close but somehow the pulling power wasn't explosive so I did only singles.

After 10 reps had been completed, it was time to hit the 5-rounder. Went unbroken each round on every element of the workout. Cleans were obviously the strength-element in this one, double unders the cardio and skills piece, and ghd's were putting core to test. There was distances between the stations so once I got to any of the station, I started working right away.

The walk was the recovery in this one. I'm especially happy about the double unders. I've had some issues on couple of sessions because those haven't been visible that much in my sessions in the past months. Today those felt very good all the way.

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