Wednesday, August 26, 2015

Wednesday 26.8: Snatch, Clean, Squat, Hspu

Wednesday. Hang snatch 7x3 @ 40kg. Emom x 10min: 1 hang squat snatch (50kg). Metcon, 13min amrap of, 2-4-6-8… of: hang power clean (60kg), front squat (60kg), hspu. Result, 146 reps.

I went to work at noon so I had a good two hours of training time ahead of me early in the morning. Got to say mornings are not my favorite time for real. Nothing was sore, felt good all the way but somehow I felt much more stiff and fatigue than normally. Especially weights were heavier than normally.


  • Hang snatch 7x3 @ 40kg
That was also the reason why I just couldn't put more weight on the bar. Felt a bit off with even this one =) It took a lot of time to get at least somewhat comfortable with the barbell. As you can see from the video below it wasn't very smooth. It was also difficult to get below parallel. I've noticed that when I widen my feet on the land, my hips can't get low enough. But those legs go wide naturally so I'll try to keep them closer together, with about the same width as in the clean. All my squats (front, back and overhead) have a narrow stance so that's what I'm targeting on this one too.



  • Every minute on the minute x 10 minutes
  • 1 hang snatch (3x45, 7x50kg)
After throwing that barbell in the air for some time I eventually started feeling better with it. I'm not saying it looked any better but it got lighter in the course of action. That encouraged me to throw in another snatch workout. Emom style singles from hang position. Purpose was to go squat snatch but that didn't actualize in the way I was looking for. But there were decent ones too. Got to just keep on snatching more!

First part of the metcon

Metcon. Result, 146 reps (6 front squat on the round of 14's)

  • 13min amrap, 2-4-6-8… of:
  • Hang power clean, 60kg
  • Front squat, 60kg
  • Handstand push-up
This was one qualification event in a Finnish throwdown called Karjalan Kovin, one of the biggest competitions in Finland. It caught my eye when I first saw that one so today it finally ended up on my program. 13 minutes of bar work and hspu's. Idea was to start with 2 reps of each, then 4, then 6, always adding 2 more reps after each round, until the time cap gets you.

Hard to say which element was the toughest, each had their thing in the mix. I broke the cleans the most. Rounds of 2-4-6 were unbroken and combined immediately with the squats. Round of 8's was basically also unbroken. I did 7 reps, and put the bar down because I wanted to recover for the squats. Round of 10's started to beat me up good time. It was 6-3 before the final single and front squats. 12's was 6-5, and then the last power clean before hitting the squats.

Second part of the metcon

Squats really burned my legs. That was no surprise. It was pretty obvious it's gonna hurt a lot. 60kg barbell is going to feel a lot more at certain point. They also brought flames on my lower back. That was probably the most painful thing in this one, and prevented me to drop ass to grass. I went unbroken with the squats up to the round of 10's. At 12's I did 8-4, and then moved on to the hspu's. They were 8-1-1-2. I lost some balance there so it cut to smaller pieces in the end. Other than that they rolled well and were probably the "easiest" part of this. Very good and holistic workout! And tough.

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