Monday, September 28, 2015

Monday 28.9: Snatch, Pair wod

Monday. Emom x 10min: snatch (up to 55kg). Pair wod, 3rds of: 50 burpee, 120 du, 60 jerk (2x15kg db's).

Monday means some sort olympic lifting. Squats should also be part of this day and I like the idea big time. My lower back has been sore as hell for the past week. It doesn't bother me in real life and in most of the movements. But every time I lift something from the floor or go below parallel. That's why I'll take the squats some other day.

  • Every minute on the minute x 10min
  • 1 snatch
  • 1-3min: 50kg
  • 4-6min: 53kg
  • 7-10min: 55kg
Two things I'm concentrating nowadays every time I pick the barbell from the floor. Shins are as vertical as possible. Secondly, I'll keep my eyes pointed forward, not downwards. Actually there is a third point also. I'll focus on bringing the bar over my knees as slow as possible. It's a basic mistake of mine that I'll be too hasty with the first pull, and thus the bar tends to fly wherever it pleases.

These lifts were a bit shaky on the legs as I look at them afterwards. Could have been slower at the first pull but the starting position seems better than before. That's the takeaway from this session. That back pain disturbed me the later I went in the emom. I was supposed to go for 15 minutes of heavier snatches but that was not possible today.

Pair wod.
  • 3 rounds of:
  • 50 burpee
  • 120 double under
  • 60 shoulder-to-overhead, 2x15kg dumbbells
It was awesome to throw down together with Pauliina. This is couple's quality time at its best! =) This was "you go I go" style workout. We were working towards the same mutual goal as a pair. We did 50 burpees, alternating after every 5 reps. Double unders were done in sets of 20 reps. Got to say I'm extremely proud of how fantastic Pauliina dominates the doubles nowadays! Third element was dumbbell jerks.

Shoulders got shot in this one after all the work was done and over. Actually on the second round of s2o's made the shoulders burn big time. There was a lot of people at the gym so it was a bit difficult to find a spot where we could conquer our space for double unders but we found it. I was trying to convince Pauliina to skip the du's and sub it to something else but luckily she forced us to practice on those. Good partner drill in general this entire workout!

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