Saturday, October 10, 2015

Saturday 10.10: Mu's, Clean, Pistol, Lunges

Saturday. Metcon, 4rds of: 4 bar mu's, 8 hang power clean (60kg), 12 pistol, 16 overhead lunges (50kg).

Today was a different kind of Saturday as we went to witness one of our friend couple's newborn getting baptized. That's why I went to Optimal Training Center only in the evening. It was a late evening session, consisting of gymnastics and barbell work. My original plan was to do back squats but my back is sore from Thursday's deadlifts so that was not an option.


  • 4 rounds of:
  • 4 bar muscle-ups
  • 8 hang power clean, 60kg
  • 12 pistol squat
  • 16 overhead walking lunge, 50kg

This was a great and tough combo. Didn't do this for time though. Bar muscle-ups went pretty well, unbroken each set. Had no issues in the sets. At the end I realized my lats were tight as hell, and started to get sore. Like I had done 120 pull-ups or something =)

Cleans were the easiest part of this one. Easiest doesn't mean they were a walk in the park. These brought breathing heavier for a while. Pistols were done with the new nano 5's. They seem to have a bit harder shoe sole than my previous nanos which makes it a bit easier to do one-legged squats. Best shoes for this movement is definitely lifting shoes, for sure.

Toughest element of this workout was overhead lunges, no doubt about it. Haven't done 50kg lunges that much while having the bar over my head so there was a lot of work. Legs, core, shoulders, stabilization. Couple of things to pay attention to. Good workout to close out Saturday!

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