Sunday, October 25, 2015

Sunday 25.10: Mu's, Clean, 21-15-9 + Run

Sunday. AM: Skills, muscle-ups emom x 8min. Emom x 12min: clean doubles. Metcon, 21-15-9 of: s2o (60kg), row for cal, ghd's. Time, 10.02. PM: Run 5k with vest.

This was a great session. Some skills to kick it off (okay those could have gone a bit better but I'll take it for now), then a good bunch of cleans in different styles. Finally a 10min session of barbell and bodyweight. In the evening I went for a 5k run.

  • Every minute on the minute x 8min:
  • Ring muscle-ups, doubles and singles
In my head this was planned to be an 8min emom of 2-3 reps per minute of muscle-ups. Maybe triples in the beginning and then doubles in the latter half. Something like that, not a strict plan. I took couple of videos but there were other people on the background so I didn't put that in the recap.

It was more like doubles for the first half, and singles in the latter half. Tried to do a triple in the beginning but it didn't feel that good. It's been some time since muscle-upping last time. I took slow-mo analysis and it looks like I was rushing it a bit. Legs bent too easily when pulling up. And hips didn't take a violent extension so there was an obvious reason why it felt heavier than it used to be. But the take away was to be happy of performing mu's after a longer break.

  • Every minute on the minute x 12min:
  • Odd min, power clean + squat clean
  • Even min, 2 x hang squat clean
  • 1-4min: 80kg
  • 5-8min: 85kg
  • 9-12min: 90kg
This is something I've been looking for! Cleans. There is a loving relationship with cleans and me. I could clean all day, every day. When pulling from the ground it still felt tight in right hamstring so I tried to be careful in those. Hang cleans didn't have any issues.

Weights started at 80kg, then 5 more kilos after every 4 minutes. That means there was three different loads during those 12 minutes. Not super heavy but for today there were great. Once I get my shit together I'll go heavier. Today I felt like my technique was pretty good, and the reps looked pretty much alike. There are some instant replays included in the video below to see there's plenty of shoulder shrug and patience in bringing the barbell to hips.

Metcon. Time, 10.02
  • 21-15-9 of:
  • Shoulder-to-overhead, 60kg
  • Row for calories
  • Ghd sit-ups
Had the same feeling for a while as yesterday. Why would I do a workout with this many jerks in a row. Then again, I thought that might be a fun variance. That's the reason this ended up in my notes anyway. Usually there's just a couple of reps unbroken in a conditioning piece but completing 21 reps in a row is another story.

If it was just for the 21 reps I might have it in me to push through unbroken. But in a workout like this, it would have been absurd for me to do it. Or would it? Don't know but I thought this was a better strategy. It might have been a good idea to just push it and thinking about a happy place at the same time.

Anyway, the first round was 13-4-4, second one 10-5, and the last one was unbroken for 9 repetitions. Rowing and ghd's were unbroken. There was a lot of walking around the gym during the transitions. Had it been less people I would have moved the rower close to the weightlifting platform. Ghd's were originally box jumps but those boxes had mysteriously disappeared during the weekend. Hopefully they make a comeback soon =)


  • Run 5km with a weight vest
My plan was to just get outdoors and catch some fresh air but it somehow twisted into a 5 kilometer run with a 9kg vest. It was surprisingly fun to run. That's usually not my forte but this time it felt smooth and effortless. Kind of awkward that when I put some weight on, it feels lighter =) Anyway, this was more like a recovery run. It was a 10km/h pace for 5k.

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