Sunday, November 22, 2015

Sunday 22.11: Mu's, Jerk, Snatch, Fran

Sunday. Intervals, 3 rds of: muscle-ups and push jerks. Emom x 10min: 3 power snatch @ 50kg. Fran, 21-15-9 of: thruster (43kg), pull-ups. Not for time.

What a great session. Loved this work being put in today. Okay, I felt somewhat tired in the morning from upper body but it woke up finally. It was great to get some muscle-ups done after hands being ripped for a while. Today it didn't bother any more. Then snatches and Fran with easier pace.

  • 3 rounds of muscle-ups and push jerks @ 60kg
  • 1st round: 3 mu's + 6 jerks
  • 2nd round: 2 mu's + 6 jerks
  • 3rd round: 3 mu's + 10 jerks
  • 2min rest between sets
Awesome to combine these two movements. I've been a bit hesitant to mix muscle-ups with other elements because those aren't too strong in my case. I once did mu's and rowing intervals as a couple and I remember being entirely worn out after couple of sets. Getting tired doesn't matter at all, that's the entire purpose. But the thing is I still don't know how my body reacts to this kind of intervals including muscle-ups, and once they are gone, they really are gone. I can't recover that fast from those. So it's always like I have to play it safe with ring mu's.

Today I thought about doing a triple on the rings, then hitting 6 jerks with a barbell. This was the case on the first set. On the second one I missed the third rep but decided it's more advantageous to move on rather than try for another single on the rings. On the jerks I got the same amount of reps completed.

On the last round I got that much needed triple done and it felt good. That left me with a good feeling, and I decided not to be grumpy about the missed muscle-up on the second set. Still, the bar was not that heavy after all so I did a total of 10 jerks on the last set. Didn't wanna get ripped hands again so this was enough for this portion of the workout.

Sunday recap

  • Every minute on the minute x 10 minutes
  • 3 power snatch @ 50kg
I've done more squat snatches, singles and doubles lately. I took couple of singles up to 60kg prior to this one to get used to heavier snatches. These triples felt heavy in the beginning. Probably because I haven't used to do power snatches. Those got better through every round. At some point I thought about adding weight on the bar. Then again, I stayed at 50kg and tried to focus on bringing the bar up as high as possible before the last pull. Working on positions.

This is world record lift, over 3 x bodyweight…

Fran. Not for time but "for quality". Compare to 22.11.2014
  • 21-15-9 of:
  • Thrusters, 43kg
  • Pull-ups
For the third piece of conditioning I only had notes for thrusters and pull-ups. Got to say my shoulders were burned at this point. Never at any point was I shooting for a record breaking effort on this benchmark workout. Instead, I took my time with the transitions and the only goal was to go unbroken, and get a good heavy breathing going on. Goal achieved.

Shoulders were shot already after the first set of thrusters. That kind of set the tone of the workout. Usually the second round - round of 15's - is the nastiest, and takes the most out of a human being physically and mentally. This time I was saved of the long burn which is classic stuff after Fran. Those breaks between movements made the difference. But Fran is always Fran. Nasty lady to say the least. I just realized it's been exactly a year from doing Fran for the last time =)

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