Tuesday, November 17, 2015

Tuesday 17.11: Press, 32min emom, Row

Tuesday. Emom x 10min: 3 push press behind the neck (70-80kg). Emom x 32min: 1st 10 hspu, 2nd 15 kb swing (28kg), 3rd 15 push-up, 4th 10 db snatch (25kg). Cashout, 2k row.

Getting back in the groove. Hands are getting better and I can't use them as excuses anymore. No but for real, it made good to get some rest from gripping the barbell. Still had to use gloves to protect the palms but it didn't bother at all. Strength and long emom were on the agenda.

  • Every minute on the minute x 10 minutes
  • 3 push press behind the neck
  • 1-2min: 70kg
  • 3-4min: 73kg
  • 5-6min: 75kg
  • 7-8min: 78kg
  • 9-10min: 80kg
Had two options. Either jerking from front rack or pressing from back rack position. I took couple of reps from front rack but my collar bone was a little sensitive still so it turned out to be back rack action, and push presses to be precise.

Doing these weights as push jerks from front would have felt heavier. Haven't done much work from behind the neck. That's why I wasn't sure how to play with the weights. These were something I finished very well. Could have gone heavier. My grip width was similar as in snatch. That means a lot wider than regular presses / jerks. It's stable and solid when going wider with the grip.

  • Every minute on the minute x 32 minutes
  • 1st min: 10 handstand push-ups
  • 2nd min: 15 kettlebell swing, 28kg
  • 3rd min: 15 push-ups
  • 4th min: 10 dumbbell snatch, 25kg (5 right / 5 left hand)
Plan was to go for a long metcon. And actually the entire workout was written beforehand. I just realized before starting it that it's gonna put shoulders burn. That was my prediction. Yes, it started to get there but also my legs were almost cramping in the end. Kind of strangely it was because of handstand push-ups =)

I got them unbroken for all but the last round. 8th round was 7-2-1 reps. Those were the most challenging as a single movement. But mostly it was the overall worn out feeling that usually comes in these longer emoms. They look easier on paper but at some point it starts to get under your skin. It's kind of funny that you're really really happy it's finally over even though you would be able to still continue if some pointed a gun in your head.

Kb swings naturally unbroken, push-ups too. Snatches were 5 for right hand, then 5 for left hand. Until mid way or a bit pas that moment I thought about changing the dumbbell to 30kg version but towards the end I pushed that though aside.

  • 2k row
This was easy pace rowing, +2:00 pace which means to say it was definitely for recovery purposes. My quads felt tight after the long emom so this felt like a good way to flush legs.

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