Wednesday, November 4, 2015

Wednesday 4.11: Snatch, Squat, Longer metcon

Wednesday. Oly, 10 sets of: snatch high pull + snatch @ 55kg. Strength, pause back squat 6x3 @ 120kg. Metcon, 4rds of: 10 power clean (80kg), 15 burpee, 20 ghd, 25 box. Time, 20.33.

It's my birthday so I found a good way to celebrate it after work: crossfit! =) That's a lot of quality time for sure. Olympic lifts, lower body strength and a bad ass metcon. That took my breath away, literally. Loved every second of today's session.

  • 10 sets of: snatch high pull + snatch @ 55kg
  • Both from hang position
This was a new way to work on snatches. And I enjoyed it. Definitely have to take this type of snatch training more often. Big problem for me is the bar is traveling too far away from my body. By doing high pulls it's easy to keep the bar close. And by teaching the body to keep it close, it is also easier to keep it closer on the actual snatch too.

Yes, there were some reps where I caught the bar in front and had to walk a step forward to catch the bar overhead. Still, I consider this practice worth keeping in the repertoire.

Snatch recap

  • Pause back squat 6x3
Got this idea couple of days ago from somewhere. Since then, it's been tickling me from time to time that I'm gonna hit it someday. I had no idea about the weights I'm able to move but I still decided to go for 120kg for triples. They were actually perfect for weights. First rep was easy, second one needed much more work, and the third one was a good grind!

Squat recap

Metcon. Time, 20.33
  • 4 rounds of:
  • 10 power clean, 80kg
  • 15 burpee
  • 20 ghd sit-up
  • 25 box jumps
This was originally 20min amrap but I decided to finish the last round which brought it half a minute overtime of the time frame. I wanted it to be long and mental. Power cleans were semi heavy. During the workout they naturally turned a lot heavier. These were singles from the very first rep. I understood this is not where time will be saved if I hurried through the first round.

Next movement burpees. Just pace them through. Keep moving. As I've said before, there is no actual need to stop on the burpees. It is an easy movement. You just throw yourself down on the floor, hit chest on the ground, and come up. Pace yourself and keep the rhythm on. Think about the breathing while your doing it to make it easier.

Ghd's, my core seems to be strong. I've realized it during these 3 years of crossfit. Maybe that's because of my earlier career as a goalkeeper in floorball. Stronger core means faster moves on the goal as you need to move quickly sideways. These were also unbroken. I got a good hint from Lauri to engage my hips more when coming up. Currently I'm doing the work mostly with the core.

On the box jumps I decided to walk back from the ghd's and start jumping. This was also the element where I need to control my breath strongly because otherwise I would have gassed even more. This was a very good conditioning piece to crown the training session.

Below are some parts of the metcon in the form of a video. Cleans, burpees and box jumps.


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