Monday, January 18, 2016

Monday 18.1: Cleans, Squats, Burpees, Accessories

Monday. Emom x 10min. Odd, 3 power clean. Even, 3 hang squat clean. Front squat 3x5. Metcon, 5rds of: 7 back squat (70kg), 12 burpee. Time, 6.00. Accessory, 3rds of: 10 reverse lunges, 10 reverse hypers.

Efficient but a rather lengthy session. Oly lifts, squats, metcon and some accessories. Everything I'd like to squeeze in one session of crossfit. Still, it got fit in one hour.

Reverse hypers

  • Every minute on the minute x 10 minutes
  • Odd min, 3 power clean
  • Even min, 3 hang squat clean
  • Sets at 80, 85, 85, 90, 90kg
Started quite soon after entering the gym. Original goal was to go at 90kg all the way but I took the first as "warm-ups". I really didn't take that much preparation before these lifts. These went pretty well. I'm happy that those 90kg power cleans were unbroken without dropping the bar between reps. That was kind of a mystery how it would turn out to be.

  • Front squat 3x5 (110, 115, 120kg)
This felt heavier right after the cleans. Especially now as I try to do the pieces with less rest time in between. I actually wasn't able to get the last rep on the set of 120kg done. That was a bummer but I decided to forget it and move on.

Metcon. Time 6.00
  • 5 rounds of:
  • 7 back squats @ 70kg
  • 12 burpees
Huh, this was a quick and intense one. Burpees are the real deal in here. Okay, also squats are challenging as the entire body is pumped up from the burpees. The last 2 reps on squats burned my hamstrings nicely but the thing was absolutely the burpees. I'm happy on the way I was able to keep moving.


  • 3 rounds of:
  • 10 reverse lunges (60, 70, 80kg)
  • 10 reverse hypers (0, 20, 30kg)

The purpose was just to get more strength stuff done. Lunges are perfect for that. I have never gone this heavy on these. Mostly something like 50-60 kilos. Right after every round of lunges I went to do reverse hypers which is a killer movement for hamstrings and butt cheeks, the entire posterior chain to be correct. Started with that empty machine and added some weight on the following sets. This is rather new stuff for me.

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