This was a difficult day as Finland was playing ice hockey against Sweden in the U20 Championship tournament at the same time as I was supposed to go for a workout session. Luckily they had a television at the gym so I could sneak to get a peek every now and then between pieces. Good bunch of work got done today.
- Every minute on the minute: cleans
- 1-3min: 3 x 80kg
- 4-6min: 2 x 85kg
- 7-9min: 1 x 90kg
- 10-12min: 1 x 95kg
- 13-15min: 1 x 100kg
- 16-20min: 1 x 105kg
It's been freezing the past couple of days in Finland. It was -15 degrees in the morning. It's like you freeze up in seconds when walking outside. It was also cold at the gym and I never got properly warmed up until the metcon was in turn. Usually couple of squat cleans make some magic but today I felt okay on the cleans but stiff in the front squats.
This was emom work, going up 5kg after every 3 minutes. Triples and doubles in the beginning, then singles from 90kg's on. In the end it was supposed to end at 18 minutes but I completed some extra reps at 105kg. Felt pretty good on the cleans. But I still felt like my legs were not fully opened up at any point. The squats felt heavier than normally.
Cleans and squats
- Front squat 10x2 @ 110kg
That's the reason I had to keep the squats also lighter than I thought. These looked a lot smoother than they felt. No doubt of hitting the weights but my hips simply didn't cooperate on these. They felt cold all the way.
- 5 rounds of:
- 6 front squats @ 70kg
- 12 burpees
- 250m row
Plan was to get those legs and hips loosen up by all means necessary =) Finally they started to feel better on the metcon. By going for lots of semi-heavy metcon weights on the front squats sealed the deal. The combination of this triplet was good. I was able to maintain a steady pace. That pleased me a lot. Strategy was to walk from the rower and start squatting right away.