Monday, January 4, 2016

Monday 4.1: Cleans, Front squat, Row, Burpees

Monday. Clean emom x 20min (up to 105kg). Front squat 10x2 @ 110kg. Metcon, 5rds of: 6 front squat (70kg), 12 burpee, 250m row.

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.

Front squats were the nastiest portion of this wod. Loved to throw down for burpees. Feels like it's been some time since doing lots of burpees. That is one heck of a movement. Thrusters and burpees are something you can throw in any workout and it's gonna be great.

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