Sunday, January 3, 2016

Sunday 3.1: Jerk, Lunges + Push press, Cleans, Ghd's

Sunday. AM. Metcon, 4rds of: 15 s2o (45kg), 40 lunges. PM. Push press 3x6. Metcon, 5rds of: 10 hang power clean (60kg), 15 ghd.

Another outdoor workout in the morning. Then in the evening we went to the gym together with Pauliina for some quality family time. I needed to get part of that overhead strength progression in the books.

  • 4 rounds of:
  • 15 shoulder-to-overhead, 45kg
  • 40 walking lunges
Practically without any warm-up I took the barbell up and started moving. Of course shoulders felt a bit stiff in the beginning but got better after round one. Legs felt tired in the process because they never got a rest period.

Lunges naturally made my legs work and because I did s2o's as push jerks my legs were doing small "squats" all the time. It wasn't a biggie in the beginning but got spicy pretty soon. Legs felt heavier in the jerks than the shoulders. I was able to maintain a good and consistent pace throughout the workout.

  • Push press 3x6 @ 73kg
This happened hours later. After couple of days without real weights I felt like I needed to focus on the warm-up. That sealed the deal and prepared my body for the strength work nicely. These sets were kinda towards the heavier side but still they were manageable. Felt like they were right on point.

  • 5 rounds of:
  • 10 hang power clean @ 60kg
  • 15 ghd sit-ups
Just before the last set of push presses we agreed with Pauliina we're gonna leave in 15 minutes. This was a quick session in other words. At first I thought this strength piece is enough. That was the only thing in my mind when entering the gym.

Then on the other hand there was 10 minutes of spare time so I took some weight off the barbell and carried it to the weightlifting platform. After one minute of doing the last press set I began the metcon. Plan was to work until my time is up and we are ready to leave. It turned out that 5 rounds was sufficient. It took probably something like 7-8 minutes I'd say.

I actually don't have a cell phone right now which I always use as a timer so I haven't timed my metcons in the past week or so. It has been pretty awesome in a sense that it hasn't taken that much time to start the metcons. Usually I prepare myself more than lately because I want to have a good time. Now I just start working and it does not affect the pacing at all. I work as if it was a regular metcon.

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