Friday, February 19, 2016

Friday 19.2: Cleans, Squats, 12min amrap

Friday. Emom x 10: hang clean + clean (up to 100kg). Emom x 10: front squat @ 120kg. Metcon, 12min amrap of: 7 front squat (60kg), 15 pull-ups, 15 ghd. Result, 192 reps.

Thursday was a rest day. I'm pretty pleased that I've kept my head with the weekly rest days. Okay those probably wouldn't happen without my better half's guiding. I love to train and it gives me big mental satisfaction. Still, this rest day thing is a new thing for me. Hopefully it results in good things in the long run.

  • Every minute on the minute x 10min
  • Hang clean + full clean (80, 85, 85, 90, 90, 90, 90, 95, 100, 100kg)
The idea was to drop after each rep and build up to rather heavy set. Back has felt a little tight in the past days / weeks which prevented me going heavier but still these were pretty good loads, especially for hang cleans. Took pretty short warm-up before jumping on to this. Maybe that affected my posterior chain not being totally ready for this.

Haven't done 3-digit cleans lately so this was a good emom. For some reason cleans are something I really love. I'll take this session with pleasure.

  • Every minute on the minute x 10min
  • 1 front squat @ 120kg
Front squats seem to accompany squat cleans very well afterwards. Legs are already prepped up so it's just up to putting the plates on and moving up and down. The bar felt a bit towards heavy today. I'd think after a rest day legs would be pumped up and ready to go. Yes, on the cleans they felt fresh but maybe it was the back that made it tougher because legs were good all the way now as I think about it.

Metcon. Result, 192 reps (5 rounds + 7 squat)
  • 12min amrap of:
  • 7 front squat @ 60kg
  • 15 pull-ups
  • 15 ghd sit-ups
It was obvious for me the toughest part of this would be pull-ups. And they were the most unpleasant part of this one. Front squats burned legs for sure but it was definitely the easiest part of this one. Took the barbell from ground each round. Back felt fine on these ones.

Pull-ups were unbroken for the first 3 rounds and then I had to cut them. First at 10-5 and the fifth round was 9-3-3. Last reps really felt in my lats. Ghd's were surprisingly tough. Usually I go tng all the time but this time I had to stop for a second or two on top of one of the sets. Okay only one set but that is a clear sign for me that this was much more challenging than normally. The combination of elements probably made the deal.

1 comment:

  1. Good thing to have those weekly rest days! I'm sure you will see the good results in the long run!