Tuesday, February 16, 2016

Tuesday 16.2: Clean and Jerk, Pause squats, Kb, Box, Burpee

Tuesday. Complex, every 2:00, for 10min: 3 clean + 1 jerk @ 80kg. Pause squat triples, 5 sets @ 120kg. Wod, 5rds of: 10 kb swing @ 32kg, 10 box. Time, 4.05. Cashout, 50 burpees.

Today's program was created only at the spot. Didn't practically have strict plans except for squatting. The form of squats and everything else took place little by little. I'm very satisfied to this session!

Time at 4.05

  • Complex, every 2:00, for 10 minutes:
  • 3 squat clean + 1 split jerk @ 80kg
Took warm-up sets at 60, 70, and 75kg's. Then 5 sets @ 80kg. Cleans were cool, no problems whatsoever. Felt a little nagging elbow pain on the jerks so I stayed at 80kg. Felt solid on the jerks though. Recovery was definitely enough to give my best on each set.

  • Pause squat triples
  • 5 sets @ 120kg
This was a good reminder that pause squats are the king. Dead pause in the bottom, no bounce, just strict upraise from the hole. Built up through sets at 60, 90, and 110kg 5's and triples. Took these also with about 2 min recoveries. Last reps were good battles at times. Still, there was no doubt of hitting the sets as planned.

Wod. Time, 4.05
  • 5 rounds of:
  • 10 kettlebell swing @ 32kg
  • 10 box jumps
Short and intense. Holy posterior chain. Would have been awful to go for longer time domain. Breathing was heavy for sure too. Lower back started to feel it in the last 2 rounds. It got very tight towards the end but after it got released after the wod, it eased quickly. Round times were quite equal each round, about 50 seconds per round.

  • 50 burpees
I felt like I had done my share but had still something in the tank so I just threw down and started working. Didn't watch at the clock at all but the main focus was to go unbroken. No pauses, no leaning elbows on knees in between. Just go and do the work.

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