Sunday, April 17, 2016

Sunday 17.4: Snatch, Heavy Grace + Metcon

Sunday. AM: Complex, hang snatch + snatch, build up to a heavy set (62kg). Heavy Grace @ 70kg. Time, 4.30. PM: Metcon, 4rds of: 10 thruster @ 40kg, 10 ring dip, 10 t2b, 10 burpee. Time, 10.45.

I really needed a rest day on Saturday. Body felt very tired after a busy week. It was action from morning to evening every day and I tried to struggle to get some good sessions in the schedule. Succeeded in that too but it took its taxes during the week. Today I felt great again after a relaxing day spent with the family.


  • Complex, hang snatch + snatch
  • Build up to a heavy set (40, 45, 50, 55, 60, 62kg)
Couple of sets snatches to start the day. This was a rather short session so I took just a few sets and focused on those lifts. I'm happy on all of the lifts this time. Bar path was okay all the way. Everything over 60 kilos starts to get heavy pretty soon but today those were good. I took 62kg and left it there.

Grace. Time, 4.30
  • 30 clean @ jerk @ 70kg
This is a benchmark workout that gets me nervous every freaking time! Somehow Grace and Fran are the most classical benchmarks for me. Every now and then this pops up in my program and then it's time to go. I walked around the gym for a while and tried to find excuses to postpone this one but couldn't find any =)

It was a little heavier workout than normally. Rx'd version is at 60kg but this was 70kg. That means it's gonna burn my shoulders and legs much more than normally in a way. On the other hand on the regular version I'm able to go faster which makes it more intense, thus resulting in probably even more pain in the above mentioned areas, plus the lungs.

My strategy was simple. Go singles all the way from the very beginning. Don't keep too much rest between reps, just grab the bar and put it overhead. First reps were quite easy but somewhere between 5-10 the reality hit me and I recognized it's gonna be an awkward ride to the finish line. And it kind of was.

It got heavy but somehow still manageable. My legs started to get fired up and shoulders too. My jerks were quite good though and the technique stayed right on the point. Steady work through the finish. I'll take this one with a pleasure. It's over 2min improvement compared to the previous 70kg Grace.

Grace @ 70kg

Metcon. Time, 10.45

  • 4 rounds of:
  • 10 thrusters @ 40kg
  • 10 ring dips
  • 10 toes-to-bar's
  • 10 burpees

After couple of hours I returned to the gym as this metcon needed to be completed. I wanted to do this in the morning but didn't have enough time. Plus I was done after 30 clean and jerks. I kept the thrusters light in order to keep the intensity high. That means I was able to go unbroken on them all the way. It sky rocketed my breathing every time and on the last round my shoulders needed to work big time as they started to go numb.

There were three elements that pressured shoulders. Basically everything but the t2b's. Ring dips were the most challenging part. Those have always been challenging for me. First round was unbroken, then I had to start breaking them up. I guess my shoulders are tight and that has an effect on the dips. T2b's were unbroken. Usually burpees keep the breathing up (this was no exception either) but today they mostly shot my shoulders. It felt heavy to push myself up from the floor because of all the shoulder pressure in this workout. Good metcon.

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