Monday, May 23, 2016

Monday 23.5: Clean and jerk, Thrusters, Ghd

Monday. Emom x 10min: power clean & 3 jerk @ 70-73kg. Emom x 12: Odd min, 12 thrusters @ 40kg. Even min, 15 ghd.

Good quick session of olympic lifting and emom work to improve conditioning and also skills plus efficiency on those movements.


  • Every minute on the minute x 10 minutes
  • Power clean + 3 touch'n'go push jerks
  • 1-5min: 70kg
  • 6-10min: 73kg

This was great. Actually those jerks felt surprisingly easy. I had thought about doing them at 70 kilos for 10 minutes but then in the middle decided to add some weight. Conservatively but still a little jump. Got to try this with a little heavier too in the future.


  • Every minute on the minute x 12 minutes
  • Odd minutes: 12 thrusters @ 40kg
  • Even minutes: 15 ghd sit-ups

Second piece of action was good too. Went on with this couplet for total of 6 rounds each movement, 72 thrusters and 90 ghd's. Liked to get some volume in the bank. Both movements got breathing on the heavier side. Okay in the beginning it was easier on the breathing and it was definitely manageable throughout but it started to get heavier. Went unbroken on both, and tried to move fast all 12 minutes. Recovery was somewhere around 30+ seconds after each station.

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