Monday, May 30, 2016

Monday 30.5: C&J, Wall ball, Snatch

Monday. Emom x 10min: 2 c&j @ 80kg. Metcon, 4rds of: 25 wb, 10 db snatch @ 25kg

Starting the week with clean and jerk action, in the form of heavier emom. Then a metcon that shot my shoulders. In the evening we went to Kaivopuisto. What a beautiful day it was! It was quality time to say the least strolling around the coast in south of Helsinki.


  • Every minute on the minute x 10 minutes
  • 2 clean and jerk @ 80kg
This was freaking great! I'm very proud of myself being able to complete this stuff. The big thing was to do these c&j's without resetting the barbell in front rack position. I'm not sure have I been able to do this kind of clean and jerks before at this weight. This got me sky high emotionally.

I was looking to go for 5 minutes but instead smashed it right into double the time. I've been trying to work on those fast transitions from front rack to overhead. It's nice to see 80kg is moving with the same bar path as 60-70kg bars.

Recap of clean and jerks


  • 4 rounds of:
  • 25 unbroken wall ball shots
  • 10 dumbbell snatches @ 25kg, alternating

The purpose of this one was to do the wall balls unbroken. After those I moved right into snatches. Changed the hand after each rep. Tried to keep the transitions as short as possible from snatches to wall balls, with the thought in my head that I can't drop the ball once I lift it up. This definitely hurt my shoulders nicely.

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