Monday, May 9, 2016

Monday 9.5: C&J complex, Front squat, Burpees

Monday. Clean and jerk complex 1+3 @ 80, every 2:00, for 10min. Front squat 4x5 (up to 120kg). Metcon, 5rds of: 7 hang power clean (60kg), 10 burpee. Time, 5.11.

I was waiting eagerly for these jerks today. Some oly complex, then strength in the form of front squats, and a quick intense conditioning piece to burst my lungs. In the evening Finland is playing against USA in ice hockey world championships, it's gonna be a blast!

  • Every 2:00, for 10 minutes
  • 1 clean + 3 split jerks @ 80kg across
This was fun. Did 5 sets of 3 jerks, taking the barbell from ground each round. The cleans felt super easy today for some reason. Okay, it's 80kg so it should be too but usually it depends on the day though. This time the bar was light on the cleans. Jerks were touch'n'go with no rest on the front rack at all. That's been my focus lately. Some reps were a bit shaky but all in all it was a good effort.

  • Front squat 5-5-5-5 (100, 110, 115, 120kg. Last set was 4 reps)
Without warm-up I took the barbell in front rack and went for squats. Plan was to build up to a heavy 5-rep set. First set was touch'n'go, next set is on video, and 115kg was heavy. Decided to go for 120kg, and messed it up on the last rep, had to drop it on the fifth lift.

Metcon. Time, 5.11
  • 5 rounds of:
  • 7 hang power clean @ 60kg
  • 10 burpees
This was intense. This really got to my upper body. It was under tension all the time. Plus respiration was also intense all the time. Burpees always seal the deal for heavy sweating and breathing. Cleans got also a lot harder than I thought but it was the combination of these movements. Very good stuff!

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