Wednesday, May 4, 2016

Wednesday 4.5: Cleans, Front squats, Row, Pull-ups, Thrusters

Wednesday. Oly, power clean triples (up to 90kg), hang squat cleans (up to 100kg). Front squat 3-3-3-2-2-2-1-1-1 (up to 130kg). Metcon, 5rds of: 21 cal row, 15 pull-ups, 9 thrusters (2x20kg db's).

This time there was no rush at all so I took a good bunch of volume after work day before heading home to eat and recover. It was a whole lot of fun to throw down at the gym with some friends.

  • A - Power clean triples (80, 83, 86, 88, 90kg)
  • B - Hang squat clean doubles (80, 85, 90, 95, 100kg)
The thing was to hold on to the bar and go for touch'n'go reps on the cleans. No dropping in-between but hold that grip and complete the triples and doubles. Consecutive power cleans at these weights are something I haven't been practicing that much so this was beneficial for sure. I built up to 90 kilos and walk home with some pride in my shirt.

Second part of cleans was hang squat cleans. These are closer to my forte as I can utilize my legs more. Thus, I was able to go to 100kg. Cleans felt pretty good. On the last one I had to adjust my grip before completing the latter rep of the heaviest load.


  • Front squats 3-3-3-2-2-2-1-1-1 (110, 110, 110, 120, 120, 120, 130, 125, 125kg)
More barbell work. These were supposed to be done yesterday but I simply forgot to do them. Who does that? =) At home it came to my mind so I postponed it for today. Couple of triples, doubles and singles, with increasing load. The 130kg was heavy and took me a good time to bring it up so I dropped down to 125kg for the last two singles.

Metcon. Time, 15 minutes
  • 5 rounds of:
  • 21 cal row
  • 15 pull-ups
  • 9 thrusters @ 2x20kg dumbbells
After working with the barbell for some time my body felt like the session is about ready. Had to sell the idea of this metcon to myself more than normally. This was stolen from Ben Bergeron, just modified it a little. Original version was c2b pull-ups and thrusters were clusters. I figured it would be a better conditioning piece this way. No need to lean my elbows on my knees that much.

It worked very well for the purpose I was looking for. No idea what the pace was on the rower, just tried to get that Concept2 moving right away as I sat down. Pull-ups were unbroken on the first round, and then 10-5 from then on. Yes they were pain in the ass (okay, in the lats) but somehow I felt more comfortable on those compared to how I imagined they might feel like. There was 75 total reps anyway. Comfortable is probably not the right word, they were nasty. But I was able to keep moving which was the main goal here.

Thrusters kept heart rate up for sure, as did each of the elements in this workout. Went unbroken with the dumbbells. Shoulders got smashed on these though. Legs felt fine on the thrusters but really needed to focus to get the path good on the dumbbells.

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