Sunday, June 12, 2016

Saturday 11.6: Ohs, Cleans, Squats + Rope, Medball

Saturday. AM. Ohs triples, build up to a heavy triple (up to 75kg). Wod, 10rds of: 3 power clean (85kg), 3 back squat (110kg). Time, 12.25. PM. Wod, 5-4-3-2-1 rope climb, 15 medball clean.

Thursday and Friday were full rest days. We had lots of stuff to be taken care of and I simply didn't find time to hit a workout. And that felt kind of good anyway so I let the gainz take control on those recovery days. On Saturday I woke up early to hit the gym for barbell work. Then at noon we traveled to Klaukkala to spend the weekend with Kari and Maija. It was a double training session.


  • Overhead squat
  • Build up to a heavy triple (40, 45, 50, 55, 60, 65, 70, 75kg)

It's been a while since doing overhead squats at real weights. My wrist have not liked this movement and it feels a bit awkward on this movement. It's kind of funny as it doesn't matter on the snatch though. I started at 40kg, then added 5kg after each set. No time domain here, just went on by feeling. It was rather straight forward action anyway with short recoveries.

I'm very happy on these weights. Probably the most I've been able to overhead squat for a triple. This movement is not the best of my lifts by a long mile. I've done 90kg for a single once but it gets really heavy at around these loads.

Metcon. Time, 12.25

  • 10 rounds of:
  • 3 power clean @ 85kg
  • 3 back squat @ 110kg
This was different kind of action with only barbells in sight. Usually there is some bodyweight element included but doing just barbell work is a different kind of nature. The weights were moderately heavy so that I can't just go and rip it all the time. However, it was supposed to be something I can still move nicely. That means it's gonna hurt.

Got the power cleans in singles all the way from the very first set. It was heavy but manageable. Back squats were obviously unbroken. Had to take my time between movements in order to perform well all the time. In the beginning it was about one minute per round for 3-4 minutes, then it started to get a little longer per one round.


  • 5 rope climb
  • 15 medball clean
  • 4 rope climb
  • 15 medball clean
  • 3 rope climb
  • 15 medball clean
  • 2 rope climb
  • 15 medball climb
  • 1 rope climb
  • 15 medball clean

In the evening we went to the nearby park with Kari to do a workout in the nature. It's been 3-4 weeks from HC Triplet. During the last event there (15min amrap of rope climbs) I hurt my left shin big time. It got rubbed agains the rope so bad that it went all bloody from two sides of the shin. Afterwards it got inflamed and it took weeks to get the wounds totally healed up.

So yesterday I thought now it's about to test rope climbs again. The result was that the same wounds are now open and active again. Got to medicate those rashes well… Hopefully they recover much sooner this time.

Anyway, this workout was super cool! Holy arm pump. I can manage some rope climbs for sure but getting some volume on this movement gets to my body. Great workout.

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