Went to the gym today with a plan to hit some olympic lifts in the form of cleans. Pulling strength and explosiveness were on the agenda. Some variation with the cleans. Had to change my plans on the fly as I had Barbara on my mind. Had some nagging issues in the body so I modified the metcon in the end totally.
Oly.
- Squat clean singles (80, 85, 90, 95, 100, 105, 110, 112kg)
- Every 15 seconds, for 5 minutes (20 reps), perform 1 squat clean @ 90kg
Studied some stories I heard Rich Froning tell about some of his lifting sessions with the guys. First go heavy, then do a notch lighter load for higher reps, for time. First I built up to a heavy single which I haven't done in a while. Took multiple fast singles at 60, 70, 80kg's before starting to do just one single per weight.
The game changed pretty soon probably somewhere at 105kg. Before that I felt quick and explosive, especially out of the hole. On the way up the bar felt easy, smooth and light. That's not a surprise to anyone that there's a lot of mental game in olympic lifts, as well as in pretty much every aspect of fitness. Let it be crossfit or something else.
Anyway, I realized on the video that there's plenty of space and time to go under the barbell also on the heavier cleans. The bar traveled much higher than it is needed in order for me to get a chance to drop under the bar. Still, that 112kg bar was the heaviest I was able to clean today. It gets mental at some point. There is no logical reason for not putting more weight on the bar. Something prevents from going under the bar though =)
95kg + 110kg
Conditioning.
- Every minute on the minute x 18 minutes
- 1st minute: 15 push presses with 2x20kg dumbbells
- 2nd minute: 30 walking lunges
- 3rd minute: 15 box jumps
This was a good finisher. The combination of lunges and box jumps got to my lower body quite nicely. Went up and down the green matt for 30 lunges. That took me something like 40 seconds I'd guess. Left me some recovery to walk back to the box, shake my legs couple of times and then start jumping around.
The third element in this one was push presses with dumbbells in both hands at the same time. Got through with 20kg db's. On the first round I completed 12 reps as I figured that would be cool number of reps. However, on the second round I jumped to 15 reps and finished with that. Plus did the 3 extra reps that were missing on the first round. These presses were physically the most demanding part of the workout. Shoulders were gone but I still got them unbroken every round. Stopped on top and locked elbows correctly before getting another rep done.
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