Wednesday, July 20, 2016

Wednesday 20.7: Double Grace, Pair wod

Wednesday. Double Grace with Toni @ 80kg. Time, 8.30. Pair wod, 300m run, 30 power snatch @ 60kg, 300m run, 30 c&j @ 60kg, 300m run, 30 deads @ 60kg, 300m run, 40m front rack lunges. Time, 16.20.

What a day! We moved some barbell around with a purpose in the morning with Toni. Double Heavy Grace was in the program to start the day, and then another metcon with quite a bunch of barbell action, with running between movements. Then we spent the day with Pauliina and our little girl in the city of Helsinki.

Double Heavy Grace. Time, 8.30
  • 60 clean and jerk @ 80kg
  • You go, I go, with Toni
This sounded like a good idea yesterday evening. Today as I woke up it sounded monstrous. And it kind of was to be honest. As we built up to this weight it started to feel like it's doable. The first lifts felt heavy as shit but time corrected this and it started to feel more comfortable. Or at least manageable.

It's pretty mind blowing that we were actually able to smash 80kg barbell like this for so many reps. And without having to slow down tremendously. We are freaking pumped to hit double Grace at 80kg. Great job Toni! This weight seemed to be perfect for a pair work.

Doubel Grace

Wod. Time, 16.20
  • 300m run
  • 30 power snatch @ 60kg
  • 300m run
  • 30 clean and jerk @ 60kg
  • 300m run
  • 30 deadlift @ 60kg
  • 300m run
  • 40 front rack lunges @ 60kg
  • Divide the barbell movements as you wish, run together as a team
After the first piece shoulders were shot but after warming up a little bit for this one they were in full action again. It was an awkward feeling that the barbell felt light'ish on the first snatches (as it was 20kg less than just before) but the movement was different so it needed some work to get used to it.

Metcon's parts

Great workout to say the least. Only thing I would have changed was the deadlifts. They were too easy and light so the breathing that was through the roof came down a notch. Had there been front squats it would have been a different ball game. Let's make the order like this: snatch --> front squat --> c&j --> lunges = horrible.

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