Wednesday, August 24, 2016

Tuesday 23.8: Clean and jerk, Snatch, Ghd, Row

Tuesday. Complex, build up to a heavy complex of: 1 power clean + 3 tng push jerk (up to 90kg). Wod, 20min amrap of: 5 power snatch @ 60kg, 25 ghd, 500m row.

Focus on Tuesday was moving the barbell up from front rack. It feels like an eternity since going overhead. Don't know if that's the truth but that's the first feeling. Second focus was putting 60kg snatches on a metcon. Not a joke for me.

  • Build up to a heavy complex of:
  • 1 power clean + 3 push jerk @ 60kg (40, 50, 60, 70, 75, 80, 85, 90kg)
This was success. I did these rather fast without that much recovery between sets. Every set was touch'n'go from front rack to overhead. I'm very proud of these lifts. Lately since getting our firstborn, my training volume has gone down quite naturally but it has felt great every time when hitting the gym. It's spectacular to spend time with this little kiddo so the change has been something I can definitely live with =) Got the last set on video.

Wod. Result, 4 rounds
  • 20min amrap of:
  • 5 power snatch @ 60kg
  • 25 ghd sit-ups
  • 500m row
Snatches were heavy for me, 60kg ain't that easy. Took them singles all the way. No misses however, which is good news. Ghd's were unbroken and rowing was around 1:50 pace all the way. At one point I had to wait for 30-60 seconds to hop on the ghd's as one guy stepped in in the middle of the metcon. I wrote this as 20min amrap but decided to finish the 4th round. Timer stopped at 20.34, and considering that extra stop on the ghd's, let's say it was 4 rounds sharp.

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