Couldn't decide between cleans and something overhead so it turned out to a mixture of those both in the form of thrusters. It's cool to build heavy on that specific movement. Then some barbell cycling utilizing the same movement. Some wods afterwards.
- Build up to a heavy thruster triple (50, 60, 65, 70, 75, 80kg)
- Every minute on the minute x 6 min: 5 thrusters @ 60kg
Went all the way to 80kg for a triple. Felt good to go there. Barbell obeyed the commands told to it. This wasn't the absolute 3RM but I felt like my elbows didn't point straight ahead anymore on the last set so I didn't wanna compromise that form.
After finishing the last strength set I came down a little and completed 5 reps @ 60kg for couple of minutes. Those burned my lungs nicely.
- Every minute on the minute x 10 minutes
- Odd min, 3 power clean @ 90kg
- Even min, 10 handstand push-ups
Hspu's were okay for the first rounds but the last ones were something to really focus on. I got through them unbroken but they were hard in the end. Last round was a battle.
- 5 rounds of:
- 10 ring dips
- 15 ghd sit-ups
The last piece of today came as a surprise. Was definitely not planned beforehand. Rings looked tempting and so I looked around what to partner them up with. Wasn't gonna touch any weights at all for the rest of the day. Ghd's came up pretty quickly.
Dips were unbroken for 2 rounds. Then I broke them into 6-4, then 5-3-2, and lastly 5-2-2-1. Kept the recoveries so that I got through this as fast as possible. Ghd's unbroken. This was a good combination of movements. Triceps were sore after the session.