Wednesday, August 3, 2016

Tuesday 2.8: Thrusters, Clean, Hspu, Dips, Ghd

Tuesday. Build up to heavy triple of thrusters (result, 80kg). Emom x 6min: 5 thrusters @ 60kg. Emom x 10min: odd 3 power clean @ 90kg, even 10 hspu. Wod, 5rds of: 10 ring dips, 15 ghd.

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
Sometimes thrusters feel awkward on my elbows but warming them up correctly and using those sleeves I bought some time ago have helped tremendously. It's because I have a full grip on the barbell whereas I hold the bar on just 2-3 fingers when I squat clean it. The bottom position with full grip sometimes feels not so good due to the grip. Today the warm-up was on point I guess.

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
Damned those power cleans felt heavy. I'm glad I did this exactly like this but the weight on the barbell started to feel much heavier, and some of the reps were something I'm not proud of. Had to step forward and legs went too wide on the landing. Nothing serious but I'd like to see every single rep look the same, no matter the weight.

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.

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