Sunday, October 2, 2016

Sunday 2.10: Squat cleans, Step-ups

Sunday. Emom x 10 min: 3 hang squat cleans @ 80kg. Accessory, 5 sets of: 12 step-ups @ 60kg

Barbell work all the way. First squat cleans, then accessory stuff to strengthen lower body.

  • Every minute on the minute x 10 minutes:
  • 3 hang squat cleans @ 80kg
Found a steady spot at our current house so I was able to knock down couple of sets of squat cleans. My traps were sore from yesterday's cleans but it sure felt awesome to get hands on a bit heavier barbell. My neck and left shoulder have been sore for the past 3 weeks. I have never had any issues sleeping in various beds but this time the first bed on our journey was the worst I've ever had. Since then my left shoulder has felt a bit numb and neck is sore. Got to take that into account when writing my wods.

  • 5 sets of:
  • 12 (6/6) step-ups @ 60kg
It would have been nice to throw that barbell overhead but I didn't dare. Same reason kept the weight moderate on the step-ups but it was a good choice to get more burden for the legs. Went 6 reps on the left leg and then 6 reps on the right leg.

Saturday 1.10: Intervals of cleans and burpees

Saturday. Intervals, 6 sets of: 10 hang power clean @ 60kg + 10 burpees.

After almost 3 weeks of traveling in France and Italy, it was time to dial back and return home, back to grinding. I missed my barbell big time. There were some training abroad as well but weights were pretty much non-existing.


  • 6 sets of:
  • 10 hang power cleans @ 60kg
  • 10 burpees
Got outdoors in the evening as you can see from the video. Not much to be seen as it's getting darker this time of the year. Didn't have a timer but I checked from tape that the recovery was around 1-2 minutes between sets. Basically the idea was to settle the breathing a notch before hitting another set. Unbroken every round of course, otherwise it would have been a bit awkwardly written workout. The purpose