PM: Haaga. Strength, build up to a heavy single (not max), result 200kg. Emom, 2 deads @ 160kg, for 4min. Metcon, 21-15-9, t2b, burpee, power snatch (40kg), box. Time 12.51.
In the morning Juuso came to pick me up and drove us to Eltsu. There was a hullabaloo going on as some sort of athletics competition was going outdoors for little kids. Track and field competition. There were hundreds of people but luckily there were all outdoors on the track. On the cave there were just about 2 guys in addition to us. It was time for some oly lifting! After eating, relaxing and mobility session Pauliina suggested to hit the gym again so who am I to say no to a workout, let's go!
Strength.
- Clean and jerk 3x60, 3x70, 3x80, 2x90kg, 1x90, 1x90kg
- Clean 1-1-1-1-1-1-1-1 (all @ 90kg)
- Front squat 3x80, 3x100, 3x110, 3x115, 1x120, 1x25kg
I haven't jerked this big weights in a while so it felt good to get some good numbers on the board. It was kind of fun that the clean part felt heavier than the jerk at 90kg. That's the reason why I wanted to work on my cleans for a while after c&j.
I took at least 8 reps @ 90kg. I didn't mark my lifts up but I recall making 5 single reps in a row, dropping the weight in between, resetting and doing my thang. After a break I took another triple by dropping the bar and resetting. So I did at least 8 reps, could have been more, not sure.
After cleaning and jerking the bar we wanted to get some squats in our system. Because I had already squat cleaned the bar for a number of reps it felt natural to do front squats, and I headed for triples, and went on by feeling. It was a good grind and I got through the set of 115kg, felt very good. That was close to my limits so I decided to take a single lift @ 120kg. It felt good so I added five more kilos to reach 125kg single rep. The strength part was great and it felt good to go to a little heavier weights this time.
Recap of Eltsu strength training
Metcon. Time 9.50
- Kalsu as a team of 2 with power cleans
- 100 power clean, 60 / 50kg
- Every minute on the minute, both complete 5 burpees
I had 60kg on the bar, whereas Juuso had another barbell at 50kg. Those weights suited us well at this stage of the training session. Start the clock, perform 5 burpees every minute and then you have the rest of the minute time to do as many power cleans as possible. Juuso started the cleans and handed the turn to me at around 30-40sec in to the minute. So we got time to do one round of power cleans per minute.
Team Kalsu
So actually it was something like an emom workout all the way. Both completed 5 burpees on top of every starting minute and then Juuso did his power cleans, and finally it was my turn to do my power cleans. After dropping the bar there was something like 5-10sec left in the clock so we waited for those and went straight to burpees as the minute changed. In the beginning it felt light but in the middle of the workout the nature changed and it got way harder. Breathing got heavier for sure.
PM Strength.
- Deadlift, build up to a heavy single (not max)
- 5x100, 5x140, 5x160, 1x180, 1x200kg
We went to the home gym in the evening and luckily there was no smells due to the sewage work yesterday. After getting warmed up I started piling plates on the barbell and pulled it from the ground. Goal was to hit a rather heavy single in the end. I took some 5's in the beginning with 100, 140 and 160kg. After that I decided to make it heavier and did singles at 180kg and 200kg.
After the morning session I had already worked quite a lot today so reaching 200kg in this condition is mind blowing to me. This weight is something I only dreamed about 2 years ago when I first grabbed a barbell as I started crossfit. It's awesome that I was able to move these weights.
Deadlift recap
Barbell.
- Every minute on the minute, for 4 minutes
- 2 deadlifts @ 160kg
After reaching that heavy single I dropped 40kg off the barbell and did a short emom workout, double deads at 160kg, for four minutes / rounds. It felt okay, only my grip was a bit shaky. It felt like it's tearing my fingers to blood. But they stayed good, just got a little sensitive. Nothing special in this one, just wanted to get some doubles done with semi-heavy weights. No need to hit it for an eternity, I just wanted my body to get used to a little heavier deadlifts.
Metcon. Time 12.51
- 21-15-9
- Toes-to-bar
- Burpees
- Power snatch, 40kg
- Box jumps
This was the toughest of the day, hands down, great misery for 12-13 minutes. Inspired from competitorstraining.com, great site. Those snatches ate me alive. T2b's I did unbroken on the first round, had to cut them in 10-5 on the second with just a short break in between, and again unbroken on the last round. They weren't that bad, easiest one of the 4 elements.
Burpees are hmm… What could I say, you know how it is. They always feel bad during a workout. You can move but the pain crawls in at some point. You just gotta push it through, no shortcuts there. It eases at some point. Pace yourself but keep on moving, no need to stop here.
Snatches were the the only barbell movement and thus also the most challenging strength-wise. I'm very happy on how I got them done. First round was probably 10-6-5, second one 9-6 and last one unbroken. Plus my technique was beautiful, at least in my own mind I figured so =) To be honest, they looked similar, from the first one to the last one. That's what I'm most proud of.
Box jumps I usually knock unbroken and today was no exception. On the last round I had one miss, it was a lazy attempt to get on top of the box. I tried to start jumping right after snatches but there was no juice left anymore in my tank so it turned out not to be as explosive as it should. So I concentrated better to finish the set with style.
There was a 10m distance to my barbell compared to the other stations. It was kind of a recovery walk as I transitioned between movements. Maybe I could have saved some time if I had the bar next to me or then I would have gassed myself, I don't know but one thing I do know. This workout was pretty much perfect crossfit.
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| Done! |
