Tuesday. Emom x 8min: 3 hang squat clean @ 80kg. E2mom x 20min: 7 thrusters @ 60kg. Cashout, 5rds of: 1min row, 1min bike.
We had a loooong day yesterday with Pauliina running errands so there was no time for a workout session. I took it back today with barbell work. Maybe that made good as my upper body and legs felt like hammered and my palms got some time to recover those rips from Saturday. Today all these were better.
Today's plans in advance
Oly.
Every minute on the minute x 8min
3 hang squat clean @ 80kg
This was fun. Cleans from hang position for a triple. These felt smooth all the way. And what is important for me is that they look alike. Not much variance between reps in technical sense. I'd like to see the bar brush my hips a notch higher but other than that it's okay stuff.
Overhead.
Every 2:00 x 20min
7 thrusters @ 60kg
Damned that shoulder burn! Had to mobilize my shoulders, lats and triceps more after the cleans in order to get comfortable in the front rack position in the squat. Usually when I front squat I hold the bar with just my fingers so it's not that big of an issue. But on the thrusters I have a firm grip with the entire hand / palm so that requires a lot more mobility.
These were supposed to be touch'n'go sets all the way. And I got through them even though the last rounds were a nightmare. At times I thought about cutting it to 5-6 reps. Luckily I didn't and pushed through. Mental win. It just felt so miserable in my shoulders after some point.
Cashout.
5 rounds of:
1min row
1min bike
Hopped on the rower and started pulling. Pace was somewhere around 1:45-1:48 per 500m. This wasn't an emom style session. Instead, I timed it for 60 seconds on rower first, then jumped on the bike and cycled for another 60 seconds. So there was actual work time of 10 minutes, and the actual piece took thus a bit more due to the transitions. Again, this is something I can see myself doing for a longer time. Last time it was just a short one, today I had time for a bit more. This could easily be a very long wod too.
Wednesday. E2mom x 10min: 5 c&j (60kg) + 30 du's. E2mom x 10min: 5 c&j (60kg) + 8 burpee.
I would appreciate if someone told me why my legs are killing me. I mean they are out of order for real. Hurts a lot in quads and they are sore when touching. It was gym time anyway, and program said clean and jerks. Didn't go heavy but instead it was heavy mentally in the form of sprints or intervals, however you wanna call it. Tough ones.
Intervals.
Every 2:00, for 10 minutes, perform:
5 touch'n'go clean and jerks @ 60kg
30 double unders
My hand got torn two days ago on the muscle-ups / chest-to-bars so it had to be taped pretty roughly in order to stand the barbell work. No big deal eventually, tapes worked perfectly. I wanted to breath hard, as I had worn Rogue's Engine shirt one. That's my metcon shirt, got to go fast heart beat those days.
Played around with the bar with 40-60kg clean and jerks for a while, then tapped the clock running, and the idea was to go touch'n'go with the clean and jerks, and right after grab the jump rope and complete 30 double unders as fast as possible. Of course I had a trip on the set Pauliina took on video. Classic. This was either third or fourth interval. My legs were burning on those c&j's as my lower body was smashed already before opening the gym door. Shoulders felt good all the way but legs and breathing were taking hit throughout the session.
C&J's and doubles
Intervals.
Every 2:00, for 10 minutes, perform:
5 touch'n'go clean and jerks @ 60kg
8 burpee
After resting for about 3-4 minutes I repeated the system but changed double unders to burpees after discussing it with my mental coach Pauliina. We agreed on 8 burpees would be ideal so these would be something around 40 seconds per interval. And they actually were, same as with the double under versions. That was perfect leaving me over a minute to recover and I really needed that to get my heart beat down to a reasonable level.
C&J's and burpees
These were very nasty, and the body took a good beating on them. Had to walk the pain away for a while after each sprint but the time was enough to recovery still. Definitely not too much rest as it wasn't tempting to grab the bar for the next set. Enough to let the heart beat come down anyway. Try 'em out!
