Tuesday 17.11: Press, 32min emom, Row

Tuesday. Emom x 10min: 3 push press behind the neck (70-80kg). Emom x 32min: 1st 10 hspu, 2nd 15 kb swing (28kg), 3rd 15 push-up, 4th 10 db snatch (25kg). Cashout, 2k row.

Getting back in the groove. Hands are getting better and I can't use them as excuses anymore. No but for real, it made good to get some rest from gripping the barbell. Still had to use gloves to protect the palms but it didn't bother at all. Strength and long emom were on the agenda.

Strength.

• Every minute on the minute x 10 minutes
• 3 push press behind the neck
• 1-2min: 70kg
• 3-4min: 73kg
• 5-6min: 75kg
• 7-8min: 78kg
• 9-10min: 80kg

Had two options. Either jerking from front rack or pressing from back rack position. I took couple of reps from front rack but my collar bone was a little sensitive still so it turned out to be back rack action, and push presses to be precise.

Doing these weights as push jerks from front would have felt heavier. Haven't done much work from behind the neck. That's why I wasn't sure how to play with the weights. These were something I finished very well. Could have gone heavier. My grip width was similar as in snatch. That means a lot wider than regular presses / jerks. It's stable and solid when going wider with the grip.

Metcon.

• Every minute on the minute x 32 minutes
• 1st min: 10 handstand push-ups
• 2nd min: 15 kettlebell swing, 28kg
• 3rd min: 15 push-ups
• 4th min: 10 dumbbell snatch, 25kg (5 right / 5 left hand)

Plan was to go for a long metcon. And actually the entire workout was written beforehand. I just realized before starting it that it's gonna put shoulders burn. That was my prediction. Yes, it started to get there but also my legs were almost cramping in the end. Kind of strangely it was because of handstand push-ups =)

I got them unbroken for all but the last round. 8th round was 7-2-1 reps. Those were the most challenging as a single movement. But mostly it was the overall worn out feeling that usually comes in these longer emoms. They look easier on paper but at some point it starts to get under your skin. It's kind of funny that you're really really happy it's finally over even though you would be able to still continue if some pointed a gun in your head.

Kb swings naturally unbroken, push-ups too. Snatches were 5 for right hand, then 5 for left hand. Until mid way or a bit pas that moment I thought about changing the dumbbell to 30kg version but towards the end I pushed that though aside.

Cashout.

• 2k row

This was easy pace rowing, +2:00 pace which means to say it was definitely for recovery purposes. My quads felt tight after the long emom so this felt like a good way to flush legs.

Wednesday 7.5: Handstand, Presses, Run

Wednesday. Skills, handstand. Technique, behind the neck presses 3x6. Run, 3x800m, rest 3:00 between sets.

Day in Eltsu. Indoors for handstand and barbell work, then I went outdoors to hit the track for some sprints. My running isn't in place yet, gotta do more work to get back to full speed. Today I did 800m runs. In the end I did one rounds of hero workout Brenton: 30m bear crawl, 30m standing broad-jump. Complete 5 burpees after every 3 broad-jumps. Actually it should have been 3 burpees after 5 jumps but I remembered it incorrectly. I got a good perception of the workout.

Skills.

• Handstand

It was cold as hell outdoors so I went indoors to work on this specific skill. Took couple of sets to get activated on my shoulders. I had big ambitious to go after overhead squats and this seemed like a good preparation for that. My right knee was a little sore after yesterday's training session so I skipped everything related to squatting below parallel.

Barbell.

• Behind the neck presses 3x6 (50, 60, 65kg)
• Took the barbell from ground

I'd like to practice presses and jerks behind neck. It would be perfect to have blocks from where to take it to back rack and do jerk singles. Then drop the bar back to blocks and repeat. This way I could do for example heavy triples, all from behind neck. Now I'm a little intimated to dropping the bar back to my back rack starting position. I've never dropped over 60kg back to where it started.

Today I took 3 sets of 6 reps from behind the neck, the heaviest being 65kg. The weight was light but I didn't dare to go further. It felt quite good to drop it but because I haven't done much of them so I stayed at 65kg. Definitely worth trying for heavier. Little by little.

"Biggest Loser" Bob doing Grace

Track.

• 3x800m
• Rest 3:00 between sets

It was time to get back outdoors. I've ran some of those 400m sprints in the spring time. Today I doubled the distance and completed 3 sets with 3min rest between sets. My running pace isn't quite there yet but hey, that's what's crossfit is all about. When you spot a weakness, you practice that one and conquer it over time. That's my plan!

Regionals begin this Friday!!!