Thursday. Skills, emom x 8min. Odd min 12 c2b, even min 12 pistols. Snatch complex, 1snatch balance + 2 ohs. Snatch complex, 3 snatch press + 3 ohs. Cashout, 100 t2b.
Today was mainly a skills / technique oriented training day. Nothing super heavy or tough, but getting better at my gymnastics, working on technique and mobility for the snatch, and then getting some accessory work done for core. I got the biggest kicks of the day when Pauliina hit a PR in back squat =)
50kg
Skills.
Every minute on the minute, for 8 minutes
Odd min, 12 chest-to-bar pull-ups
Even min, 12 pistol squats
So this was surprisingly tough in the last 2 sets of c2b's. Okay, let's be honest, all my emom c2b's have been smaller rep sets before this one so it was kind of cool to hit unbroken sets of 12 reps. Only the last set had to be broken down but the first 3 of them went perfectly. Felt very good about those! These skills / gymnastics emom workouts to kick things on in the beginning of the training sessions are great way to break a sweat, get the body warm and fully awake for the work load ahead.
Pistol squats are funny. It was once again witnessed that for my left leg they are easy but right leg ones are challenging. The difference is quite big. Must be the influence of my previous sports career as a goal keeper in floorball. On the first round I did them alternating, and then the rest of the sets I went 6 left - 6 right. That's because I wanted to focus on linking multiple reps with right leg.
Snatch complex.
1 snatch balance + 2 overhead squat
Weights 50, 55, 60, 65, 70kg
This one was on my mind in addition to the skills part when I entered the gym. I wanted to build up to a heavy set on this combo. It was no surprise that overhead squats were lighter than snatch balances. On lighter loads I'm able to drop under the bar with speed. Warm-up weights were 20, 30 & 40kg. If I would drop as fast as in those lights it would be freaking awesome. At times I was afraid how quickly I got there haha =)
No but really, there was a difference. The heavier the barbell got, the slower the snatch balance turned out to be. In the beginning I had my feet in the air for a while whereas in the heavier complexes my feet stayed in the ground the entire time and I had breaks on a little. The last one was the slowest on the way down. I probably came up faster than went down.
Snatch complex.
3 snatch grip push press + 3 overhead squat
Weights 40, 45, 50, 55, 60kg
This section was not planned beforehand. Pauliina did her squats and I just did some extra work with the bar between her sets. This wasn't heavy at all, the main point was practicing bar paths on both the press and squat. Extending my hips fully in the press and locking out elbows for a stable and solid overhead position.
Then again, keeping it on the heels on overhead squats and hitting it low. I stayed in the bottom position for 2-3 seconds after the last ohs in each set. To sit in the deepest position frequently will definitely increase mobility. And that's exactly my weak point in this movement even though it's gone forward a lot.
Accessory.
100 toes-to-bar
Okay, that was about it. It was time to cool down. I thought about knocking some t2b's just for fun. I took 20 reps at first, then 15 reps, and the rest were 10's and 5's in the end. Once I jumped on the pull-up bar the thought was to complete 50 reps but then again, it felt so good to link those reps together that I decided to go to 75, and finally it changed to 100 reps. I'll take it! My abs were nearly cramping at times at about 70-80 reps but after a little stretching it was all good.
Friday. Skills, ring muscle-ups. Snatch complex: 1 squat snatch, 1 snatch balance, 1 snatch press, 2 overhead squats. Metcon, 10-8-6-4-2 power snatch (50kg), 30-25-20-15-10 pull-ups. Time about 13.40
Yes, I got those ring muscle-ups in my program again. That turned out to be a great decision. This is my style of programming. If I have enough time to workout, I'd rather make it like this: first skills, then barbell / strength work and finish it off with a metcon. Sometimes maybe even some technique work before metcon. Love it! Today's barbell work was all about snatches and the metabolic workout itself in the end continued with snatches, added with pull-ups. Tough.
Pauliina: sunset
Skills.
Ring muscle-ups (5 reps)
Last 2 times I performed well with muscle-ups. Before that I had a downslide for couple of training sessions. Now I'm back on track! The video I posted yesterday is simply great. Hopefully Toni is also getting his first muscle-up too. He's promised it to himself for this January. Otherwise he'll punish himself with 10k row. I believe 2k is the longest he's done this far. Hopefully we're going to here positive news after this weekend!
I took some ring row to transitions in the beginning, took couple of chest-to-bar pull-ups and was ready to go. My first attempt failed and I was like what the f..k! Decided to get my head back in the game and not get down from the first setback. Went back on the rings and managed to complete the ugliest muscle-up ever =) But I got there and that was the most important thing! My second rep was as ugly as the first one.
Ring muscle-up
At that point I decided to step up my game and understood there must better use of my hips in the transition. That turned out to be the key and the last 3 reps were much cooler versions of ring mu's. You'll see the last rep in the video.
Snatch complex.
1 squat snatch
1 snatch balance
1 snatch press
2 overhead squats
I've decided to work on my snatch technique, and especially squat version of it. In overhead squats I can go ass-to-grass but in squat snatches I feel like the path on my way down is on different tracks and I can go only at 90 degrees. It would be crucial to bounce my butt all the way to the bottom. As you can see from some of the squat snatches I tend to lean a bit forward and that hinders me to travel down correctly.
Snatch balance is a movement I've done just a couple of times and mostly with cold bar only. Going to 40-50kg forces me to push the bar upwards, even though snatch balance's idea is to just drop down as quickly as possible and not push at all. I can still do it with lighter weights but those last sets were too heavy for completing the movement as it should. Anyway, the complex was cool.
Metcon. Time 13.40
10-8-6-4-2, power snatch, 50kg
30-25-20-15-10, pull-ups
This was tough stuff. It was 30 power snatches and 100 pull-ups, and as a combo it ripped my palms as there was some sort of bar in my hands for the entire time. It took 13.40 to finish it. Those power snatches turned out to be challenging when high-rep pull-up scheme was mixing it up simultaneously. I did the set of 10 reps in 6+4. On the round of 8 reps, I might have done doubles. From then on it was mostly doubles and singles.
On the pull-ups I decided not to pursue the sets unbroken. That would have demolished my forearms and grip strength. So I went 20+10 in the first one, then 15+10, on the round of 20 I did 10+5+5, then 10+5 and the last set was unbroken.
Big boys attacking Cindy XXX, main site's wod some days ago
This was tough for me. Yes, it took on my breathing but mostly it crushed my forearms. At times it felt like my left forearm was so numb I couldn't have any grip on the bar for the snatches. I decided to hit this metcon yesterday evening. It sounded like a good plan in the evening but after the snatch complex I was looking at my notes like whaaaaaat… Decided to hit it anyway and it was a good one, it definitely was a metcon worth doing!
