Monday 17.6: Back squats, clean and jerk, metcon

Monday. Back squats 3-3-3 (max 130kg). Clean & jerk EMOM workout. Assistance metcon of kb ohs, push-ups and glute ham raises.

God damned that yesterday's kettlebell work feels in my body. In my entire body! A good solid and quick workout, 12 minutes of work and I can really feel it in my hamstrings, glutes, lower and upper back, a.k.a the entire posterior chain. I stubbornly wanted to squat as that was my original plan. Continued by clean & jerks and some assistance work in the end.

Strength. Back squats 3-3-3 (100, 120, 130kg). Today the weights were a bit different than normally. Usually after 100kg the next step is 110 and maybe even 115 before hitting 120kg. Today my strategy was different. Jump right into 120kg and then 130kg. I managed to get those up and it felt way better than before. Got to remember this when squatting for the next time. Note to self: don't wear yourself down with too many sets before the "targeted" weights.

Metcon. Clean & jerks, 60kg. Total of 40 reps.

• Every minute on the minute (EMOM) for 8 minutes
• 5 clean & jerks, 60kg

Trying to improve on a few things. To mention a couple: high-rep c&j, grip strength, mental game, breathing, metabolic conditioning and technique after quite a number of reps. My jerks were more like push presses today. However, that was intentional, this time. I wanted to give more stress on my shoulders and make it harder for them.

Metcon. For completion

• 5/5 kettlebell overhead squats, 16kg
• 15 push-ups
• 10 glute ham raises (modified)

Some assistance work. There was a point for all these movements. Overhead squats to get familiar with the movement and increase mobility as well as confidence carrying weights overhead. Push-ups are my goat, have to improve on them. Glute ham raises to strengthen my hamstrings as a new movement to shock my legs. This was not a timed workout, only for completion.

Those glutes were tough. I used that Bosu ball as alternative (check the video below from about 02:40 to understand the movement). I can already feel my hamstrings taking the hit from squats and this new movement.

Check out some alternatives for glute ham raises if you're missing the equipment like I do

How about Blair Morrison's workout, looks awesome, hopefully I can try it some day. Read the blog post from here.