Friday 29.7: Snatch, Squat, Rope, Sled, Clean, Hspu

Friday. Snatch / Ohs e2mom complex @ 60kg for 16min. Front squat 6x2 @ 110kg. Intervals, every 3:00, for 15min: 1 rope + 4x10m light sled push. Hang power clean triples, build up (up to 95kg). Accessory, 50 hspu.

This time I took my time at the gym. It turned out to be an effective session and I moved around between different portions. Started with snatch complex, then front squats for strength, intervals, more olympic lifts, and gymnastics work.

Oly.

• Snatch + Overhead squat complex @ 60kg
• Every 2:00 minutes, perform
• 1+3
• 1+3
• 2+2
• 2+2
• 3+1
• 3+1
• 4+0
• 4+0

This one was stolen from one athlete who's been working at Toni's Box the past week. It sounded like a great complex for improving snatch. Started with one snatch and more overhead squats, then changed so that the number of snatches increased and ohs decreased. The barbell remained at 60kg at all times.

There were some reps I wasn't satisfied with. It's not a good rep in my books if you have to catch it by stepping forward. You should be able to catch it where you land. My warm-up was also short and hips weren't feeling mobile so I stayed above parallel. Other than that the barbell felt good all the way and there were no misses at all. It's cool to see good things are happening at 60kg.

Strength.

• Every 2:00, front squats 6x2 @ 110kg

Feels like an eternity since squatting. Last time it was back squats, this time front squats. Felt stiff and slow from the very first set. However, on the video it looks pretty good. Okay, it's still not the most explosive out of the hole but elbows seem to point straight ahead and form stays good.

Intervals.

• Every 3:00, for 15 minutes
• 1 rope climb + 4x10m sled with light sled (40kg + sled)

Sprints, one rope up and down, then a sled that only had 4x10kg bumpers on. Went down and back for 4 legs of the matt. Felt miserable on the legs. I got 5 of these sets completed, one round every 3 minutes.

Oly.

• Hang power cleans, build up to a heavy triple (40, 60, 70, 75, 80, 85, 90, 95kg)

We were pretty much ready and everything had been performed what we had thought of. I threw in the idea of Toni joining me to pull some barbell from hang position. We basically didn't have any plans. I took a triple, and he followed. Round by round we added a bit weight until we reached something that could be described as a personal record for both of us. Toni was doing these as hang squat cleans.

I don't remember taking 3 reps of hang power cleans ever @ 95kg. It was remarkable for me! Gainz. Toni also reckoned that weight to be his record for a triple @ 95kg. Great work mister!

Gymnastics.

• 50 handstand push-ups

In the end I did quick gymnastics piece to burn shoulders and improve skills. Goal was to do sets of 10 reps with short rest periods. Those recovery times were on point. I got to 40 with 10-rep sets, then 2x5 to finish it. I was satisfied to these at this point of the session.

Toni did benchmark workout Cindy of which you can see the last reps here