Thursday, January 15, 2015

Thursday 15.1: Snatch, Ohs, Thrusters, Burpees

Thursday. Hang squat snatch 1-1-1-1-1-1-1-1-1-1 (50-55kg). Ohs 3x5 (60kg). Metcon, 10-8-6-4-2 of: thrusters (40kg), lateral burpees. Time, 3.04.

Thursday concentrated mostly on snatch work. First some hang snatches, then took some deep overhead squats to work on the position. Finally I had time for a quick one, and it turned out to be very high intensity stuff, and thus cruel for the body and lungs.

Mobility time

  • Hang squat snatch 1-1-1-1-1-1-1-1-1-1 (4x55, 6x50kg)
I had higher expectations for this snatch session. The catching part of the snatch wasn't quite there so I fell forward on some of the reps. Started at 55kg, and after couple of repetitions I dropped to 50kg. Those were much easier but still they were not perfect. There was one miss during the entire session as it fell too much in front but I replaced that with another attempt.

Overhead squat.
  • 3x5 reps (all sets 60kg)
After snatches I added 10kg and worked for the overhead squat movement, and mainly the idea was to dig deep on the squat's depth. I'm happy on the form I was able to maintain on these reps, and my armpits were shooting forward which is a good thing obviously.

There was one moment of lack of concentration on the third set and my barbell fell forward on the 4th set… It wasn't that heavy but it just shakes somehow and it's difficult to save it once it starts to go. Anyway, overhead squats are great for sure. It wouldn't make any harm to combine them with snatch work.

Metcon. Time, 3.04
  • 10-8-6-4-2 of:
  • Thrusters, 40kg
  • Lateral burpee
Huh, this was bad ass. I thought about short, high intensity workout. This was exactly that. I was able to do work throughout the workout, I'm very happy on the way this was carried through. There was mental game element involved as my legs started to go jello but I told myself to keep moving anyway.

Naturally everything unbroken. Both of these movements shot heart beat through the roof, and it took some time to get back in life after the workout was over. It was interesting as the weight itself wasn't heavy but my legs were really feeling it. Shoulders kept hanging there pretty well but it was mostly the lower body that tried to whisper to slow down. Luckily head was in the game and I didn't listen. Great workout!

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