Monday 23.3: Clean, C2B

Monday. Power clean build up to a heavy single (max PR 100kg). Emom x 10min: 2 power clean @ 90kg. Skills, every 90sec: 15 c2b. Squat therapy and mobility.

There were high expectations for this Monday. I knew beforehand there wouldn't be no need to rush so I would be able to work my ass off. Schedule showed there were front squat doubles, maybe high rep back squats as well as cleans for barbell work. And then a very intense style metcon in the end. However, my throat feels like there's a piece of cactus right now, that's the feeling I've had all day. Don't have a flu though but this just doesn't feel right so I had to take it easy.

Meal prep for the week

Pulls.

• Power clean, build up to a heavy single
• 3x70, 3x80, 2x85, 1x90, 1x95, 1x100kg

Yesterday got me thinking what my max load for power clean would be. Max before this day as been 95kg and it's quite recent too. I have traditionally taken all heavy cleans with a squat. This part of the session wasn't that serious, just wanted to put some weight on the bar and pick it up on the front rack.

All of these cleans felt very good. Barbell's touching point on my thighs was quite high, and there actually was a short time when the bar was weightless as I turned it over. The last rep was 100kg which is 5 kilos more than I've ever power cleaned. I'd like to say it wasn't my max load. Well, it was but there definitely is more potential. I didn't try any heavier loads this time. Left some for next time.

Emom.

• Every minute on the minute, for 10 minutes
• 2 power clean @ 90kg

As these cleans were solid I threw in a workout of emom training. Doubles of 90kg, kinda heavy. But for some sick reason these felt very good too. There was a psychological effect. I had just lifted 100kg up so dropping 10kg back was a lot lighter mentally.

I felt like a superman lifting that 90kg for doubles every minute. Okay, not a super heavy weight for some people but for me 2 reps of power cleans at this weight is no walk in the park. Squat cleans would have been a different thing.

Clean 2x90kg

Skills.

• Every 90 seconds:
• 15 chest-to-bar pull-ups

Pull-ups - and especially c2b's - are always something that should be on the agenda of improvements. I just bought "natural grips" from Rogue at the same time with my rope, so they got to test on these c2b's. They felt very good as I put them on but unfortunately they didn't stay on place on the pull-ups. For 2-3 sets they were okay but at least the last one was a bit frustrating. I need some protection on my hands with the pull-up bar. At least on this bar as someone has taped it and there's a lot of friction with hands every time. I'm not a huge fan of rips and tears. And those tend to come very easily on my hands.

First set of chest-to-bar's was easy. Second one was a lot tougher. Third one was impossible to get through unbroken, I guess it was 10 reps on the first try on this set. And last set was a lot of pain. Focus was to get as many reps as possible on the first attempt, then finish the set as quickly as possible because there was that 90 second time window.

Mobility.

• Squat therapy
• Resistance band stretches
• Overhead squats with a pause in the bottom
• Snatch balance with a pause in the bottom
• Lacrosse ball work

I still wasn't ready even though it felt like there wasn't much I was able to do. So I grabbed a pvc pipe and worked on overhead squats and snatch balances and staying in the bottom position for seconds. Also did it with an empty barbell. Those extreme positions make good for mobility purposes.

Squat therapy's results were absolutely positive. Never thought I could get as close to the wall as I did today. It took multiple attempts, starting from much farther, and then every attempt was an inch closer. Finally my toes were about the length of my middle finger plus 1-2cm away from the wall. That's success!