Mon 19 Aug 2013

WL and a short workout

Snatch (full)
Warm up: 5 x 20, 2 x 40, 50, 60, 70.
Work weight: 75, 80, 85 (PB), 2 x 87.5 (F). I wasn't really aiming for a PR but when I hit the easiest 85 kg I have ever done I thought 'what the hell,' and tried it. It felt much, much heavier, but then again, I had spent a lot of energy already.
Volume: EMOTM snatch - 10 x 70 kg, 5 x 75 kg. Seb was giving cues and I actually really dialed it in towards the end. Cues: 1) Keep the chest up and the butt down, 2) start slow, accelerate above the knee.

Clean (full)
Warm up: 5 x 60 kg.
Work sets: 5 x 82.5 - 87.5 - 93.5 kg. Did them as singles with very short breaks. Went well and was not too heavy at all.

Jerk (from rack)
Warm up: 5 x 20 - 40 - 60 - 80 kg.
Work sets: 5 x 95, 4 x 100 + 1 x 100, 3 x 105 + 2 x 105 kg. Doing a full set of 5 was too hard on the two heavier weights, so I decided to re-rack and take 30 secs to breathe and reset. Overall I am happy about the jerking.

WOD w Smuksen
5 rounds, you-go-I-go of:
2 x 20 m prowler w 40 kg load
15 TTB / atomic sit ups
15 push ups

Result: fastest round was 1:07, slowest round was 1:31. Nice to do some prowler for a change.