Tuesday morning again

Missed logging a few workouts, oops. Something noteworthy from those sessions is walking with barbell overhead. Did 3 walkouts with 40kg, duration about one minute per walkout. Afterwards it felt immediately in the.back between lats, a problem area for me since winter and cold weather. Fortunately those feelings lasted only for a day and they next they traps were feeling the pain, albeit in a nice way. Will definitely continue to do the overhead walkouts.

Today

1a Hang Clean 8*50,60,70, 8*8*80 kg (last fail)
1b Sled push 2*40,65,80,95,110 kg

That was nice! Sweat flowing, mushy kera and grip blasted. I'm lovin' it!!! :)

Tuesday mounniin

Random stuff.

Rack holds, push press
1*50,60,70,80,90, 3*1*100 30sec hold

Speed complex 1*50 kg time 1:23 !!!

10* sled push 50kg, easy does it, lets get used to this shit again :)

20 Snatches @83% revisited

About a month ago did 20@80-90% wod, to be exact did at 83% which equals 75kg. Then did hang snatches and time was around 14min. Started doing a rep per half a minute nut.that was too much. This time the story was different.

Snatch 20*75kg = 9min 10sec

Quite happy about this one. Weight was quite optimally chosen since I did not have to bust my ass to get a rep every 30seconds and yet it was heavy enough to almost miss couple if reps.

Finished session with some band pull-aparts, pushups and biceps curls muahahahaaa!!! :D

Tuesday snatching

Never really tried snatch sets with 3 reps so now was the time. Thibs said something that building muscle with oly lifts requires rep ranges 3-6.

1 Snatch 3*50, 3*60, 3*70, 4*3*75 kg
2 Snatch Grip High Pull 3*75, 3*90, 4*3*100 kg
3 Speed complex @50kg
4 some pushups and pullups and ring shoulder pulls and band pullaparts

Got ironmind lifting strapas and high pulls feel awesome with those, beats those worn out leather no-name straps in the gym.

Sunday

Did something, shoulders i think.

Some Snatches

Felt really tired, fasted yesterday and slept horribly like the last week. Managed to do something still, no way I could do this without a preworkout stimulant drink.

1 Hang Power Snatch
3*50, 3*60, 2*70 ,2*75, 2*75, 2*75, 2*77.5, 2*80kg

2a OHS 4*6*50 kg
2b Pushups incline 4*10

3 Snatch Grip High Pull
3*50, 3*70, 3*80, 3*90 4*3*95kg

Band pullaparts for cooldown, planned to do speed complex or fran but had no energy left so it was best leave to another time. Sometimes u just don'have the power. No need to force it since this month of vacation has been awesome training-wise.

DT

Warmup basic style, defranco agile 8 + speed complex + band pullaparts 100* + some dynamic stretching

DT
5 rounds @ 70kg
12 Deadlift
9 Hang Clean
6 Push Press

13:30. First four rounds every set on the minute, last round faster. Not too hard for me like this and I assume I can squeeze  at least 2min off the time.

Some challenges for the future:
DT under 10:00 and Heavy DT @90kg under 15:00. :)

Ended the session with some assistance work, 3 rounds:
1a Barbell Curl 8*40 kg
1b KB Swing 30*32 kg
1c Band Pull-Aparts *30

Last but not least 2*1-Arm Sled Pull