Wednesday, May 25, 2016

Tuesday 24.5: Snatch, Wod, Accessory, Row

Tuesday. Emom x 15min: snatch (up to 65kg). Wod, 12min amrap: 5 deads (100kg), 10 s2o (2x20kg db's), 15 box. Result, 222 reps. Accessory, 5rds of: reverse hypers and curls. Cool down, 3k row.

Pauliina had girls gathering at our house so I needed to get out of the house for the evening. I had no troubles figuring out where to go. It was a crossfit session to come for sure. For some reason I had no plans whatsoever for this session at all, just went on by feeling. Turned out to be snatches, amrap, accessory and cool down.

  • Every minute on the minute x 18 minutes
  • Snatch
  • 1-3min: 50kg
  • 4-6min: 55kg
  • 7-9min: 58kg
  • 10-12min: 60kg
  • 13-15min: 63kg
  • 16-18min: 65kg
I took the warm-up easily, didn't rush at all, just kept pounding 40kg barbell up and down for a while. Then turned on the clock and completed one rep per minute. It was great to be able to climb up to 65kg again. Had no desire to build up to max of the day. Just needed to work on my technique. And there is something to be worked on for sure. But the lifts are getting better anyway. The bar is not going all over the place anymore. The lifts are starting to look more similar compared to each other.

Metcon. Result, 222 reps. 7 rounds + 7 db jerks
  • 12min amrap of:
  • 5 deadlift @ 100kg
  • 10 shoulder-to-overhead @ 2x20kg dumbbells
  • 15 box jump
Good metcon! Deadlifts have been away from my thoughts lately but it suited very well for this metcon. It could have been heavier but my palms were a bit sore so it didn't feel that good to hold a barbell. Deads were the easiest part of this workout.

Workout's idea was to keep moving constantly. The longest break was between deadlifts and dumbbells as I needed to complete those s2o's unbroken. No point in dropping the db's as it would be a waste of time picking them up from the floor again. Box jumps put breathing high as they regularly seem to do.

  • 5 rounds of:
  • 12 reverse hypers
  • 8 bicep curls
Reverse hypers have been in the back of my head for a long time. Occasionally I get to do them and enjoy every time. Okay, I could do them more often but it's more of a time issue. Accessory portions are for days when there's no rush at all. This was good accessory piece. After all the work I rowed for 3k for cool down purpose.

Monday, May 23, 2016

Monday 23.5: Clean and jerk, Thrusters, Ghd

Monday. Emom x 10min: power clean & 3 jerk @ 70-73kg. Emom x 12: Odd min, 12 thrusters @ 40kg. Even min, 15 ghd.

Good quick session of olympic lifting and emom work to improve conditioning and also skills plus efficiency on those movements.


  • Every minute on the minute x 10 minutes
  • Power clean + 3 touch'n'go push jerks
  • 1-5min: 70kg
  • 6-10min: 73kg

This was great. Actually those jerks felt surprisingly easy. I had thought about doing them at 70 kilos for 10 minutes but then in the middle decided to add some weight. Conservatively but still a little jump. Got to try this with a little heavier too in the future.


  • Every minute on the minute x 12 minutes
  • Odd minutes: 12 thrusters @ 40kg
  • Even minutes: 15 ghd sit-ups

Second piece of action was good too. Went on with this couplet for total of 6 rounds each movement, 72 thrusters and 90 ghd's. Liked to get some volume in the bank. Both movements got breathing on the heavier side. Okay in the beginning it was easier on the breathing and it was definitely manageable throughout but it started to get heavier. Went unbroken on both, and tried to move fast all 12 minutes. Recovery was somewhere around 30+ seconds after each station.

Sunday, May 22, 2016

Sunday 22.5: Pull-ups, Wb, Front squats

Sunday. Emom x 20. 1st, 15 pull-ups. 2nd, 15 wb. 3rd, 10 front squats @ 60kg. 4th, rest.

Today was a busy day even though it's Sunday. We had some errands to take care of and then there was ice hockey world championship's final day and teams are fighting for bronze, silver and gold medals. Finland was part of this dog fight but Canada took them out on the gold game. We went to to the gym for a short session with Pauliina.

Workout of the day.

  • Every minute on the minute x 20 minutes
  • 1st min: 15 pull-ups
  • 2nd min: 15 wall ball shots
  • 3rd min: 10 front squats @ 60kg
  • 4th min: recovery

This was not supposed to be the toughest session of them all. At first I thought about having a recovery day in the form of just jogging for a while but once wife suggested some couples retreat at the box I started gathering my gear up and was ready to pump it up!

These were unbroken sets for sure. There was practically no warm-up prior to this one. No time for that. Just mobilized some joints and then hit it. Pull-ups started to become a factor and legs were on fire, especially on the last 2 rounds. Good one!

Saturday 21.5: Gymnastics, Row, Du's, Push-ups

Saturday. Gymnastics, 5 sets of strict hspu's. Metcon, 15min amrap of: 300m row, 30 du, 15 push-ups. Result, 6rds + 199m row.

We headed to breakfast early in the morning on Saturday as the weather was as beautiful as it gets. Found a nice café in Kumpula and got a chance to eat outdoors in the sunshine. Then some fitness needed to be improved just a little bit more this time too.


  • Every 3:00, for 5 sets
  • Set of strict handstand push-ups
  • Result, 10, 8, 5, 5, 5 reps
This is something I have neglected for too long. It would definitely be beneficial to attack this weakness more often. Strict gymnastics movements. Whether it's handstand push-ups, pull-ups or muscle-ups. Ideally in a metcon it's naturally assisted with a kipping movement in order to utilize the entire body. But for strength purposes strict would be a good tool too.

It was one set every 3 minutes. Started with 10 reps, then 8 and the last sets were 5 reps per set. These tax my shoulders pretty good but also back and hammies are activated as I felt those muscles contract a lot and almost cramp at one set =)

Metcon. Result, 6 rounds + 199m row

  • 15min amrap of:
  • 300m row
  • 30 double unders
  • 15 push-ups
My plan was to take it rather easy this time. My body felt beaten up big time so I figured moving around a bit would be a good thing. It turned out pretty soon that it's not gonna be a walk in the park though. Somehow I turned the buttons on and went after it with a good mentality. I'm very happy I was able to dig deep and find the appropriate mental state.

It's been ages since doing double unders so I had no idea how they would turn out to. I foam rolled my shins good as I have found that's a good way to avoid the shin pain on the jumps. That was a good decision and maybe that's the reason why my du's rolled very nice. Had zero misses on those boom!

Push-ups were unbroken too. The round times also stayed consistent throughout the workout and I was able to keep the transitions rather quick as well. At least it felt like it. It's another thing what it looked like from outside hehe

Recap of handstand push-ups

Saturday, May 21, 2016

Friday 20.5: Clean, Squat, Oh lunges, Hspu

Friday. Emom x 10: Hang clean + Clean @ 90kg. Emom x 10: 3 back squat @ 120kg. Emom x 15: 1st 10m oh lunges @ 50kg. 2nd 10 hspu. 3rd rest.

On Friday it was quite a bit of barbell work. Cleans, squats and overhead lunges. This hurt my body. Especially squats makes my butt cry today on Saturday.

  • Every minute on the minute x 10 minutes
  • Hang clean + clean @ 90kg
These were good all the way. Hang cleans started to feel heavier but it's good do notice they can be completed any day. Hips felt a bit tight but somehow they managed to do these.

  • Every minute on the minute x 10 minutes
  • 3 back squat @ 120kg
This were brutal. I've one this once before with the same weight I suppose. For couple of minutes it was okay but for 10 minutes it felt nasty. One day after my hamstrings and glutes are sore as hell. I like it!

  • Every minute on the minute x 15 minutes
  • 1st minute: 10m overhead walking lunges @ 50kg
  • 2nd minute: 10 handstand push-ups
  • 3rd minute: rest
Squats took the best of my energy but after some recovery I took one metcon with overhead lunges and hspu's. Had to take advantage of the empty grass matt at the gym as it was almost empty during the day. Lunges were overhead version as it's something that is difficult to arrange on a regular training day because the gym might be crowded.

By the way those lunges sucked! They were as good piece of fitness as they were supposed to be but I mean they burned my shoulders. Or maybe it was the combination of oh lunges and handstand push-ups but my shoulders were devastated after this.

Thursday, May 19, 2016

Thursday 19.5: Row, Ghd, Box, Snatch, Burpee

Thursday. Metcon, 3rds of: 30 cal row, 30 ghd, 30 box jump overs. Time, 14.10. Metcon, 8min amrap of db snatch (25kg) and burpees.

The playoffs started today in the Ice Hockey World Championships. Had to rush home after work to check Finland win Denmark. Got to say there seemed not to be a lot of feeling and will to win but on either team's mentality. Still, Finland won and moved on to compete against Germany or the comp host Russia. I found a chance to hit the gym after the game.

Metcon. Time, 14.10
  • 3 rounds of:
  • 30 cal row
  • 30 ghd sit-ups
  • 30 box jump overs
This was all about hip flexors. Every movement put pressure on those areas and it took a while after the metcon to recover. No idea of the row pace, I just looked at the calories and kept pulling. Ghd's were unbroken on the first round. On the second round I broke it to 18-12, and 12-10-8 on the last round. Core stayed good on these, it was all about the hip flexors. On the box overs I paced myself but never stopped moving.

Metcon. Result, 116 reps
  • 8min amrap
  • 2-2, 4-4, 6-6… of:
  • Dumbbell snatches @ 25kg
  • Burpees
My plan was to hit another metcon today so after recovering for a while I came up with this one. One training partner hit something with db snatches and burpees and it sounded good so I modified it to this one. This was a perfect conditioning piece. Got my breathing high and the overall fatigue hit me little by little.

Wednesday, May 18, 2016

Wednesday 18.5: Press, Squat, 15min amrap

Wednesday. Push press 5-4-3-2-1 (up to 85kg). E2mom for 10min: 1 pause squat + 2 squat @ 120kg. Metcon, 15min amrap of: 5 power cleans @ 80kg, 10 pull-ups, 15 wb. Result, 200 reps.

Damned, I wrote a post already and then it disappeared mystically. So this time I let the numbers speak by themselves without stories =) Got to say I'm happy on the push presses. Haven't pressed more than 85kg ever so got to take this with a smile on my face.

  • Push press 5-4-3-2-1 (60, 70, 75, 80, 85kg)

  • Every 2:00, for 5 sets
  • 1 pause squat + 2 squats @ 120kg

Metcon. Result, 200 reps (6 rounds + 5 wall balls)
  • 15min amrap of:
  • 5 power cleans @ 80kg
  • 10 pull-ups
  • 15 wall balls

Monday, May 16, 2016

Monday 16.5: Snatches and Cleans

Monday. Emom x 15min: Snatch (up to PR 72kg). Emom x 15min: 2 cleans (up to 100kg).

Did you watch the Crossfit Regionals during the weekend. It was great to get some competition action streamed at throughout the weekend from Friday to Sunday. Pacific, South and California regions threw down first. The events were as tough as they looked like beforehand. It was cool to see those guys attack them. It was a nice surprise that Josh Bridges smashed also the big weights in every event even though he's not a monster in size. Dan Bailey being left out from the Games was a bummer though. So many super athletes were competing for those 5 tickets to Carson that everybody can't go.

  • Every minute on the minute x 16 minutes:
  • 1 snatches (50, 50, 50, 55, 55, 55, 60, 60, 60, 62, 64, 66, 68, 70, PR 71, PR 72kg)
  • Every minute on the minute x 15 minutes:
  • 2 cleans (80, 80, 80, 85, 85, 85, 90, 90, 90, 95, 95, 95, 100, 100, 100kg)
My muscles felt good after the HC Triplet but somehow my body felt worn down in general. Probably due to the three workouts completed on Saturday. Decided to go by feeling on this one. No pressure, just take some lifts on the snatch if I could get my hip mobility on point. I took my time with the warm-up and started taking singles at light weights. It felt like I would definitely stay light all day.

However, it was emom and I decided to go up after every 3 minutes, starting at 50kg, then 55kg and finally 60kg. Those felt nice so I just added 2kg after each set every minute after the initial plan. That 64kg was something that startled me. It felt super good and I surprised myself by really dropping under the barbell. Yes, it might sound funny looking at my snatches =) But that was the feeling I had on that specific lift, and it boosted my confidence to ridiculous levels. So I just kept adding little plates on the bar until I got to 70kg.

Only once in my life have I got 70kg up, and that must have been something like 2 years ago. It's a threshold that has frightened me for too long. That should be a given on any training day in my opinion. My snatch is currently pathetic. Got that 70kg and was pumped over it! Decided to take it safe and add just 1kg on top of that to nail a personal record. That was ugly as hell so I added another kilo to get a better lift completed. Another Personal Record saw the daylight at 72kg boom!

Then it was time to get some cleans under my belt. Took doubles every minute for 15 minutes. Starting at 80kg, and going up 5kg after every 3 minutes. Last weight at 100kg. These were cool too.

Sunday, May 15, 2016

Sunday 15.5: Bench press

Sunday. Bench press 10x3 reps (up to 90kg).

Yesterday's work got to me, at least to some point. Body feels surprisingly good considering we ramped up the volume pretty big time. It was by far the heaviest Triplet physically this far. Something we would not have been able to complete like that before. My body cramped up in the evening. Both forearms and lats seized me in the evening when I tried to get my butt off the couch =) Woke up three times during the night to the toilet as I had drunk liters of water during the day. I was also hungry during the night and sneaked to the fridge at some point.

Perfect spring day at Cafe Regatta


  • Bench press 10x3 (70, 74, 77, 80, 84, 87, 90, 85, 85, 85kg)

Decided to take it easy today. Went to the gym and did mobility for some time, and then went benching. Definitely didn't wanna go to real heavy weights. Just simply built up to a nice triple at 90kg. Body is okay, it's just generally a bit beaten all over the place.


My left shin and ankle have burn marks from the rope climbs. It was good to get some strength piece in for today. I'm sure this made my recovery better and smoother compared to if I had done nothing instead.

Saturday 14.5: HC Triplet Goes Kehä!

Saturday. HC Triplet Goes Kehä. Three team events with Toni and Sipa.

Huh what a competition day with the boys!!! The volume ramped up to this year's HC Triplet. To see what HC Triplet is really about you can scroll to the right hand side of the blog and check the links to prior Triplets. This was the fifth time we arranged this with Toni. Last two times my bro has been part of it too. Shortly, the idea is to thrown down for 3 grueling events to torture our bodies and minds. This year's "games" were a success as well. First time we did this inside, location was Toni's crossfit affiliate called Crossfit Kehä. Usually we have been outdoors, mainly in Pirkkola sports park. This was also the first year we had barbells included in the game.

Event 1. Time, 38 minutes

  • One athlete rows 300m constantly
  • In the mean while, 2 athletes chew down a chipper of:
  • 50 bar muscle-ups
  • 100 burpee box jumps
  • 50 handstand push-ups
  • 100 pull-ups
  • 50 squat cleans @ 80kg
  • 50 thrusters @ 50kg
All of the three events were supposed to be different style and different stimulus. The first one was classic chipper style workout with one guy rowing at the sidelines all the time. Just row your 300 meters and tag next one in line for rowing. We rotated the rower evenly of course for the entire 38 minutes that this bad boy took us to complete.

This felt like it took an eternity. It was difficult to know exactly how much it would take time but it was no surprise it took energy, a lot of energy to get to the finish. Our plan was to go by feeling. We didn't divide the work load evenly, just agreed to go for a good bunch of reps, then tag the next one to work on his behalf.

Bar mu's kind of fell on my neck to complete mostly. Those felt pretty good today. I reckoned not to take too big bites as it was the first part of the workout. It was 3-5 reps per set all the way. Burpee box jumps were about 5 reps per dude at a time. That seemed to suit well for everybody.

Hspu's felt very good. Those also seemed to be good for Sipa and Toni too. So I only got to do one set for 10 reps and the second one for 5 reps. At this point I thought they would suck more but luckily not.

Pull-ups. Those could have potentially destroyed us but there was good mental strength and someone was hanging on the pull-up bar constantly. Toni ripped his hands right on the bar mu's so these were nasty to go after with a bloody blister in hand. Luckily he found a glove in his bag. It was probably not cool to do pull-ups with just fingers.

God damn that squat clean @ 80kg! Especially the first reps felt heavy. I was able to rack that barbell perfectly every time. It just felt heavy as hell in the bottom position. There was no doubt of standing it up though. But it really smoked legs and hip flexors with every lift. But those got better through time on everybody's behalf. I believe I got most of these done. Ideally it was planned so that we would do quick singles but it change on the fly and went by feeling.

In the beginning thrusters felt like they would definitely be the most disgusting element. Never have I done so light thrusters at 50 kilos! After 80kg barbell that really felt something we smashed rather easily. It was about sets of 5 reps all the way. Finally after 38 minutes it was over. Very good job guys! Great way to start the Triplet, awesome commitment from everybody!

Event 1

Event 2.

PART A. Time 17min
  • Interval work of kettlebells and shuttle runs
  • Each athele completes one round of work, tags the next one to work the same work load. Once every athlete has completed the first round, they move on to the next round
  • 1st round: 20 kettlebell swings @ 32kg + 10x10m shuttle run
  • 2nd round: 20 kettlebell snatches @ 24kg + 10x10m shuttle run
  • 3rd round: 20 deadlifts @ 32kg + 10x10m shuttle run
  • 4th round: 20 double kettlebell jerks @ 16kg + 10x10m shuttle run
  • 5th round: 20 double kettlebell front squats @ 16kg + 10x10m shuttle run

PART B. Result, 74 reps.

  • Right into part b, as many reps as possible in 8 minutes of:
  • Clean and jerks @ 70kg

This was nasty. If the first was more of a long, grueling chipper, this was interval work where legs were destined to get murdered in the process. Point was that Sipa started, he completed the 1st round of work, Toni and me rested in the mean while. Once Sipa threw himself over the finish line, I completed the same work load. And after I had done my part, Toni did his. After Toni, Sipa moved on to round 2, and this system continued through all 5 rounds.

The dark place definitely showed up on the shuttle runs. It was shuttle runs on purpose. That's a million times worse than 100m run itself. It really didn't matter which element of these five alternatives was going on. Okay they first swings were heavier, and front squats got our legs big time as well.

Sipa lost his calf in the process on one of the runs. He started limbing because of the cramp. Luckily we had magnesium spray and he was able to continue nicely. We had different weights for different movements. This time we agreed the loads were right were they needed to be.

It took us 17 minutes to complete the kettlebells and runs. Part B initiated right after the work had been completed. This frightened us a little prior to the workout. I thought why the heck did I program this heavy barbell right after intervals.

However, we got this! We won the barbell for sure. We kept the same order on this one. Sipa started, I was second, Toni came third. I felt strong already on the first rep. Took it on the front rack, and bounced it overhead with the same movement, not stopping at any point. Was able to keep this pace throughout the 8 minute time window. I felt like my partners also improved towards the end all the time, and it started to look like a feather in their hands towards the end! We got through 24 rounds + 2 reps. That makes it a total of 74 reps.

Event 2

Event 3.

  • 15min amrap of:
  • Rope climbs

Grande Finale! We once saw Mikko Salo and Jonne Koski post a workout where they did 30min amrap of rope climbs. That really stuck to my head as we honored their work capacity with my bro. HC Triplet seemed like the perfect place to redeem that promise we made to each other to get after it some day.

The rope was long. A lot longer than I have used to climb in Klaukkala. Well, I have 7.6m rope but the distance to climb is probably 5 meters long. This was probably 7 meter all the way. At first we climbed to 5m (I went to mark it with a tape in the beginning) but at some point I decided to start going all the way to the roof. I still had something in my tank and strength left, and I didn't want that to be the case once HC Triplet Goes Kehä was finished!

It felt super good to climb. And I was very positively surprised how well my body was able to hold on with just short recoveries between climbs. Toni had some issues with his shoulder and had to withdraw at some stage and it was on me and Sipa to finish the 15 minutes. That made the recovery even shorter. Still, we somehow were able to move up and down the rope nicely. I have no idea of the amount of reps we completed. Sipa had an idea of about 20 reps per dude.

These competitions have always been tough as nails for us. Definitely heavy work both physically and mentally. These are written to be tough, and we succeeded in that goal. As we look at this afterwards I got to say some progress has taken place for Sipa, Toni and I. There's no way we could have done this volume in the last Triplet in 2014. Neither did we have the skills back then required in this comp. So it's very uplifting to stop for a while and think how much progress has been made in the past years.

Event 3

Friday, May 13, 2016

Friday 13.5: Crossfit Kehä

Friday. Metcon, 12min amrap: 8 wb, 10 burpee, 12 box. Result, 228 reps.

It was a recreational day at work. Together with Toni we arranged so that a good bunch of my colleagues got a chance to get a first taste of crossfit in their life. It was a 90-minute class of introducing crossfit as a sport and hobby, then warm-up, metcon and cool down. Great way to close the work week.

Metcon. Time, 228 reps (7 rounds + 10 burpees)
  • 12min amrap of:
  • 8 wall balls
  • 10 burpees
  • 12 box jumps
Got to be proud of these guys! It was a blast throwing down with good people. And Toni did a good job hosting our team this Friday. The metcon itself was a lot more brutal than I anticipated. It looks so deceptively easy. I'll tell you, it wasn't.

Bodyweight movements all the way. No need to stop at any point. That made it mentally challenging. There were no excuses. I kept moving and got through almost 8 rounds. Those burpees sucked butt. Really nasty. That seemed to be the general opinion. It was great to see these guys attack it from the very first 3-2-1-go command! There was a lot of eagerness in the air, and they went all in right away.

Thursday 12.5: Snatch complex, Long wod

Thursday. Emom x 10: Snatch complex (up to 55kg). Metcon, 8rds of: 12 s2o @ 50kg, 40m walking lunges, 500m row. Time, 38min.

On Thursday agenda was snatch work in the beginning and then a long metcon for conditioning purposes. That one was easier on the lungs but burned my legs big time.


  • Every minute on the minute x 10 minutes
  • Power snatch + Hang snatch + Snatch balance
  • 1-5min: 50kg
  • 6-10min: 55kg

Metcon. Time, 38 minutes

  • 8 rounds of:
  • 12 shoulder-to-overhead @ 50kg
  • 40m walking lunges
  • 500m row
After sparring with couple of friends I ended up doing a longer conditioning piece. This was kind of gnarly. Mostly due to the lunges. Those bastards shot my legs. Basically each movement put pressure in the lower body, and it felt after the 38 minutes were done. S2o's were unbroken, so were the lunges. Okay, it's 20 meters one way, and then back down. Rowing was easy pace, at 1:55.

Wednesday, May 11, 2016

Wednesday 11.5: Clean, Hspu, Pistols, Pull-ups

Wednesday. Every 30sec, for 10 min: clean (up to 100kg). Wod, 6rds of: 10 hspu, 10 pistols, 15 pull-ups.

Some oly lifts to begin with, then Mary-style practice to hone on my gymnastics skills. By the way, it's getting closer. The Crossfit Regionals I mean. On Friday the first athletes are going to throw down in California. It's gonna be freaking awesome!


  • Every 30 seconds, for 10 minutes
  • 1 squat clean
  • 0-2min: 80kg
  • 2-4min: 85kg
  • 4-6min: 90kg
  • 6-8min: 95kg
  • 8-10min: 100kg

This was one squat clean per 30 seconds. And after every 2 minutes I put 5kg more weight on the barbell, starting at 80kg and finishing at 100kg. I'm happy on these lifts. First ones were easy, and the jumps were moderate so my body adjusted well to those weights. It was good to see the 100kg cleans went down well too. It's cool to be able to move that weight. Sometimes I take that for granted but then again looking back occasionally from where I come from this is good progress. Wasn't able to clean 50kg when I started crossfit =)


  • 6 rounds of:
  • 10 handstand push-ups
  • 10 pistol squats
  • 15 pull-ups

Didn't time this one and I took it easier than a normal metcon. Wasn't looking for the best possible time. Instead, focused on going unbroken on the sets. Not that I took too much recovery anyway. This burned my lungs anyway. These movements tend to do so at least in my case. Last set of hspu's had to be broken to two sets but other than that it was ub. It is also good to witness doing sets of 15 pull-ups quite often and I've been able to do most of them unbroken.

Monday, May 9, 2016

Monday 9.5: C&J complex, Front squat, Burpees

Monday. Clean and jerk complex 1+3 @ 80, every 2:00, for 10min. Front squat 4x5 (up to 120kg). Metcon, 5rds of: 7 hang power clean (60kg), 10 burpee. Time, 5.11.

I was waiting eagerly for these jerks today. Some oly complex, then strength in the form of front squats, and a quick intense conditioning piece to burst my lungs. In the evening Finland is playing against USA in ice hockey world championships, it's gonna be a blast!

  • Every 2:00, for 10 minutes
  • 1 clean + 3 split jerks @ 80kg across
This was fun. Did 5 sets of 3 jerks, taking the barbell from ground each round. The cleans felt super easy today for some reason. Okay, it's 80kg so it should be too but usually it depends on the day though. This time the bar was light on the cleans. Jerks were touch'n'go with no rest on the front rack at all. That's been my focus lately. Some reps were a bit shaky but all in all it was a good effort.

  • Front squat 5-5-5-5 (100, 110, 115, 120kg. Last set was 4 reps)
Without warm-up I took the barbell in front rack and went for squats. Plan was to build up to a heavy 5-rep set. First set was touch'n'go, next set is on video, and 115kg was heavy. Decided to go for 120kg, and messed it up on the last rep, had to drop it on the fifth lift.

Metcon. Time, 5.11
  • 5 rounds of:
  • 7 hang power clean @ 60kg
  • 10 burpees
This was intense. This really got to my upper body. It was under tension all the time. Plus respiration was also intense all the time. Burpees always seal the deal for heavy sweating and breathing. Cleans got also a lot harder than I thought but it was the combination of these movements. Very good stuff!

Sunday, May 8, 2016

Sunday 8.5: Gymnastics, Intervals

Sunday. Gymnastics, strict mu training. Intervals, every 3:30 for 5 sets: 10 pistols, 15 pull-ups, 20 wb's.

This day concentrated in skills training and intervals for conditioning. I got the inspiration to practice strict ring muscle-ups from CF Regionals and as I saw one of my buddies nail some of them just couple of days ago. I haven't tried one in years so I had no idea how they would be like. Afterwards pretty much bodyweight interval work for engine.


  • Strict muscle-up training
Took maybe 10 attempts to get one. Not today but in the future I'll take one. I just need some coaching for this. Got to ask Lauri at the gym how to do one. I did use false grip for these, and got my hand ripped from the wrist. It's unbelievable how easily my hands get ripped on muscle-ups and pull-ups if they are not protected. Blisters, tears and rips all the way.

The thing is I need to keep the rings closer to my chest. That part felt difficult. They easily go apart. Another thing is that on the last reps I remembered to lean backwards on the first moments of pulling. Maybe I should maintain that position a notch longer before pushing forward with my chest, or something.


These felt much better than they were ages ago when I last time attempted these. It was a very feeling as these have gotten a lot better. I believe this is achievable.


  • Every 3:30, for 5 sets, all in
  • 10 pistol squats
  • 15 pull-ups
  • 20 wall ball shots

Decided to hit some interval work to get blood running in this body. Pistols, pull-ups and wb's. Tried to minimize the recovery time between elements. I'm very happy I got the pull-ups done without them getting too taxing. I thought they might be the ones that get me today but luckily they feel rather strong now. Went unbroken each time. One round might have been something 1:30 per round, not quite sure, didn't time them that precisely, just kept moving.

One extra set of 15 pull-ups