Friday, October 2, 2015

Thursday 1.10: Deads, Bench, Dips

Thursday. Deadlift (up to 170kg). Bench 7x3 (90kg). Accessory, 50 ring dips.

Today was exceptional day. We are having a mini vacation for couple of days in Berlin, Germany. I went to work for rhe morning but pretty soon hit the gym for a strength session. Meathead day to be honest. Some deadlift doubles and 4's. Max load was 2x170kg. Took it up twice.

Bench was more systematic work as I did 7x3 work load at 90kg. Felt great to move this weight around as I remember a time when it was max triple. Lately this has taken huge steps forward so this weight was no problem.

Cashout was 5x10 unbroken dips on the rings. This was early morning session too and I didn't get the most out of deadlifts but bench and dips were rick solid so I'll take these gains and head to the airport!

Wednesday, September 30, 2015

Wednesday 30.9: Row, Shoulder press, Sled, Burpee

Wednesday. Conditioning, 3rds of: 1.000m row, 2min rest. Shoulder press 7x3 (up to 60kg). Intervals, every 3:00 for 21min, perform 20m sled push + 12 burpee.

Morning workout. Conditioning went pretty well but the strength part is always a bit of a struggle in the early morning. Barbell felt heavier than normally. Or actually the bar wasn't that heavy but my limbs felt kind of awkward throughout the session. This is not ideal time of the day for me. But it was great to get a good sweat on!

  • 3 rounds of:
  • 1.000m row
  • 2min rest between sets
Rowing is something I could basically hit quite soon after walking to the gym. But because it was somewhere 9.00 - 9.30 when it was time to do the work, I took my time in warming up properly before taking the first stroke. Pace was sub 1.50 for each interval. My legs got tired in the middle of the first set =) They started to burn, that shows how "fresh" my body is in the early morning.

For the last two rounds I tried to focus more on the pull with my upper body. Yes, that's definitely not ideal, rowing should be initiated from strong legs but today this lower body would have been out of order for the rest of the session so I had to to this choice.

  • Shoulder press 3-3-3-3-3-3-3 (50, 55, 60, 60, 60, 60, 60kg)
Traditionally I have ignored shoulder press for strength training. My ideology has been that it's better to have heavier loads overhead in the form of push press / push jerk / split jerk. When you have heavier loads up in the air, it must be more beneficial. This is something that I've tried to implement. Shoulder press is still a great way to test out for pure shoulder strength.

Lately there has been quite a lot of elbow pain. This has occurred more or less in the heavier barbells. Doing shoulder press has not created this kind of pain so I thought it's good to hit some strict press sessions and increase strength in shoulders. It's felt good lately to lift the bar up. Hopefully I can do this stuff in the future as well. It's an awesome feeling to totally burn the shoulders, by any means possible.

  • Every 3:00, for 21min, perform the following:
  • 20m sled push + 12 burpee
This was created on the spot after presses. Burpees came to my mind first, sled slowly creeped somewhere from the back of my head. Great couplet in my opinion! The purpose of this workout was to go all out from the gates in every set, then maximize the recovery before next session. There would have been no point in taking each interval easily. The point was to go hard.

As this type of workouts usually tend to be, this got tougher towards the end. There was enough recovery between each interval but legs were burning more and more in the last rounds, and breathing was not easy. Actually it always hit me right after the last burpee. That was the toughest part as it felt like someone just hit me in the face at that point. These were quick intervals so it was possible to go 100% pace from the very beginning in all 7 sets.

Tuesday, September 29, 2015

Tuesday 29.9: Squat, Hspu, Pull-up, Box

Tuesday. Squat triples (up to 143kg). Metcon, 5rds of: 10 hspu, 15 pull-up, 20 box. Time, 12.44

Nice! Today back was alright and it was great to get some squats in the system. Legs felt strong today and I got some heavy loads up as planned. Metcon's main idea was to get pull-ups done. The rest was a good bonus.


  • Back squat triples (100, 115, 130, 140, 142, 143kg)
My max triple in my life has been 140 kilos. Okay I got it up some weeks ago and it felt like there's more room to lift heavier weights. Today I redeemed those promises in my head. I did the first three of these sets pretty much touch'n'go, even at 130kg. That was sick to pump it up and down just like that. Wasn't heavy at all.

The last three sets were obviously a lot tougher but I'm still very positive surprised how well those loads moved around. 142kg was some sort of PR because I have never lifted that heavy triple. Decided to put one more kilo to add the stakes. The last rep of that set was a huge battle. It was probably a 5-sec ascend from the bottom. I remember when doing it live, it felt like an eternity as it almost stopped at some point for a while.

Metcon. Time, 12.44
  • 5 rounds of:
  • 10 handstand push-ups
  • 15 pull-ups
  • 20 box jumps

Main reason for this workout were pull-ups. Needed to get those done. And it turned out to the be the nastiest element of this one. Hspu's were unbroken but they also got more challenging in the 4th and 5th round. Could have done maybe 1-2 rounds more unbroken with the same pacing. Felt solid on those. Didn't rush through but went on Rich Froning - style. Pace yourself, rest at the top if needed, then solidly hit the reps with constant movement.

Pull-ups were unbroken for 1-2 rounds, then I cut it to 10-5 for the remaining rounds. My hands felt like they are going to get ripped in the first round so I needed to use gloves this time. Those prevented the rips well.

Box jumps are my thing. They are some sort of strength of mine. My back started to give notice at mid-workout so the last 2 rounds were not pleasant. These 5 rounds were enough to get a good sweat on and good intensity.

Monday, September 28, 2015

Monday 28.9: Snatch, Pair wod

Monday. Emom x 10min: snatch (up to 55kg). Pair wod, 3rds of: 50 burpee, 120 du, 60 jerk (2x15kg db's).

Monday means some sort olympic lifting. Squats should also be part of this day and I like the idea big time. My lower back has been sore as hell for the past week. It doesn't bother me in real life and in most of the movements. But every time I lift something from the floor or go below parallel. That's why I'll take the squats some other day.

  • Every minute on the minute x 10min
  • 1 snatch
  • 1-3min: 50kg
  • 4-6min: 53kg
  • 7-10min: 55kg
Two things I'm concentrating nowadays every time I pick the barbell from the floor. Shins are as vertical as possible. Secondly, I'll keep my eyes pointed forward, not downwards. Actually there is a third point also. I'll focus on bringing the bar over my knees as slow as possible. It's a basic mistake of mine that I'll be too hasty with the first pull, and thus the bar tends to fly wherever it pleases.

These lifts were a bit shaky on the legs as I look at them afterwards. Could have been slower at the first pull but the starting position seems better than before. That's the takeaway from this session. That back pain disturbed me the later I went in the emom. I was supposed to go for 15 minutes of heavier snatches but that was not possible today.

Pair wod.
  • 3 rounds of:
  • 50 burpee
  • 120 double under
  • 60 shoulder-to-overhead, 2x15kg dumbbells
It was awesome to throw down together with Pauliina. This is couple's quality time at its best! =) This was "you go I go" style workout. We were working towards the same mutual goal as a pair. We did 50 burpees, alternating after every 5 reps. Double unders were done in sets of 20 reps. Got to say I'm extremely proud of how fantastic Pauliina dominates the doubles nowadays! Third element was dumbbell jerks.

Shoulders got shot in this one after all the work was done and over. Actually on the second round of s2o's made the shoulders burn big time. There was a lot of people at the gym so it was a bit difficult to find a spot where we could conquer our space for double unders but we found it. I was trying to convince Pauliina to skip the du's and sub it to something else but luckily she forced us to practice on those. Good partner drill in general this entire workout!

Sunday, September 27, 2015

Sunday 27.9: Shoulder press, Clean, Pistol, Push-up

Sunday. Shoulder press 5-5-5-5-5 (up to 61kg). Emom x 30min. 1st min, 3 power clean (80kg). 2nd min, 12 pistols. 3rd min, 15 push-up. Accessory. 10 ghd's.

Great to get a good long session in the books. No rush, just quality time at the gym. Shoulder press is something that has not been in the system lately. Metcon was long version of emom workout. Then a good bunch of core work in the end. Yammy.


  • Shoulder press 5-5-5-5-5 (50, 55, 57, 59, 61kg)

This has been off the program because I have wanted to push press or jerk the bar overhead. However, it seems that this elbow pain is quite consistent when talking about heavier weights overhead. Shoulder press seemed like a good way to get shoulder burn with lighter weights too, building on pure shoulder strength.

Some time ago I did strict press triples at around 60kg. Today's agenda was 5's all the way. Starting at 50kg, building up to 61kg. I felt good on all of these sets, and happy on being able to push it to 61kg at heaviest. Maybe shoulder press could be the way to get stuff overhead without teasing elbows too much.



  • Every minute on the minute x 30min
  • 1st min, 3 power clean, 80kg
  • 2nd min, 12 pistol squat
  • 3rd min, 15 push-up
Long emom. Some time ago I did these much more, 21-30min emoms. Those are usually tough mentally. This was no exception in that sense. Pistols got me in the end. These have usually been mostly bodyweight in my case but today I decided to throw some cleans in the mix. Those worked well. 80kg reps for a triple every third minute. Working on mechanics. The weight itself wasn't the issue, it moved around pretty well.

Pistols were the toughest on this one. Okay, I got them unbroken every round but they were challenging mentally and physically. Those wore my legs out and by mid-workout they felt horrible. I was shaking back and forth when doing those, but got them done anyway as planned. Alternating legs after each rep.

Push-ups are basic element that is rarely seen in my workouts. They are always a good option though so somehow I got them thrown in this workout. This amount was okay. 15-20 was the range. Don't know if 20 would have been too much in the end. On the other hand, I got these done unbroken quite nicely. Breathing stayed under control but on the pistol squats it was probably higher than otherwise.

  • 100 ghd sit-ups
My hip flexors were on fire because of all the one-legged squats but I still wanted to get some core work done in the form of ghd sit-ups. Took 4 sets of 25 reps, with no timer running in the background. First 2 sets felt fine, third was a notch tougher and the last one was a good battle.

Saturday 26.9: Mu's, Hspu, Kb, Du's

Saturday. Metcon, 10rds of: 2 mu, 4 hspu, 8 kb swing (28kg). Time, 14.14. Skills, du's.

Didn't have time to write this post yesterday as we went to celebrate birthdays to the town with family. What a night, good times! At Saturday noon we went to the gym with Pauliina and Jasper. We hadn't even matched our schedules with Jazz but he entered the space when we were going through our warm-ups. Muscle-ups were the name of the game.

1.000g ribs for evening snack

Metcon. Time 14.14. Compare to 12.4.2015
  • 10 rounds of:
  • 2 ring muscle-up
  • 4 handstand push-up
  • 8 kettlebell swing, 28kg
My back was sore as hell from the deadlifts on Thursday. That was the reason I thought about postponing this Nate-type workout to later days. I took couple of swing with the bell and it felt alright so I decided to take a shot at it.

This workout is definitely all about muscle-ups normally. Hspu's are at a certain level so completing 4 reps per round is not that bad. Those were the easiest part of the workout. It's always exciting to do muscle-ups, especially in a metcon. It's totally different to do mu's fresh compared to when you're tired from all the workload.

Today those muscle-ups went great. Had no issues with them in any of the rounds. Surely, they needed to be addressed with severity. I didn't just jump on the rings right away after swings and knocked them through. My plan was to do each round as fast as possible. 2 mu's, then straight at the wall for hspu's, and then couple of meters walk to the kettlebell, and started swinging right away. After kb's I took a break to release the tension in my shoulders because I was going to do all the mu's unbroken. No other option in this one.

I'm very happy on how the muscle-ups went. Solid reps. They got a lot tougher towards the end, no doubt. Hspu's were easy in the beginning, then the latter half got to breathing and kept the intensity high. Kettlebell swings were nightmarish. Normally I would consider them a lot lighter than they were this time.

The pain in my back was infernal. It was okay for couple of rounds but somewhere around 4th round it got bad. Round by round it was nastier, and I'm telling you I could not have continued for another round. Lower back was burning, and it took 10 minutes after workout to get rid of the pain. It didn't matter if I was walking or bending my back or anything else, it hurt. I'm very happy on how I performed on this workout. Plan was strict and I stuck to it. Getting through 10 rounds at 14 minutes creates faith to knock a PR on benchmark workout Nate when doing an amrap of 20 minutes of the same rep scheme!

  • Double unders
Got to practice this one. I'm not on the level of skills I used to be, so I'll make a comeback to dominating double unders. There was a time I went through 100 unbroken reps and then little by little cut off the training of du's so currently there are too much tripping over the jump rope. We went you go I go style with Pauliina who has created some sick skills on the jump rope! Very proud of my wife's ability to learn new skills just like that.

Friday, September 25, 2015

Friday 25.9: Squats, Snatch, Burpee, T2b

Friday. Squat (up to 2x140kg). Metcon, 5rds of: 10 right hand kb snatch (20kg), 10 left hand kb snatch (20kg), 10 burpee, 10 t2b.

There was a bit of a rush today but I found a spot to get a training session done. In the evening we went to see some friends at a restaurant for some quality time. Session included squats and conditioning.


  • Back squat
  • 3x90, 107.5, 122.5, 132.5kg
  • 2x140, 140kg

Even though the deadlifts felt and looked pretty good yesterday I can feel there was some work being done. My back was tight big time so squats were not something I was looking forward to. That stood in my calendar and I didn't have time to think this over so I stuck to the plan. Triples in the beginning and the doubles in the end. Those doubles were supposed to be triples too but today that 140kg barbell weighed more than normally. On the other hand, all these reps came up pretty nicely so I'll take this for now.


  • 5 rounds of:
  • 10 right hand kettlebell snatch, 20kg
  • 10 left hand kettlebell snatch, 20kg
  • 10 burpee
  • 10 toes-to-bar

This was freestyling as there wasn't a strict plan how to work on my conditioning. Burpees were on the table, and snatches came to accompany them in the form of kettlebells. This session took place at my old gym where I used to do lots and lots of t2b's. That came to my mind and I threw it in the mix too.

Good wod for sure! Total of 20 kb snatches, 10 per hand in a row, then change hands. Everything was completed unbroken. It was mostly tough in general. There was no single piece that felt the worst or most challenging. Breathing was heavy all the time, and there is really no need to stop because the movements were either at bodyweight or then the kettlebell was only 20kg.

Thursday, September 24, 2015

Thursday 24.9: Deads, Bench

Thursday. Deadlift 6x3 (up to 190kg). Bench 8x3 (up to 100kg).

This was a great day. I mean already before we opened the gym door it was a spectacular day at work. This carried on to the the training session as well. Deadlifts are scheduled to be on the agenda on a weekly basis, same as the bench. There wasn't time for a metcon. That would have included deads, ghd's and rowing.


  • Deadlift 6x3 (170, 170, 180, 180, PR 190, 190kg)
  • Bench press 8x3 (80, 85, 90, 92, 94, 96, PR 98, PR 100kg)
  • Bench singles (PR 105kg)

My notes said 6x3 at 180kg. However, as I was building it up to heavy triples the warm-up sets were at 100, 130 and 150 kilos. Decided to start counting my sets from 170kg on. Two sets at each weight. Those weights felt very good so I kept adding stuff on the barbell up to 190kg. Felt like my back and legs are pretty strong. I wouldn't like to use chalk at all because it dries by hands a lot and results on rips often but on heavy deadlifts that seems to be compulsory. It helped tremendously to chalk up.

I haven't done 190kg for a triple ever before. Maybe a double but not a triple. 5x180kg has been witnessed twice, and lately the pulls have felt good so this was no surprise. Probably could have pulled even more.

Bench was another element of today's session. One day I understood this is a weakness of mine so I'll throw in this one about once every week. Definitely not going to stress about it but at the moment it feels like a good idea. To be honest, it's not that isolated movement that I have considered it to be so it will most likely be beneficial to overall fitness.

My 1RM is 102.5, dating back to stone ages. But I have done it probably once every 3 months =) In the past two weeks I've been able to climb up to 5x94kg and 3x96kg. Today these were upgraded to 3x100kg for a 3RM. That was a distant dream which came real life today. My plan was not to take a single rep at all but Pauliina refused to accept it, and so she talked me into trying that. Probably one of the easiest PR's I've ever done. Usually those are a lot of grind but this one was quite comfortable. Feels good to getting stronger in the entire body.

Wednesday, September 23, 2015

Wednesday 23.9: Snatch, Clean, Metcon

Wednesday. Emom x 10min: 2 snatch (50kg). Emom x 10min: 2 power clean (80kg). Metcon, 4rds of: 500m row, 35 du, 20 medball slam.

Morning workout, huh, those are tough. Physically and mentally. However, this session I was looking forward to. I have been able to build up some positive anxiety towards snatches. That is something I'm really looking forward to improving in the future. Especially as there has been some coaching lately so it's easier to fix issues.

  • Every minute on the minute x 10min: 2 snatch (50kg)
  • Every minute on the minute x 10min: 2 power clean (80kg)
Two things that I just wrote about considering the starting position. First, shins got to be better vertically aligned before the barbell moves from the ground. Secondly, my eyes were glued to the floor before, now they are looking straight ahead / slightly upwards. These two corrections that I'm now trying to make permanent changes made today's lifts much more solid.

The big thing was that the snatches were consistent, and the bar didn't go to different places in every lift. These fixes also made the bar path some good changes, and I didn't have to catch the bar in front. It was much easier to catch the barbell and ride it down compared to what this used to feel / look like. I'm very happy to this current state. Got to just get more reps and practice on the snatch to make it better.

Cleans were light weight. Just needed to get some work done. Haven't cleaned that much lately so this was more like the fun part of the training session. Two reps per minute. In the beginning those were touch'n'go. Then in the end I focused on completing two singles per minute.

  • 4 rounds of:
  • 500m row
  • 35 double under
  • 20 medball slam, 9kg
Alright, there is another thing I need to fix in addition to snatches. It is double unders. There was a time I dominated the movement pretty well. Then, without any good reason I took a good break in them and since then it's been a bit of a challenge. I got too cocky toward du's. Got to be humble and keep practicing them and make them more effortless.

Today those were the toughest part of this workout for me. Sounds awkward to write it down because there were only 35 reps in each set. Last time I did these with Jasper in a partner workout and they went well so I entered this session with a thought of completing each set unbroken. Didn't do it in any of the rounds. That is not acceptable so it needs to be fixed. Got to find some room in she program for skills training.

Rowing was at 1.50 pace for the entire 2.000m total distance. My legs and butt are sore from yesterday's squats big time. Okay, that's no wonder, those 5x5 squats weighed a ton. Ball slams are actually a great movement. I'd like to see a 20kg ball at the gym but there isn't so I'm using what is available. Doing them unbroken keeps the heart rate high and burns legs. My legs in general were taking big hit in this workout.

Tuesday, September 22, 2015

Tuesday 22.9: Squats, Hspu, Pull-ups, Jerk, Box

Tuesday. Back squat (up to 5x138kg). Metcon, 4rds of: 10 hspu, 15 pull-ups, 10 s2o (50kg), 15 box jump over. Time, 14.40.

I really needed to get to the gym. And luckily there was no rush at all. There was some work to be done, and it would not have been ideal to rush through the elements. Squats and a tough metcon were in the agenda.


  • Back squat
  • 3x90, 108, 123kg
  • 5x138, 138, 138, 138, 138kg

This was supposed to take place yesterday but it got transferred to today. First sets were more like warm-up sets but they were pre-determined as well so I went through them with ease. Legs felt great in those, no prob at all. The jump from 123kg to 138kg is big for me. Just like that, 15 kilos were more in the barbell, and it was supposed to be 5's for multiple sets.

Last week I went up to 4x5 @ 138kg. That was definitely a 5RM for me, and it was for a total of 4 sets. Today it was upgraded to 5 sets, 5 reps per set at the same weight. Absolutely the heaviest I have ever done back squats. Got to be happy and proud of the journey I have come in the past years. Can't bluff it, these were heavy. I knew I'll do them but they were very heavy.

Recap of the session

Metcon. Time, 14.40

  • 4 rounds of:
  • 10 handstand push-up
  • 15 pull-up
  • 10 shoulder-to-overhead, 50kg
  • 15 box jump over
Those squats really took the best energy of my body, and legs got fatigued in the process. Had to take a good lengthy recovery before hitting this workout. Pull-ups have been on the agenda lately pretty well, and the volume is okay currently. Another bodyweight element - handstand push-up - is something that needs to be in the program constantly.

There was a combination of hspu's and shoulder-to-overheads which made it tough on the shoulders. Hspu's were unbroken for 2 rounds, then the 3rd one was maybe 7-3, and the last round was 6-2-2 reps. In the beginning the first unbroken rounds felt good but then the workload started to get to me.

Pull-ups were unbroken for 2-3 rounds, not quite sure. When they were broken, it was 10-5. At least in the last round, maybe also the 3rd one. Now as I think more closely, it was broken to two sets in the third round as well. But I kept the pause short there, just couple of seconds.

Jerks felt nasty. The load was light but because of the character of this workout, shoulders got tired and the jerks got heavier. I was still able to do them without dropping the bar between reps. Last two rounds were a good mental battle for the last reps. It felt like it's difficult to hold my arms locked out as I recovered from the drop under the bar. I managed it but damned it was challenging.

Box jump overs were the "easiest" part of this one. That's a bit misleading because actually no part of this one was a walk in the park. Box overs kept the legs tense and breathing heavy. I was happy after every set of 15 reps was done. Good metcon! And good training session in general. Good compensation to Monday's sesh.

Monday, September 21, 2015

Monday 21.9: Snatch, Snatch pulls

Monday. Snatch triples, 6x3 (50kg). Snatch pull triples, 6x3 (60-80kg).

Somehow I never achieved the killer mode this Monday towards the training session. Usually I'm waiting that eagerly, it's something I need right after a long work day. It's a way to level things, and zero my thoughts. Without a good training session I don't relax perfectly. However, today's session was not a success. Okay, there were good things too, and those are the ones I got to focus on.


  • Snatch, 6x3 @ 50kg
  • Snatch pulls, 6x3 (60, 60, 60, 80, 80, 80kg)

Something positive has happened on my mobility. Snatch in the bottom position was okay today, and I didn't feel like tight at any stage of the snatches. Hips and shoulders were both feeling alright. What bummed me a bit was that my plan also included heavy back squats but my back started to get stiff during the session which caused 90kg's to feel heavy on the squat. I really wanted to do those back squats.

On the bright side, snatches felt better than normally. Even depth was better than regularly. I got good teaching tips from one crossfit coach. Very valuable coaching from this guy. He told me to pay attention to my shins in the starting position. The point is to keep them as vertical as possible. It doesn't come easy but I'll try to focus on that in the future. Another thing is to keep the eyes directed straight ahead or even a bit higher. Currently I'm keeping my eyes to the floor. This enables me to open up my hips better in the future, and that is exactly what I need.

After couple of sets back squats I loaded the barbell again for snatch pulls. In the beginning I had 60kg bar, then jumped to 80kg. Focus was exactly on these two things. Shins vertical and eyes up. Start position still felt kind of awkward but it will get better for sure.

Sunday, September 20, 2015

Sunday 20.9: Mu's, Handstand, Sled pull

Sunday. Skills, muscle-ups (15 reps). Workout, 10rnft of: 15m sled pull, 5m handstand walk.

Empty gym in the Sunday evening. Two guys spent some time there but other than that, I was there all by myself. This was more skills oriented session with muscle-ups and handstand walk included. New element was also brought up in the form of sled pull, standing. I might have once done it before.


  • Ring muscle-ups
  • Total of 15 repetitions

It's been some time since previous muscle-up session. This one always gets a little butterflies in the stomach as I don't know how they will go. But when I jump on the rings, something good usually happens. They are not yet at the level that I would be comfortable throwing them into metcons but maybe it could be a good idea to mix them up in conditioning pieces too.

On the first set I was looking to make a triple but failed on the last rep for some reason. The following sets were triples then up to 14 reps. That's the reason why I took one single at the end of the session to compensate the first set that stayed a little shy.


  • 10 rounds not for time of:
  • 15m sled pull, standing (55-80kg sled)
  • 5m handstand walk

Wanted to get something totally different to close the week. Handstand was anyway going to be in the workout of the day so I threw in some sled pulls as a couplet. This was not for time. Haven't probably ever done handstand walks in a metcon, and this was also more like for quality. But I didn't give too much slack to myself. Especially after the handstand my plan was to shake it off, walk to the rope and start pulling.

After sled I took more break because my skills in handstand are not perfect and I needed that break in order to cover some distance on the handstand. In the beginning it was much tougher but got easier the more I practiced. This was a fun workout, variety to a traditional crossfit workout even though the elements were not new.

Saturday 19.8: Thruster, Burpee, Row

Saturday. Metcon, 3rds of: 1min db thrusters (2x15kg's), 1min burpees, 1min row for calories, 1min rest. Result, 170 reps

Exceptionally, I had a work day today and then we had some family gathering in the evening so there was just a short time window that needed to be utilized. There was not time for lots of action. More like short warm-up, 3-2-1 and go!

Metcon. Result, 170 reps

  • 3 rounds of:
  • 1min thrusters, 2x15kg dumbbells (22, 20, 20 reps)
  • 1min burpees (18, 18, 16 reps)
  • 1min row for calories (18, 18, 20 calories)
Pretty much a perfect workout. Didn't need lots of warm-ups to get ready for this one. On the other hand it would have probably been wise to focus on increasing heart rate before starting this workout. This included lots of heavy breathing, and it was a good shock to my system in the first round.

At least this was consistent work all the way. It was tough. On the thrusters my shoulders were burning big time. Knocked 22 reps on the first try, then 20 got me in trouble on the second round, and third was pure agony. I almost dropped the dumbbell on my left hand because I just couldn't hold on to it anymore. But somehow I managed to push through the last couple of reps to reach 20 reps.

Burpees were much heavier than normally after tiring my shoulders first on the thrusters. I still managed to match the pace on the second round but then couldn't hold on to this same pace on the last one. Dropped the result by two reps on the third.

Rowing was the nicest part of this one. Or let's say the least ugly of the three elements. It got to my entire body for sure every time. On the last round I was able to step the game up a little to get 2 more calories on the Concept2. Very intense action, good one for this Saturday!

Friday, September 18, 2015

Friday 18.9: Clean, Pair wod

Friday. Clean triples (up to 100kg). Pair wod, 3rds of: 50 pull-ups, 50 dips, 150 du's. Time, 17.40.

This Friday was more like a freestyle session. It says olympic lifts for Friday's nowadays so it was going to be either cleans or snatches. Jerks are out of limits due to painful elbows. Overhead seems to be the worst for that case. But today they were fine, and it's been a while since doing cleans. At least it feels like it. I've focused more on snatches lately. Jasper had matching schedules so it was great to throw down with this mister at the end of the session for a pair workout!


  • Clean triples (60, 70, 80, 90, 95, 100kg)
My lower back felt like it's done a lot of work in the past days so after warm-up I thought of hitting some clean singles at around 90 kilos. Built it up with triples at light weight, and they actually felt very good so I kind of stayed in that mode. At the end I realized there was 100kg's on the barbell for a triple. Not touch'n'go. Dropped it after every repetition, then took another one, didn't rush with the reps.

Felt pretty smooth in each set. Tried to focus on engaging my lats fully, keeping my shoulders back so the barbell would hit a notch higher on my hips. Weights felt good all the way.

Pair wod. Time, 17.40
  • In a team of two, perform
  • 3 rounds of:
  • 50 pull-up
  • 50 dip
  • 150 double under
This was a lot of fun. Getting the chance to do a workout with a friend rocks. We thought about doing a chipper or then a classic couple-of-rounds type of workout. This was something in between. The volume grew in good numbers. Three elements, 50 reps at bodyweight and 150 double unders per round. "You go - I go" style. Repeat for a total of 3 rounds.

Jasper started with the pull-ups. Once he did his max set, we high fives and changed roles. Alternating for as long as needed to get those 50 pull-ups in the books. And only after we had completed 50 reps of pull-ups we were allowed to move on to the dips. We didn't plan about how to divide the reps between us but we had our thoughts that I might be stronger on the pull-ups and Jasper would demolish the dips.

There was also a point for this reasoning. He did pull-ups strict so it was only natural that I would do more of them. And why did he control the dips? Because he is a pure savage on those. Very proud of how well he smashed them. Strong dude. On the double unders we agreed beforehand that we'd split them into sets of 25 reps, and take turns after each set so these were exactly 75/75 for both per round.

This got tougher by the round, no surprise there, but I'm pretty sure we had consistency in the round times. We didn't tap the timer so I can't guarantee but we didn't keep extra pauses at any stage. Okay, the sets weren't as big towards the end so there must have been some difference. Lats were so numb at some point that pull-ups weren't moving quicker, and on the dips my upper body in general was smashed. Anyway, good breather but mostly muscles hurt so much we weren't able to move faster.

Thursday, September 17, 2015

Thursday 17.9: Deadlift, Bench

Thursday. Deads 6x5 (up to 170kg). Bench 6x5 (up to 94kg).

Thursday was a pure strength day. Getting posterior chain stronger with classic 5-rep sets. I've renewed my thoughts about bench press, and at the moment it feels like a smart idea to incorporate that into my program. Definitely not the main focus but at least I'll add more of this element to my training. It is a weakness and I don't like to have those.

  • Deadlift 6x5 (150, 150, 160, 160, 170, 170kg)
  • Bench press 6x5 (70, 80, 85, 90, 92, 94kg)
Currently I'm planning on doing pulls from the ground on Thursday's. It seems to suit my weekly schedule well. My program is very flexible but for now it's put on this day but there will be changes constantly. I'm sure of it. Don't wanna be stuck on routines. This is not a routine, it's some sort of plan how to improve my overall fitness level.

Deadlifts today felt very good. Weights were something I was able to manhandle. Form stayed good throughout the session. I had Pauliina to coach me from the side, and I passed her coaching eye. That was success =) This was a 5-rep set, two sets at 150kg, then another double set at 160kg, and finally at 170kg. I felt strong on these loads. This is most challenging on the grip, hammies and back were fine. Chalk helped a lot this time.

Don't know where I got the inspiration to work on bench. It was probably the barbell shrugged podcast where the guys were discussing the benefits of benching. I realized this is a goat of mine, and it's not a cool thought. I'm gonna improve it, and make it more common lift in the strength element selection.

I benched twice last week, both at narrow grip. By narrow I mean it's the same width as when I pull from the ground or squat. Basically every time I have my hands on a barbell, I grab it from the same spot. Of course snatch / ohs is wider. Narrow feels much more natural for me. Way more steady and stabile. I'm able to produce more power in the press like this.

Deads and press

Today's weights were big PR's for me. I don't keep record on 3RM's or 5RM's but this was definitely a record. I might have pressed 5x90kg but I doubt it a lot. It's more likely 3x90kg. So hitting that easily, and climbing all the way up to 5x94kg was absurd. Haven't benched in ages but it has come up a lot is kind of cool. Even though it's just bench =)