It was an early morning workout to kickstart the day. As I'm on a holiday right now my program looks pretty similar each day. I drive my lovely wife to work, then head to the gym right after that at 9.00 in the morning at latest. Then a good warm-up takes place and about 2h session is ahead of me. There's no rush at all. At 11.00 I go back home, eat, relax and take a nap. That's a life changer. I feel alive again after sleeping for a while. Then another session in the afternoon and then get Pauliina back home. Then more food inside of me and recovery for the next day in the best company.
- Every minute on the minute x 20 minutes
- Odd min, 10 pull-ups
- Even min, 10 handstand pull-ups
I needed a lot of warm-up to get to this point that I was able to move my body properly. Felt very stiff in the morning. Did rowing for 1k and mobilized a lot, played around with a light barbell for a while before hopping on the pull-up bar.
This was supposed to be a 10 minute emom workout but once I started moving my body woke up nicely and both pull-ups and handstand push-ups started feeling good. It felt only suitable to keep on going and it turned out to be a 20min workout in the end. Pull-ups were too easy. That was a very positive thing now as I think about it.
Hspu's got tougher through the end. Last 2-3 sets were clearly heavier. I'm still very happy on that I was able to complete 100 reps of both pull-ups and hspu's. On pull-ups that's a good volume but for the handstand push-ups it's huge. No matter in what kind of sets it's being done, 100 hspu's is a lot for me.
Oly / Core.
- Every minute on the minute x 10 minutes
- Odd min, 3 squat clean @ 80kg
- Even min, 12 toes-to-bar
There was quite a proper time of recovery between the emoms. Had to make sure my body's ready for the second piece. Considering my legs were done already when I woke up today I didn't know how they would react on the cleans. Taking that into consideration this felt great. Went down in 3 x singles each minute. Not an actual break in between. Just dropped the bar and took it up again.
T2b's were surprisingly hard. Well there wasn't a chance I wouldn't do them unbroken but going for maybe additional 2 rounds it would have probably got challenging. Had to adjust my grip and core was also feeling it. Good workout.
|Some accessory work in the rmoning. Bicep curls 5x10 reps|
Metcon. Result, 162 reps (7 rounds + 6 jerk)
- 15min amrap of:
- 2 ring muscle-ups
- 6 push jerks @ 60kg
- 14 box jumps
After nap time this was ahead of me. Wanted to have muscle-ups in the game. I thought about what's going to match nicely with this movement. Needed to have some barbell movement. Squats were out of question because my legs are so sore. Shoulder-to-overhead's seemed like a good idea, and they were. Box jumps sealed the deal.
This went very well. In the warm-up jerks felt heavy but then I stopped listening to my head and put the timer on. This weight is not super heavy for sure. Went unbroken on the muscle-ups. That was my goal, and the reasoning behind writing only 2 reps per round. Had I put 3 reps per round they most likely would not have been ub all the way. Actually jerks and box jumps were unbroken too. Just as planned.
Round times were consistent. About 2 minutes per round. First one was 90 seconds, the rest of them about 120 seconds. I finished the 7th round at 11.59, and got enough time to still go after muscle-ups and jerks. As I dropped the barbell overhead clock turned 15:00.