Saturday, August 19, 2017

August

Tuesday 1.8

AM

Gymnastics.
  • Handstand push-ups
  • 4 big sets
  • Result, 20-20-17-17 reps
Tried couple of bigger sets of hspu's to get some perception where I am at the moment with this move. This piece went well and I got pretty good numbers. I think my record is currently at 25 reps so doing two sets 20 and all four sets close to that is okay for me.





Intervals.
  • 4 sets of:
  • 25 wall ball shots
  • 10 burpees
  • Rest as needed between sets
Idea was to get heavy breathing and burn in my body. There was also quite a good set of wall balls to start the set so I went unbroken on them and then a bunch of burpees to finish them.



PM

Skills.
  • Double unders 5x50 reps
It's been a long time. Dragged the gym mat to the drive way to get more stabile ground. It was way different than jumping on rocks or grass. These were alright, especially considering the lack of the movement in the past months.



Gymnastics.
  • Holds
  • Parallettes work
  • Play time
Played around with different kind of stuff. I have small parallettes which I fooled around with. Did also some breakdance kind of moves. One interesting thing was piling plates on top of each other to gain height. Starting position was on the floor on my knees. Practicing jumping from there and landing on a good squat position, focus on explosiveness.



Wednesday 2.8

Intervals.
  • 3min on, 3min off, for 24min (4 total sets)
  • Alternate between A and B
A)
  • Run up and down the street
  • 5 clean and jerk @ 50kg
  • Rest of time: burpees
  • Result, 18 + 15 burpees

B)
  • Run up and down the street
  • Rest of time: wall ball shots
  • Result, 35 + 35 wall balls
This was quite horrible. Going all in with the runs, and the rest of the movements too. Ran a lot faster than in any normal metcons. Running this kind of short sprints are horrible to me. Antti was there to share the pain. That helped mentally.



Friday 4.8

For quality.
  • 4 rounds of:
  • 10 unbroken touch'n'go power cleans @ 70kg
  • Run 600m
Barbell cycling stuff. Useful sets I would say. Barbell was a little heavier, I would think there is 60kg on the bar but I'm very glad I upgraded that to 70kg. Got them unbroken

Gymnastics.
  • 3x20 unbroken sets of toes-to-bar
Very pleased on this one as t2b's are no joke doing a big set. Having them in smaller portions suits me well but bigger unbroken sets are rough




Saturday 5.8

Oly.
  • Every minute on the minute x 15 minutes
  • 3 push jerk @ 75kg

Very happy on this one. Felt surprisingly easy. Okay, that's not the right word but I thought they would feel tougher. Originally it was supposed to be 10-12 minutes but I upgraded it to 15 minutes on the fly.



Workout.
  • 4 rounds of:
  • 400m row
  • 15 push jerk @ 45kg (must be done unbroken)
Very good indeed. I decided beforehand that these sets gotta be done without bringing it down in the middle. Then it's up to me how much I need to recover after the row. It was good intensity. I was able to put my hands on the barbell quickly after the row.



Sunday 6.8

Oly.
  • Every 0:30, for 10 minutes (20 reps)
  • 1 squat clean @ 90kg
Used to do quite a lot of this kind of stuff with barbell. This was nice stuff



Strength.
  • Every minute on the minute x 10 minutes
  • 3 front squat @ 100kg

Felt great to finally squat. Low parts of my quads have been killing me, just above the knee, and I haven't found the tools to correct that. Until lately, I've realized it's probably just super tight so I've been mobilizing those areas a lot. I mean, a lot.

Workout. Time, 14.57
  • 20-18-16-14-12-10-8-6-4-2 of:
  • Handstand push-ups
  • Box jump overs (can't touch the box)
Super good one. I got big volume on the handstand push-ups, and they rolled very well. Got a total of 110 reps of them, which is huge for me. I have a Rogue bench. My box overs mean that I jump right over the bench without touching the bench at all. That's because it's lower than a regular box. This style makes me jump as high as I would normally in box jumps.



Monday 7.8

Strength.
  • Bench press 5x8 @ 70kg
Vow, bench press? Yes, I figured to give it some time. Definitely not my favorite stuff, but I guess man has to do that occasionally. Bigger sets, 8 reps @ 70kg every set.



Oly.
  • Every minute on the minute x 18 minutes
  • Clean and jerks
  • 1-4min: 5 reps @ 60kg
  • 5-8min: 3 reps @ 70kg
  • 9-12min: 1 rep @ 80kg
  • 13min: 1 rep @ 83kg
  • 14min: 1 rep @ 85kg
  • 15min: 1 rep @ 88kg
  • 16min: 1 rep @ 90kg
  • 17min: 1 rep @ 92kg
  • 18min: 1 rep @ 94kg
Success!Plan was to do 5@60kg, 3@ 70kg, 1@ 80kg. But then again after the workout was kind of over, I decided to keep adding some weight on the barbell, about 2kg per lift. Super cool to go over 90kg. Haven't even tried that in a while.


Workout. Time, 18.41
  • 40 kettlebell swings @ 32kg
  • 1.000m row
  • 32 kettlebell swings @ 32kg
  • 800m row
  • 24 kettlebell swings @ 32kg
  • 600m row
  • 16 kettlebell swings @ 32kg
  • 400m row
  • 8 kettlebell swings @ 32kg
  • 200m row
What a workout! Very useful. Posterior chain got some good pressure. Plus lungs of course were on a test. They held super good. Time on the rower was fast. Hmm, was it somewhere around 1:40 - 1:45 per 500m. That's my best wild guess.





Tuesday 8.8

Don's Games. Total of 3 workout sessions, total of 6 workouts. Started the day at Crossfit Kehä with Toni, continued it at Stadi Crossfit by myself, and finished the session at Pirkkola outdoor training center with my brother and his daughter.





Crossfit Kehä

The following stuff took us exactly 50 minutes to finish, including rest periods.

Intervals.
  • 5 intervals each
  • 10 cal skierg
  • 9 burpees
  • 8 toes-to-bar
Rest 5 min, then

Barbell cycling.
  • 18 clean and jerk @ 60kg
  • 16 clean and jerk @ 70kg
  • 14 clean and jerk @ 80kg
  • 12 clean and jerk @ 90kg
Rest 5 min, then

Chipper.
  • 50 pull-ups
  • 50 shoulder-to-overhead @ 60kg
  • 50 pull-ups
  • 50 handstand push-ups
  • 50 pull-ups
  • 50 power cleans @ 60kg
  • 50 medball cleans @ 40kg

Crossfit Kehä workouts



Stadi Crossfit

Workout. Time, 29.42
  • 10 rope climb
  • 50 ghd sit-ups
  • 50 box jumps
  • 8 rope climb
  • 40 ghd sit-ups
  • 40 box jumps
  • 6 rope climb
  • 30 ghd sit-ups
  • 30 box jumps
  • 4 rope climb
  • 20 ghd sit-ups
  • 20 box jumps
  • 2 rope climb
  • 10 ghd sit-ups
  • 10 box jumps








Pirkkola.


Intervals.
  • 3min on, 3min off, for 24min (4 total sets)
  • Alternate between A and B
A)
  • Run the track, 400m
  • Rest of time: dumbbell snatch @ 25kg
  • Result, 28 reps + 26 reps

B)
  • Run the track, 400m
  • Rest of time: high box jumps
  • Result, 25 + 25 high box jumps

Pair workout.
  • 4 rounds of:
  • Run in the woods (ca. 300m)
  • 40 handstand push-ups (against a tree)
  • 40 pull-ups







Wednesday 9.8

Active recovery.
  • Row 5k
Just get the fluids running in my body. Only focus on that.


Thursday 10.8

Gymnastics.

  • 7x4 chest-to-bar pull-ups
This is some of progression towards better mastering c2b's. Toni has used same kind of progression successfully with his clients.

Pair workout.


  • You go, I go. One athlete completes one round, then change
  • 3 rounds of:
  • 15 kettlebell swings @ 32kg
  • 15 kettlebell snatches @ 32kg
  • 15 goblet squats @ 32kg
Easier day. Still recovering from Tuesday's big volume. C2b's, finding rhythm. Workout was quick, completed with Antti.




Friday 11.8

AM

Push / Pull.

  • Every minute on the minute x 10 minutes
  • Odd min, 5 deadlift @ 140kg
  • Even min, 13 handstand push-ups
Nasty combo. At the end of the workout, I did those missing hapsu's that reminded myscle foo 

Conditioning. Result, 10 rounds + 15 cal row
  • Amrap 20 minutes
  • 15 cal row
  • 15 wall ball shots






PM



Strength.


  • Every minute on the minute x 10 minutes
  • 3 back squat @ 110kg

Oly.

  • Overhead squats
  • 10 reps @ 40, 50, 60, 50, 40kg

Focusing on mobility



Accessory.


  • Good morning 5x10 @ 70kg
I felt these the following couple of days.



Saturday 12.8

Sprint. Time, 3.19 (PR). Compare to 25.11.2012

  • 1k row
Awful. Simply disgusting. Average pace on the row was 1:39/500m. That's fast for me.

Overhead.


  • Push press 5x10 @ 68kg
I've did these 5x10 rep schemes couple of times now, increasing weights. Guess I got to drop down the number of sets next maybe because this barbell is getting really heavy on the last reps / sets.



Gymnastics.


  • Bar muscle-ups 4x5 reps




Sunday 13.8

Pure rest day. Wedding yesterday made me go to sleep somewhere past 3am. Slept late (till 9.45). Still, the energy was not present so I decided to do other stuff. It's the last day of my summer holiday, back to grind tomorrow at work. Probably the double sessions are now over for a while. Unless I catch a good sleeping rhythm and go train early in the morning and another session in the evening. We'll see




Monday 14.8

Gymnastics.

  • Every minute on the minute x 8 minutes
  • 5 chest-to-bar pull-ups

Easy but I've had so long break on the chest-to-bar's that I find it difficult to find the rhythm. That's why I'm working towards better movement on this one.


Amrap 20. Result, 6 rounds

  • Run up and down the street
  • 3 bar muscle-ups
  • 12 (6/6) dumbbell snatch @ 25kg
Nicely combined some skills and basic conditioning pieces.




Tuesday 15.8


Gymnastics.

  • 6x15 pull-ups



Workout.


  • Every minute on the minute x 28 minutes
  • 1st min: 12 burpees
  • 2nd min: 12 cal row
  • 3rd min: 12 toes-to-bar's
  • 4th min: 12 kettlebell swings @ 32kg
Surprisingly nasty



Wednesday 16.8

Skills.
  • Double unders
Just jumped around with Pauliina, honed our skills

Barbell cycling.
  • 5 unbroken barbell sets, rest as needed between sets
  • 12 deadlift
  • 9 hang power clean
  • 6 push jerk
  • Barbell @ 60kg
Lots of reps per set. Went unbroken on each set, that was the point of all this.



Accessory.
  • Hamstrings
Pauliina came up with something innovative hamstring murderer so I did those with her as my accessory work after the workout.



Thursday 17.8

Oly.


  • Snatch
Had high hopes over this portion but to be honest, it sucked big time. Didn't have a clear plan of what to do so that backfired and got nothing good results from this one.



Pair wod / Chipper.
  • 75 thrusters @ 40kg
  • 75 burpees
  • 75 overhead squats @ 40kg
  • 150 push-ups
  • One athlete rows 250m, then change. The other one does the chipper
We did this with my pal Antti in the evening. The other one rowed all the time, and the other one was doing the chipper from thrusters on. Antti semi-died after the overhead squats so I did the last set by myself, the push-ups. This burned legs big time. I'm very happy on the performance anyway.


Friday 18.8

Oly.
  • Every 0:30, for 10 minutes
  • 1 power clean @ 85kg
85kg power clean is not light for me. Power cleans have actually never been that strong for me anyway. I have trained so that I'll do heavier cleans as squat cleans normally. This was a good workout and load for me.




Workout. Time, 22.24
  • 3 rounds of:
  • 1.000m run
  • 30 shoulder-to-overhead @ 50kg
This was a blast. A bit longer run distance than normally in metcons. Usually it's something like 400m so going for 1k was obviously different. I paced myself on the run, didn't gas out but didn't go jogging either. Had good conscious after every kilometer. That's the portion where I could possibly cut some time off if anywhere in this workout.

S2o's were push jerks for me. Having 50kg on the bar for this kind of high-rep workout was first time for me. It's been lighter normally (40kg) but I had a good feeling I'm gonna play this out nicely. Went pretty much 15-10-5 on every set. Tried to grab the bar pretty soon after the first run. Then took a break and knocked a set of about 10 reps, small break and finish the set.



Saturday 19.8

AM: Home

Pulls.
  • Deadlift triples (140, 150, 160, 170, 180kg)
Great to pull something heavier from the ground. I find these were quite solid reps and sets all the way. No matter the weight. Very satisfied.

160kg


180kg



Workout. Time, 8.50
  • 4 rounds of:
  • 10 deadlift @ 110kg
  • 400m row
Unbroken deadlift sets and rowing was somewhere around 1:50 pace. Good breather!

Accessory.
  • 10x10 lunges (stationary) @ 60kg
Burned more of those glutes and lower body in general.


PM: Home

Strength.
  • Every minute on the minute x 10 minutes
  • 5 front squat @ 90kg
Started with 110kg for doubles and singles but then stopped and realized I haven't squatted a lot lately. So it was more useful to start again, put less weight on the bar and do more reps.

Gymnastics.
  • Max effort toes-to-bar's
  • Result, 30 reps (PR)
To be honest, I had no idea what to do when I jumped on the pull-up bar. Just started doing reps, and then at some point I thought what the heck, let's do one big set of t2b's. It turned out to be a PR set.



Thursday, August 10, 2017

July

Saturday 1.7

Complex.
  • 7 sets of:
  • 3 push press
  • 3 push jerk
  • Barbell @ 70kg
Nothing super heavy, not light either. Just needed to get my hands on a barbell and put it overhead since my shoulder were shot for couple of days due to "Emma". That wod included 280 push-ups which smashed my upper body.



Oly.
  • Hang power snatch
  • 5 x 5 reps @ 50kg
It was a rather long break since doing snatches for the last time so it was about time.



Accessory.
  • 5 sets of:
  • 20 stiff-legged deadlifts @ 2x25kg dumbbells
Accessory work to strengthen posterior chain.



Sunday 2.7

Workout.
  • Every minute on the minute x 10 minutes
  • Odd min, 15 pull-ups
  • Even min, 12 (6/6) snatch @ 25kg dumbbell
Great one for grip strength. It was a good mental battle. Went unbroken anyway.



Amrap 12. Result, 5 rounds + 330m row
  • 300m row
  • 12 thrusters @ 40kg
Phew, quite a horrible one. Light weight, and rowing means you gotta just move. And that makes lungs burn.



Cool down.
  • 2k run / jog
Felt good to flush legs on a jogging recovery run



Monday 3.7

Pulls.
  • Deadlift 6x5 @ 140kg
My pulls have been with a dead stop at the floor after every lift. This was no exception.


Accessory.
  • Lunges, 10 rep sets
  • Barbell @ barck rack (60, 70, 75, 75, 75, 75kg)
Rather heavy lunges to seal the deal.



Tuesday 4.7

AM: Eira Open Air

Workout. Time, about 26.30
  • 3 rounds of:
  • Run with sandbag
  • 10 tire flips
  • 15 wall ball shots
  • Right into 3 rounds of:
  • Run
  • 10 burpees
  • 10 tire flips

This might have been the first time hitting this perfect outdoor training facility they put up for this summer. Location is in Eira beach. Sea is just by this spot. There are plenty of racks, wall ball targets, place to do handstand push-ups plus there's a tire to be flipped. There would be pretty much everything in the container but it's not open early in the morning. We met with my pal Benjamin at this place to hit a workout. That was one of quite many morning sessions with Beni this summer.




PM: Home workout

Conditioning / Skills.
  • Every minute on the minute x 20 minutes
  • Odd min, 30 double unders
  • Even min, 10 burpees
Double unders have been rare at my place. I'm training outdoors and the garage's ceiling is hanging too low for du's. The surface in the nature is kind of odd for double unders. I did them today at the grass, on top of the gym mat but I gotta say it was way different than at the gym. As the ground is soft, it makes the skipping tougher. Anyway, it was good to have these and to notice I can still do them.



Wednesday 5.7

Workout. Result, 5 rounds + 489m row
  • Amrap 20 min
  • Run up and down the street / row 400m
  • 12 handstand push-ups
  • 12 goblet squats @ 32kg
This was written as a running the street back and up. Mid-wod my back killed me, and it nagged on every movement. I subbed it on the fly to rowing which helped a lot. I finished the workout by sitting on the concept2 till the end to finish at 489 meters.



Thursday 6.7

AM: Eira Open Air

Workout. For quality
  • 4 sets of:
  • 3 bar muscle-ups
  • 10 push press @ 2x25kg db's

Did some intervals on bar mu's and presses with dumbbells. Those mu's didn't go as planned which caused me to think about that movement. I started to work on those after this session a lot more. And got them rolling a lot better.

Workout. For quality
  • 5 sets of:
  • 10 strict toes-to-bar
  • 10 squat @ 2x25kg dumbbells
This was kind of interval work so that I did t2b's and squats in a row. Then had a pause and repeated the same routine again for couple of times.



PM: Home workout

Strength.
  • Front squat, build up to a heavy single
  • Result, 100, 110, 115, 120, 125kg
  • Back squat, build up to a heavy single
  • Result, 100, 110, 120,130, 135kg
I wanted to see how squats feel like nowadays with the heavier barbells. I can't really miss the lifts at home as I don't have any safety bars so I have to take them conservatively. Front squat was 125kg and back squat 135kg






Friday 7.7

Track and Field.
  • Plyometric jumps
  • Sprints 8x200m
We had our day with Antti and the kids so we took our bikes, and headed to Klaukkala's track to work on some track and field skills. Antti had programmed some stuff for us, dating back to his time playing ice hockey. Started with plyometric work, lots of jumping around. Then finished the session with 8x200m in interval style so that we high fived after every sprint and the other guy was again on his way. On the rest period the other one watched the kids :)



Saturday 8.7

Overhead.
  • Push press 5x10 @ 60kg
Overhead / shoulder strength



Strongman.
  • Sled pull, for 32min
Mentally exhausting to just keep on grinding. Good work! Not cool my any standard, just grunt work.




Workout. Result, 5 rounds sharp
  • Amrap 15min
  • Row 300m
  • 20 overhead lunges @ 40kg
Great workout. The backyard field is ideal for lunges. No matter if they are front rack, back rack, overhead lunges or then just holding dumbbells in your arms, everything works there perfectly. I think I dropped the barbell once in every set. It was 10 meters down the hill, then drop, pick the barbell up and head back. First round unbroken. Nasty movement for me these oh lunges.



Sunday 9.7

AM. Klaken CF

Skills.
  • Bar muscle-ups
Decided to work on these, and got some tips from my lady. She has a good eye for coaching.





Workout. Result, 5 rounds @ 15.04
  • Amrap 15
  • 8 ring dips
  • 10 front squats @ 60kg
  • 12 kettlebell swings @ 32kg
Awesome workout actually. Combination of the three was very good in my opinion.







PM. Klaken CF

Oly.
  • Hang squat clean
  • 7x5 @ 80kg

Workout.
  • 4 rounds of:
  • 20 pull-ups
  • Run up and down the street (about 400m with inclination)
This was not a timed workout. It was more like a jog, definitely not as fast as possible for a workout like this. Focus was on unbroken sets of pull-ups



Monday 10.7

Workout. Time, 20.20
  • 800m run
  • 40 hand-release push-ups
  • 400m medball carry
  • 40 hand-release push-ups
  • 400m medball carry
  • 40 hand-release push-ups
  • 800m run
Got this from somewhere. Probably from Emilia Leppänen. Something Jonne Koski had written for them back in Dubai. It wasn't exactly like this but pretty close. Very good workout. Lots of hand-release push-ups. Gotta say that medial carry was nasty after doing so many hr push-ups.


Cool down.
  • 3k recovery row
  • Easy pace



Tuesday 11.7

AM: Eira Open Air

Oly.
  • Snatch technique
Benjamin gave some tips on how to improve my snatch. And I honestly think it worked. Basically it was the starting position and where I should target my eyes when starting the lift. I tend to look couple meters away from the bar at the floor when I begin my lift. By changing that and looking straight ahead seemed to have a big influence on how the lift felt.



Pair wod.
  • 400m run (both run)
  • 75 power clean @ 50kg
  • 400m run
  • 75 pull-ups
  • 400m run
  • 75 shoulder-to-overhead @ 50kg
This was done together with Benjamin.



PM: Home workout

Pair workout. Chipper with Pauliina
  • 150 push-ups
  • 140 box jumps
  • 130 push press @ 2x25kg dumbbells
  • 120 goblet squat @ 32kgh kettlebell
  • Wear a weight vest
It was definitely cool that Pauliina wanted to hit a workout together. We wrote this kind of stuff together. I took a weight vest to make this hurt a little more. Push presses with dumbbells were the worst part of this one.



Wednesday 12.7

Workout.
  • Every minute on the minute x 18 minutes
  • 1st min: 12 toes-to-bar
  • 2nd min: 12 handstand push-ups
  • 3rd min: 12 dumbbell snatch @ 25kg (6/6 reps)
Good one. Total of 6 rounds per movement, that means to say 72 reps. Nice number of hspu's especially.



Saturday 15.7

Workout.
  • Every 2:00 for 14 minutes (7 sets)
  • 2 squat clean @ 90kg

Workout. Result, finished round of 14's + 6 jerk on the round of 16's
  • Amrap 7 minutes
  • 2-2, 4-4, 6-6... of:
  • Push jerk @ 50kg
  • Pistol squats
These 2-2, 4-4... type workouts are always miserable. So that the couple of early rounds are okay, then it hits you quite fast. And the rest of it is just a fight to stay alive.

Workout. Time, 13.17
  • 50-40-30-20-10 of:
  • Row for calories
  • Push-ups
This was a good choice as I feel like push-ups are a movement that easily stays in the background. It's good to have workouts with bigger volume of them.



Sunday 16.7

AM

Workout. Result, 89 reps (finished round of 12's, and got 11 reps on the round of 13's)
  • Death by thrusters @ 50kg
Oh damned! This was horrible. Difficult to describe. Lungs hurt, legs hurt, shoulder hurt, my mind hurt :) After about 6 minutes it definitely wasn't cool anymore. Round by round it got more awful. Managed to fight through the round of 12 rep and a bunch of more reps on the following round.

Workout. Time, 20.20
  • 7 rounds of:
  • Run in the park
  • 10 hang power clean @ 50kg
Used the same barbell. Ran faster than normally in a workout, to make it count as it was only running and cleans.



PM

Strength.
  • Bench press 5x8 @ 70kg
Some upper body strength. Maybe this is something I could do as well, occasionally. During the summer I have found more time for workouts. Sometimes there are double sessions which enables me to hit these movements too that are rare normally.

Workout.
  • 5 rounds of:
  • 15 pull-ups
  • 20 cal row
  • 25 lunges with Sandy (sandbag)
Great workout so that body was able to move constantly. Unbroken on the pull-ups, fast on the rower and paced myself on the Sandy. That burned my legs nicely.

Cool down.

  • Recovery run



Tuesday 18.7

AM: Eira Open Air

Oly.
  • Clean and jerk technique @ 60-80kg
Light weight stuff, tried to work on that explosiveness, and catch position. My training partner - Benjamin - has the perfect mobility and technique to my eye, so I tried to copy from him some points.



Workout.
  • Every minute on the minute x 32 minutes
  • 1st min: 2-3 clean and jerk @ 80kg
  • 2nd min: 10-12 toes-to-bar
  • 3rd min: 8-10 handstand push-ups
  • 4th min: 10 burpees
There was a lot of pushing in this one which caused me to wear down on shoulder strength. Needed to drop down 2 reps on couple of movements in the last maybe two rounds or so. Felt good to finish this one.



PM: Home workout

Oly.
  • Overhead squat singles with a long pause (10 sec)
  • Weights @ 60, 65, 70, 70, 70kg
Focus this evening was to do some oly stuff, and accessory movements. I also played with dumbbells in 1-arm overhead positions, also squatting with that.

Gymnastics.
  • Every minute on the minute x 7 minutes
  • 7 chest-to-bar pull-ups

Accessory.
  • 50 ring dips

Accessory
  • One-arm overhead squats with a dumbbell 


Wednesday 19.7

Oly.
  • Hang power snatches @ 50kg
  • Couple of sets
Workout.
  • Every minute on the minute x 15 minutes
  • 1st min: 7 front squat @ 80kg
  • 2nd min: 8 push press @ 2x25kg dumbbells
  • 3rd min: 15 pull-ups (last round 20 reps)
I had Antti training with me on this one. Classic emom stuff. Pull-ups were the easiest part for me on this triplet.


Thursday 20.7

AM: Eira Open Air

Skills.
  • Bar muscle-ups

Intervals.

  • Alternate between A and B
  • 3:30min on, 3:30min off, for a total of 24min (4 sets total)

A)

  • 400m run
  • 20 wall ball shots
  • 10 dumbbell snatches @ 25kg
  • Rest of time: burpees

B)

  • 400m run
  • 15 goblet squat @ 25kg dumbbell
  • 10 dumbbell snatches @ 25kg
  • Rest of time: burpees
Oh man those sprints hurt! It was a miserable time in my life to be honest. Having Benjamin there with me helped a lot in sharing that feeling. Heart beat was through the roof early on in these. Running a lot faster than in regular workouts is something that makes me cry pretty much every time. But it was a short time domain so that's just what you have to do.



Friday 21.7

Active recovery: jogging for 40 minutes



Saturday 22.7

AM: Home workout

Oly.
  • Squat snatch, 10x1 @ 60kg
Working on my tech on this movement. Felt actually pretty good on this one! Felt also quite stable on the movement.

Oly.
  • Squat clean, 10x1 @ 95kg (video)


Skills.
  • Bar muscle-ups
  • 3-3-2-5-3-4 reps
This time Pauliina gave me some more tips which were a game changer. I realized how I looked like and it definitely didn't look the same it should. I've been in a hurry and pulled too early. Also got to focus on my leg work, and back swing.



PM: Home workout

Strength.
  • Back squat 8x8 @ 100kg


Accessory.
  • One-legged romanian deadlift @ 2x25kg dumbbells
  • 3 sets, both legs 10 reps per set

Accessory.
  • Bicep curls


Sunday 23.7

Workout. For 45 minutes. Result, 4 rounds
  • 600m run
  • 25 toes-to-bar
  • 1.000m row
  • 20 ring dips
This was kind of basic conditioning piece. Easy pace on the run / row stations. T2b's were 15-5-5 each round. Dips were 10-6-4 on every round except the last round which was unbroken set of 20 reps. Finished the day with a cool down run of about 1k.



Monday 24.7

Overhead.
  • Push press 5x10 @ 65kg


Intervals. With Pauliina
  • 1min on, 1min off, for 12 minutes (6 sets)
  • Row, all in pace
Legs were shot after those sets. I went somewhere around 1:30 pace for all sets. That's fast for me.



Tuesday 25.7

Oly.
  • Power clean
  • Touch'n'go sets, 5 reps per set
  • Weights @ 70, 75, 75, 80, 80, 80, 80, 80kg
These felt good. Positively surprised.



Intervals.
  • 1min on, 1min off, for 12 minutes
  • 12 (6/6) dumbbell snatches
  • Rest of time, burpees
  • Result, 11+12+12+12+13+14 burpees
Yep, they were great heavy breathers. Did couple of snatches, then rest of the minute as many burpees as possible. Rest one minute, repeat for a total of 6 working sets. Total of 74 burpees.



Wednesday 26.7

Pulls.
  • Deadlift 5x8 @ 140kg
  • Deadstop at the floor after every rep
Traditionally I have gone touch'n'go on deadlifts but considering the floor at the garage is not necessary 100% straight, I've decided to heavier pulls with a dead stop at the floor.



Workout. Result, 5 rounds + 3 bar muscle-ups
  • Amrap 15 minutes
  • 3 bar muscle-ups
  • 10 handstand push-ups
  • 300m row
First time in ages that involved bar muscle-ups in a workout. Nailed them, very happy! Both elements unbroken, good pace on the rowing.



Thursday 27.7

Wokrout.
  • Every minute on the minute x 10 minutes
  • Odd min, 15 toes-to-bar
  • Even min, 12 dumbbell press @ 25kg (6/6 reps)

Oly.
  • Split jerk technique
It's been ages! Decided to try 'em out. Good times.

Workout.
  • Every minute on the minute x 12 minutes
  • 3 split jerk @ 65kg

Workout.
  • Every minute on the minute x 8 minutes
  • 8 ring dips


Friday 28.7

Intervals.
  • Every 5:00, for 35 minutes (7 sets)
  • 5 power clean @ 70kg
  • 15 wall ball shots
  • 20 cal row
It took me about the same time in every round. Don't remember exactly anymore but this was a mental win. It was a miserable feeling to do this. Mental breakdown hit me before the 4th round. Luckily Pauliina was there to cheer me on. Once I got that 4th round done, it was easier to get the last one in the books too.


Workout. Time, 17.22
  • 5 rounds of:
  • 200m farmer's walk @ 2x25kg dumbbells
  • 15 burpees
This was cruel workout. Farmer's walk tax the forearms. That made me move faster because I wanted the time under tension to be shorter. That of course resulted in heavier breathing. Burpees didn't help a bit. Very good one!



Run conditioning.
  • Every 10 minutes:
  • 1.000m run
  • Wear a vest
This struck me in a moment. Take sprints with a vest. Not a bad idea. It's summer anyway so running is always a good choice.



Saturday 29.7

AM: Home workout
  • Run for 35 minutes, easy pace, recovery


PM: Home workout

For quality.
  • 5 rounds of:
  • 10 power clean @ 60kg (unbroken sets, barbell cycling)
  • 15 pull-ups (last round 20 reps)
Antti was training with me. The purpose on this one was to do both stations with quality, unbroken sets, focusing on good technique. Not that it's always the purpose but maybe my point is that we did cleans together, just then moved to the pull-up bar. Not a timed workout.



Sunday 30.7

AM: Home workout

For quality.
  • 5 rounds of:
  • 12 shoulder-to-overhead @ 60kg
  • 15 toes-to-bar
Not for time. Focus purely on unbroken sets. Just get the work done. 12 reps of jerks at this weight is no joke for me when completed in a row. T2b's were also a good number of reps but those were easier than jerks.

Strongman.
  • Sled pulling, standing, for 200m





PM: Home workout

Strength.
  • Back squat 10x5 @ 100kg
Knee hurt quite a lot so had to take light weight for just couple of reps. So I added the number of reps to get some action in lower body.

Posterior chain.
  • Every minute on the minute x 12 minutes
  • 15 kettlebell swings @ 32kg
I remember doing this emom workout once back in maybe 2012-2013. That hurt me a lot back then. This time it had no effect me on the next day. Maybe something has happened in my overall fitness level during the years.



Workout.
  • Every minute on the minute x 10 minutes
  • 1-5min: 20 push-ups
  • 6-10min: 15 push-ups



Monday 31.7

AM: Home workout

Skills.
  • Bar muscle-ups 4x5 reps
These are already a lot smoother, at least they feel like it, compared to early summer. Yes, I know there are things to be focused on. Back swing, keeping the legs straight. At least those.



Conditioning.
  • Row 7.5k
Longer rowing session. Boring as hell but needful stuff

PM: Home workout

"Ponyn Poika".
  • 31 bench press @ 53kg
  • 7 bar muscle-ups
  • 3.800m run
My best friend Toni got his newborn in this world. That's why I went outdoors in the late evening to hit a workout "Pony's boy". The little guy came to this world 31th July at 53cm length and 3.8kg.




June

June. We went to Croatia for a week in the beginning of June. Took that as a rest period and only worked out once. Then back to reality.

Sunday 4.6 (Hotel wod)

Lunges for days. Did lots of them to get a good burn on lower body. Finished the session with 4x15 handstand push-ups. Wife and kiddo were at the gym too. Momma did her thing, and our little girl wandered around the gym to keep herself entertained :) #dadlife



Thursday 8.6

Barbell.
  • Hang squat clean 3-3-3 (80, 85, 90kg)
  • Front squat 3-3-3 (100, 105, 110kg)
  • Push jerk 3-3-3 (70, 75, 80kg)

It was nice to get back home as I was missing my barbells and weights a lot. The purpose of the workout was just to get used to the barbell back again.




Workout. Time, 6.58
  • 4 rounds of:
  • 10 hang power clean @ 50kg
  • 20 push-ups
  • 30 air squats
Getting that breath up with light stuff that you can smash unbroken.



Friday 9.6

Barbell.
  • Push jerk 5's (70, 75, 80, 80, 80kg)
Good success considering I hadn't done barbell work in a while.


Workout. Time, 17.02
  • 5 rounds of:
  • 9 overhead squats @ 50kg
  • 12 burpees
  • 15 pull-ups
Uuh, what a workout. Ohs is not my favorite nor strong elements. Doing those combined with these two other movements is tough for me.



Saturday 10.6

Hero workout Coe. Time, 13.59 (PR)
  • 10 rounds of:
  • 10 thrusters @ 40kg
  • 10 ring push-ups
I've done Coe once again. That time it was for some reason thrusters and ring dips. I had read the description quickly and thought dips are the thing. Anyway, I got this done pretty well in my opinion. Went unbroken with both ones, and a steady pace from first to tenth round. Very satisfied, or even slightly proud of my performance on this one.




Sunday 11.6
Workout.
  • 4 rounds of:
  • 1.000m row
  • 25 toes-to-bar's
Yes, it hurts in my triceps and shoulders after Coe :) Just got the work one as I felt like I was hit by a truck after yesterday's hero workout.

Wednesday 14.6
Complex.
  • 7 sets of:
  • 3 hang squat clean @ 70kg
  • 3 push jerk @ 70kg
Barbell complex, nothing fancy.


Workout.
  • 5 rounds of:
  • Run in the park
  • 6 hang power clean @ 70kg
  • 14 (7/7) snatch @ 25kg dumbbell
Run in the park is about 400m long. It was good to have that 70kg bar moving nicely on the hang cleans. That's not the smoothest move with a little heavier weight. Okay, 70kg is not heavy but it's not my strong suit even if I have to move the bar in touch'n'go fashion. Snatches made sure breathing was heavy throughout the wod.

Accessory.
  • 4 sets of:
  • 7 romanian deadlifts @ 110kg (don't touch the floor with barbell)
  • 7 strict press @ 5kg dumbbell, right hand
  • 7 strict press @ 5kg dumbbell, left hand
Posterior chain and shoulder strength.



Friday 16.6

Pulling.
  • Deadlift singles (160, 170, 175, 180, 185kg)
Great! Haven't pulled anything heavy in ages. Took couple of singles before hitting some squats.



Strength.
  • Back squat 5x5 @ 120kg

Workout. Time, 15.27
  • 4 rounds of:
  • Run around the block
  • 15 burpees
  • Wear a weight vest
It sure makes things interesting when you throw a weight vest on and hit kind of a basic conditioning workout. For some sick reason the burpees felt better on this one compared to running. How twisted is that?



Saturday 17.6

Thrusters
  • Every minute on the minute x 12 minutes
  • 5 thrusters @ 60kg
Barbell cycling. Liked it!

Workout.
  • 500m row
  • 10 handstand push-ups
  • 10 lunges, back rack @ 60kg
I remember going pretty fast on this one, and heart beat was high all the way. Round times were steady throughout.



Workout.
  • 5 rounds of:
  • 15 ring dips
  • 15 toes-to-bar
Did this later in the day. Just worked through unbroken sets of dips and t2b's without the time stress.


Sunday 18.6

Oly.
  • Every 0:45, for 15 minutes:
  • 1 power clean @ 85kg
85kg for a power clean is rather heavy for me. As squat clean it would be a different thing. Good to work on this one.

Accessory.
  • 30-25-20-15
  • Unbroken sets of:
  • Pull-ups and wall ball shots
Oh man. I'm proud of this. Had no idea how my stamina would hold on with the pull-ups considering the volume of the repetitions. I've done quite a bunch of 15-20 rep sets lately but this was a mystery. I felt super about being able to do this as written. Not for time. Rest as needed in order to finish the sets unbroken. 25 & 20 rep sets on the pull-ups were the worst for grip strength.





Tuesday.
  • Run 4.5km
Those pull-ups killed me. My arms were out of order for couple of days. Had to take active recovery on Tuesday.



Wednesday 21.6

Active recovery.

Felt alright but my forearms were still banged from last session because of big volume of pull-ups. I was supposed to train normally with Antti who dropped by but I just couldn't. Forearms cramped right away as I took couple of lighter cleans. So I ended up just running, doing air squats and pistol squats. Antti did benchrmark workout Helen for first time ever.



Thursday 22.6

Oly.
  • 5 squat cleans each weight
  • Barbells 60, 65, 70, 75, 80kg
  • Hands must hold the barbell for all 5 reps
  • No touch'n'go
  • No dropping the bar
  • No re-grip at the bottom
Still recovering from the pull-up / wall ball session. Now I was able to move anyway. Did some squat cleans to get barbell back in the game.



Friday 23.6

Intervals.
  • 6 sets of:
  • 10 overhead squats @ 60kg
  • 10 burpees
  • Rest as needed
Great success on the overhead squats! Definitely not an easy walk in the park to do 10 reps @ 60kg without problems. These were intervals. 10+10 reps ohs / burpees, then rest. Total of 6 sets like this.

Amrap 10. Result, 4 rounds + 14 snatch
  • 7 handstand push-ups
  • 14 (7/7) snatch @ 25kg dumbbell
  • 21 sandbag squats
This was written as an amrap of 10 minutes. I finished the 5th round at 11.07 to close out the last round. I remember my lower back notifying me this isn't cool man. It hurt somewhat in there.



Saturday 24.6

Intervals.
  • Every 4:00, for 20min
  • 400m row + 15 wall ball shots
  • All in pace
I tried interval style workout to start with this weekend, from Friday to Sunday. On Saturday it was rowing and wall balls. My pace on the Concept2 was about 1:35 which is fast for me. Going straight in to wall balls pretty much murdered my legs after the 5 rounds were completed.



Workout.
  • 4 sets of:
  • 4 bar muscle-ups
  • 5 hang power snatch @ 50kg
Bar muscle-ups have been tingling me as an idea to work on. This time I ripped my hands  on the 4th round. Got to keep practicing these.

Strength.
  • 5 sets of:
  • 10 lunges, back rack @ 70kg
With just short recovery in between.



Sunday 25.6

Intervals.
  • 5 sets of:
  • 12 thrusters @ 50kg
  • 12 pull-ups
  • Rest as needed
Nasty. Somehow the ditant memory of Fran came knocking in my head as I was doing this one. A bit heavier thruster but anyway, it was a good volume of intense work being done.




Workout.
  • 4 rounds of:
  • 30m sled pull, standing
  • 20 (10/10) jerk @ 25kg dumbbells
More grip strength stuff with the sled being in action. Good combo of sled pulling and jerks.







Strength.
  • Front squat
  • 10 x 2 reps @ 110kg
I was supposed to do some basic conditioning stuff in the evening but realized there's some extra time which of course should be used in crossfit. So I got some front squats in the bank before the actual metcon.

Workout. Time, 30.54
  • 7 rounds of:
  • 500m row
  • Run in the park
Run in the park is around 400 meters. Tried to keep moving all the time.



Monday 26.6

Workout. For quality
  •  4 rounds of:
  • 25 kettlebell swings @ 32kg
  • 15 ring dips
  • Just do it, unbroken sets, not for time
Working on ring dips. I have recently added them more in my programming. Also kb swings are great tool to strengthen grip strength and posterior chain.




Gymnastics.
  • Max effort x 3 attemps of L-sit hold
  • Result, 0:30, 0:20, 0:20 min
  • Max effort x 3 attemps of handstand hold
  • Result, 0:50, 0:50, 0:50 min
Some play time in the end of the evening session. I have small parallettes which I used on the L-sits.



Tuesday 27.6

Complex.
  • Every 2:00, for 12 minutes (6 sets) of:
  • 1 squat clean
  • 2 hang squat clean
  • 3 front squat
  • Barbell @ 80kg
Barbell cycling stuff, getting that 80kg bar more comfortable with.

Workout. Time, 18.50
  • 4 rounds of:
  • 20 toes-to-bar
  • 10 front squat @ 60kg
  • 500m row
Had the stations in different parts of the house / yard. T2b's were unbroken on the first round, then 14-6 or 15-5 on every round after that. Squats were unbroken every round.



Wednesday 28.6

Strength.
  • Bench press, build up to a heavy single
  • Result, 95kg (40, 60, 70, 80, 85, 90, 95kg)

"Emma". Result, 500 reps (10 rounds)
  • 28min amrap of:
  • 28 push-ups
  • 6 deadlift @ 120kg
  • 16 box over jumps
I had Antti training with me in the evening. Our daughter turned 1 year today which resulted in a workout called "Emma". Considering the amount and volume of push-ups per round, I'm very positively surprised to see that I was able to maintain the pace all the way, and complete 28 reps per round for a total of 10 rounds. This really had its effects on the following days. I took a rest day the next day because of Järvenpään PuistoBlues, city festival in the town I lived for 20 years.



Friday 30.6

Recreational day @ Seikkailupuisto Korkee in Paloheinä, Helsinki. This was a lot of fun. Hanging in the trees doing tricks. Got to experience this with a bunch of work colleagues. My shoulders were shot still in here. Still we managed to get a decent workout with Benjamin, another crossfit dude at our work place. In the summer we hit together couple of times for early morning cf sessions in downtown Helsinki.

Workout.
  • 5 rounds of:
  • 20 box jumps
  • 30 lunges
  • 15 shoulder press with a log




Tuesday, June 20, 2017

HC Triplet Goes Klake (Triplet V)

Saturday 13.5. HC Triplet V. Triplet Goes Klake

Fifth time organising our very own throwdown. This time at Casa de Lamppu, at my house in Klaukkala. We have pretty awesome training possibilities, especially as the spring weather was beautiful and sun was shining. We had arranged me and my friend Toni was one team. Then my brother and his training partner Jake was the other team. We were supposed to compete "against" each other in partner workouts but Jake had a small tweak in his back on the first event so events 2-4 were completed in a 3-man team. Luckily Jake was able to recover himself back to training mood the following week after HC Triplet




Event 1: "Strongman Mindfuck"
  • In a 2-man team
  • 2 rounds of:
  • 400m run with sandbags
  • 10 squat clean @ 80kg
  • 250m sled drag
  • 10 squat clean @ 80kg
  • 100m sled pull, standing
  • 10 squat clean @ 80kg
Damn that sled drag was nasty! Most challenging part for me for sure. It turned slow at some point. On the other hand squat cleans were the easiest piece for me. So we emphasized so that I worked more with the barbell and Toni felt strong on that sled. It was a good strategy this time.





Event 2: "Can U Breathe MoFo"
  • In a 3-man team
  • 18 rounds of
  • 8 hang power snatch @ 30kg
  • 8 lateral burpees
  • 8 pull-ups
  • You go, I go style. One athlete performs one full round
Heavy breathing! All in every round. Then fist bump and next guy is going full throttle. Nasty one.



Event 3: "I Like to Move it Move it"
  • In a 3-man team
  • Amrap 7 minutes
  • Shoulder-to-overhead @ 60kg
  • Result, 151 reps
We took these bad boys in sets of 5 reps pretty much all the way. Maybe couple of 7's in the beginning and end but mostly 5's, every one of us.



Event 4: "Finish'em"
  • In a 3-man team
  • 15 rope climbs
  • 75 thrusters @ 50kg
  • 75 pistol squats
  • 75 handstand push-ups
  • 75 kettlebell swings @ 32kg
  • 75 toes-to-bar's
  • One man rows 250m all the time. Change man after every 250m
That rowing thing was a good one. It forced everybody to move constantly. Loved those thrusters, they moved efficiently on my own behalf. Everything moved quite nicely which was a positive surprise at the end of the training day. There could have been more volume on all movements.