Tuesday, April 11, 2017

First half of April

First half of April. Basic training stuff, moving around, and taking care of my health and overall fitness.





Saturday 1.4

Barbell cycling.
  • 10-9-8-7-6-5-4-3-2-1 of:
  • Front squat
  • Press
  • Back squat
  • Press
  • Barbell @40kg
I was sick for about 2 days. Went vomiting and stuff, so I just wanted to move a light barbell a bit to get back on track. Not for time.



Sunday 2.4

Snatch complex.
  • 1 snatch
  • 2 hang snatch
  • 2 overhead squats
  • 3 sets @ 40, 45, 50, 55kg each
Working on my snatch again. I have been focusing on this stuff lately.

Accessory.
  • Barbell row
  • 4x20 reps @ 55, 55, 65, 65kg


Workout. PM
  • 8 rounds of:
  • 10 pull-ups
  • 10 shoulder-to-overhead @ 50kg
  • 10 pistol squats
This hurt nicely. Good one. Unbroken each round.


Monday 3.4

Complex.
  • 1 power clean
  • 1 hang squat clean
  • 2 push jerk
  • Barbell @ 50, 60, 70, 75, 80, 85kg
Morning workout at Stadi Crossfit. I like to move some barbells around when hitting that Box.


Power clean singles.
  • 90, 95, 95kg


Intervals.
  • Every 2:00, for 12 min (6 sets). All in pace
  • 6 thruster @ 60kg
  • 2 rope climbs
It's cool to combine rope climbs and some barbell action. This time a little heavier thruster.

Accessory.
  • 3 rounds of:
  • 30 ghd sit-ups
  • 15 overhead squats @ 40kg
This got to my core and hip flexors quite a lot.



Tuesday 4.4

Training with my brother Sipa. Awesome day at Esport Express. First time visiting the place. Like a perfect crossfit box.

Snatch complex.
  • 1 snatch
  • 1 overhead squat
  • Barbell @ 40, 50, 55, 60, 65, 67.5kg
I know this is baby weight for most but for me this is heaviest I've gone in long time. Felt super!

Amrap 5 min. Result, 44 reps
  • You go, I go
  • Squat clean @ 80kg
Freaking great workout, throwing some barbell with my bro. Right on the money.



Workout. Time, 33 min
  • 3 rounds of:
  • 50 pull-ups
  • 40 handstand push-ups
  • 30 toes-to-bar's
  • 20 front squats @ 80kg
  • 10 rope climbs
Huh, long one.

Strength.
  • Every minute on the minute, for 10 minutes
  • 2 front squat @ 110kg


Thursday 6.4

Snatch complex.
  • 1 snatch
  • 3 overhead squats
  • Barbell @ 40, 45, 50, 55, 60, 65kg
I'm feeling confident that I can move +60kg barbells nicely on snatch.

Oly.
  • Every 0:45, perform 1 snatch @ 60kg



Friday 7.4

Workout.
  • 5 rounds of:
  • 7 front squat @ 70kg
  • 14 pull-ups
  • 21 wall ball shots
Hurt just like it was supposed to. Unbroken.

Saturday 8.4

Oly.
  • Every 0:30, for 10 minutes
  • 1 clean and jerk @ 80kg
  • Touch'n'go at front rack
Working on moving barbell as efficiently as possible at a notch heavier weight.

Amrap 25. Result, 5 rounds + 6 burpee
  • 15 thrusters @ 40kg
  • 15 burpees
  • Run up and down the street
Shoulder murder. Burpees killed me.

Sunday 9.4

AM

Complex.
  • 7 sets of:
  • 3 power clean
  • 3 front squat
  • 3 push jerk
  • Barbell @ 70kg
My body felt like it was hit by a truck after that Saturday's thruster/burpee workout.

Workout.
  • 5 rounds of:
  • 400m row
  • 12 handstand push-ups

PM

Strength.
  • Lunges, 10 x 40, 50, 60, 70, 80kg
This Sunday witnessed a double session. It was cool to do lunges at these weights. Haven't gone heavier than 60kg before this day.

Amrap 20. Result, 5 rounds + 6 man makers
  • 10 man makers @  2x15kg dumbbells
  • 20 lunges @ 2x15kg dumbbells
Disgusting workout. Did this with Antti, shared the mystery with him. We were done after this one.



Monday 10.4

Active recovery

  • 3 x 2.000m row
  • Easy pace. Walk around for a while, then sit back on the rower



Tuesday 11.4


Complex.

  • 2 snatch + 2 overhead squat
  • Barbell at 40, 45, 50, 55, 60, 62kg



Oly.


  • Snatch singles 5x1 @ 62kg

Again, snatches to work on my technique. Feeling more and more confident with weights over 60kg.

Workout.

  • 5 rounds of:
  • 8 overhead squat @ 50kg
  • 16 pistol squats
  • 12 toes-to-bar's
Broke the t2b's on some rounds. Rest were unbroken. Ohs was the easiest of movements.









Monday, April 10, 2017

End of March 2017

End of March 2017.



Sunday 19.3

Strength.
  • Every 2:00, for 18 minutes (9 sets): back squat
  • 3 sets @ 120kg
  • 3 sets @ 123kg
  • 3 sets @ 126kg

These weren't that heavy as I stop to think about it. Still, these got to me, and especially the next days my lower body was sore as hell. Maybe I haven't done that much pure squatting lately.

Amrap 12min. Result, 6 rounds finished @ 12.50
  • 2 squat clean @ 90kg
  • 8 handstand push-ups
  • 12 pull-ups

Great combo. Can't drop weights at home so these felt a notch heavier than normally as I lowered the bar slowly to the floor. Hspu's and pull-ups were unbroken.

Accessory.
  • 4 sets of:
  • L-sit hold

I believe the first one was 0:30, second and third were 0:20 and the last one just 0:15 seconds. These really burn triceps, quads, hip flexors and core of course. This is great accessory stuff. Could always do more of these.



Monday 20.3

Oly.
  • Overhead squat triples (40, 50, 60, 65, 70kg)
  • Overhead squat singles with a 10sec pause: 5x1 @ 60kg
This was morning workout. Body felt stiff as hell. I took couple of triples but then dropped some weights and played it with good depth in the bottom position for a 10 sec pause.

Amrap 12min. Result, 7 rounds finished @ 12.30
  • 12 ghd sit-ups
  • 12 box jumps
  • 12 wall ball shots

I needed to move my body. This was created on the spot, easy stuff. Don't need to think anything, just move. My pace was good throughout the workout, no need to slow down.



Intervals. Row 4.592m
  • 1:00 work
  • 1:00 rest
  • 2:00 work
  • 2:00 rest
  • 3:00 work
  • 3:00 rest
  • 4:00 work
  • 4:00 rest
  • 3:00 work
  • 3:00 rest
  • 2:00 work
  • 2:00 rest
  • 1:00 work
This was afternoon workout. I found out a half an hour slot to throwdown so I checked what the Concept2 programs include. Found out there was this above mentioned interval training. Great one.




Tuesday 21.3

Overhead complex.
  • 5 sets of:
  • 5 push press + 5 push jerk @ 70kg

Heavy barbell cycling for me. At least for this many reps in touch'n'go style. No breaks in any of the sets. These got heavy.

Accessory.
  • 5 rounds of:
  • 10 handstand push-ups
  • 20 kettlebell swing @ 32kg
Shoulders were crushed on the first piece so this got spicy. Forearms were shot on the swings.




Wednesday 22.3

Strength.
  • Pause back squat triples, 7 sets @ 110kg
  • Box squats, 4x5 reps (110, 120, 130, 130kg)

Different styles of squatting. Pause squats always make good to hip flexors as they force hips to get mobile. Smolov squat program (that I've done twice in my life) has been the greatest decision ever to improve mobility in lower body. Box squats are pretty much a new thing for me. Just tried to get used to them.






Thursday 23.3

Thrusters
  • 5 reps per set
  • Start @ 40kg
  • Add 5kg per set
  • Built up to 75kg



Skills.
  • Bar muscle-ups 5x3 reps



Amrap 15. Result, 8 rounds finished @ 15.27
  • 3 power clean @ 80kg
  • 15 box jumps
  • 15 ghd sit-ups

Saturday 25.3

Complex.

  • Every 2:00, for 18 minutes (total of 9 sets)
  • Squat clean + push jerk complex @ 70kg
  • 1st min: 3+1
  • 2nd min: 2+2
  • 3rd min: 1+3


Squats.




  • 5x15 back squat @ 70kg





Sunday 26.3

Helped friends to move. Took all day. Sweating from the very morning



Monday 27.3

Snatch complex.

  • Snatch + Overhead squat complex
  • 3 rounds of:
  • 1st min: 1+3
  • 2nd min: 2+2
  • 3rd min: 3+1
  • Barbell @ 60kg


Barbell cycling.


  • 4x8 touch'n'go clean and jerks @ 60kg

Accessory.


  • 3 rounds of:
  • 30 ghd sit-ups
  • 15 pull-ups


Monday evening


4x7 min amraps (A+B+A+B). This was Pauliina's creation. Actually it's taken from Kayla Itzines, the Australian fitness lady.

A)

  • 20 air squat
  • 10 burpee
  • 20 bench dips
  • 30 bike abs


B)

  • 20 toe taps
  • 15 lay down push-ups
  • 24 step-ups
  • 50 mountain climbers





Wednesday 29.3

Clean emom.

  • Every minute on the minute x 30 minutes
  • 1st min: 1 squat clean @ 80kg
  • 2nd min: 2 squat cleans @ 80kg
  • 3rd min: 3 squat cleans @ 80kg
  • Then start over, continue for 10 rounds (30 minutes)
  • Must hold hands on the barbell at all times during each set
  • Can't drop the bar until the last rep
  • No touch'n'go allowed
  • Last minute (30th min) go as many reps as possible. Result, 9 reps