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.

End of May

End of May.

Tuesday 16.5.

CF Open 12.3. Result, 292 reps PR (8 rounds + 8 box)
  • Amrap 18 minutes
  • 15 box jumps
  • 12 shoulder-to-overhead @ 52.5kg
  • 9 toes-to-bar's
This was a great training day! Hooking up with my brother and we went to Esport Express training center which reminds me of a good crossfit box even though it's not an official affiliate. We hit this classic Crossfit Open workout from 2012 called 12.3.

It was a nerve-racking situation as we had the possibility to only reserve one station of barbell, pull-up bar and a box. We decided that I'd start the wod, and once I'm ready with the first set of box jumps, my brother goes for his first box jumps. If either of us would have been slower, he would have stepped down and give way to the faster one. However, we are pretty much at the same level and we pushed each other on this one nicely. Ended up with the same result on this 18 min pain cave.

I've tried both strategies, going unbroken on the s2o's and breaking it down with small rest periods in between. Until this day I don't know which one is a better solution. If I go for unbroken sets, then the transition times are a notch longer. Anyway, today I did couple of rounds unbroken, then started to do them in two sets. It was a horrible workout, and with the pressure of my bro breathing down my neck didn't help. But we both managed PR's on this one so it definitely was a success!

  • Hang power clean triples
  • 50, 60, 70, 80, 85kg
This session consisted of quite a few pieces. Second portion was strength in the form of hang power cleans.  Built up to a heavy triple.

  • 5-4-3-2-1 of:
  • Rope climb
  • Squat clean @ 80kg
This was a killer workout. Loved it. Rope climb endurance is something that I'd like to see myself getting better at. I managed this workout well, I'm quite proud of this one. Cleans hurt in the mix of things but they were definitely the easier part of this. Took them as singles, then hit it back at the rope. Perfect workout.

  • 3 sets of:
  • Single-leg romanian deadlift
  • 8 reps both legs @ 25kg dumbbells
Accessory stuff. Some bulgarian squats and single-leg romanian deadlifts to strengthen the posterior chain.

  • Every minute on the minute x 14 minutes
  • Odd min, 14 ball slam @ 30 lbs ball
  • Even min, 10 burpees
  • Last minutes: 20 ball slams + 15 burpees
At this point this brought the breathing to heavy levels, especially the further the workout proceeded. In the last round I added some reps to both elements to seal the deal.

  • 3k row
Easy pace row to flush the legs and body

Wednesday 17.5

Amrap 30. Result, 7 rounds sharp
  • 8 back squat @ 80kg
  • 12 handstand push-ups
  • Run up and down the street
Interesting workout. Running, back squats and handstand push-ups. Back squats are a rarity in metcons so this was a nice combo to try out. No prob, I could give a chance to this kind of action in the future as well. Good one.

Thursday 18.5

Barbell cycling
  • 4 sets of:
  • 10 power clean @ 60kg
  • 4 sets of:
  • 5 power clean @ 70kg + 5 front squats @ 70kg
This took place at the crossfit box near my workplace. Started it with barbell cycling of power cleans and some squats. Barbell moved well

Workout. Time, 9.12
  • 5 rounds of:
  • 20 ghd sit-ups
  • 10 shoulder-to-overhead @ 50kg

Saturday 20.5

  • 5 back squat @ 100kg
  • 15 kettlebell swings @ 32kg
  • 10 handstand push-ups
Decided to give another shot to back squats in a metcon, and once again with good vibes. Good combination of movements. Posterior chain / Hamstrings got heated up.

  • Sprints around the block (600m)
Was supposed to do couple of these but time was cut short after 2 sprints. Those hurt.

  • Curls
Got some dumbbells sneaked in at some point of the day for some meathead action.

Sunday 21.5

Amrap 20 minutes. Result, 7 rounds
  • 5 overhead squats @ 60kg
  • Run up and down the street
This is something I'm proud of. Overhead squats are something I suck at so mastering these 60kg bastards felt very good. My strategy was to run faster than normally to make this workout a misery. At the end I felt a bit awkward as I would have liked the ohs reps to be a little higher. Maybe 7 reps would have nailed it. Mobility got better and better by the round.

  • Handstand skills
We went to see some couples and Jake threw the idea of training handstand skills up in the air. It didn't take much to grab that thought. It was nice to go for it. Haven't done them in ages and it was cool to see I still got it.

Monday 22.5

  • Every 0:30, for 10 minutes (20 reps)
  • 1 squat clean @ 90kg
  • Every 0:30, for 10 miuntes (20 reps)
  • 1 clean and jerk @ 75kg
Cleans felt good, jerks quite stiff. That's why I stayed moderate with it.

Amrap 20. Result, 5 rounds + 20 wall ball
  • 15 pull-ups
  • 20 wall ball
  • 25 cal row
Classic stuff. Unbroken stuff all the way.

Tuesday 23.5

Meathead day.

  • Back squat 5x8 @ 110kg
  • Good morning 5x12 @ 60kg
  • Single-leg romanian deadlifts @ 2x25kg dumbbells
  • Seated strict press 5x20 (10/10) reps @ 15kg dumbbells

Sometimes just working on those strength pieces is enough. Body tells me when I need to step away from heavy breathing and work on strength only.

Thursday 25.5

Workout. Morning session

  • 6 unbroken rounds of:
  • 5 thrusters @ 70kg
  • 15 pull-ups

Yeah, this was great with heavier thrusters and good volume of pull-ups. Didn't time this at all. Basically just wanted to get the work done with unbroken sets.

Workout. PM session

  • Amrap 15 minutes
  • 15 toes-to-bar's
  • 20 shoulder-to-overhead @ 40kg
  • 30 air squats
Uuh, holy hip flexors. They hurt, so did my shoulders and legs. Well, entire body. Big sets.

Friday 26.5


  • Every minute on the minute x 15 minutes
  • 1-5min: 5 shoulder press @ 50kg
  • 6-10min: 4 push press @ 60kg
  • 11-15min: 3 push jerk @ 70kg
Working on that pressing power and shoulder strength.

Workout. Time, 14.41
  • 5 rounds of:
  • 7 overhead squats @ 50kg
  • 10 burpees
  • 12 goblet squats @ 32kg
  • 20 sit-ups with a wall ball
Round times stayed solid all the way.


  • 4 sets of:
  • 8 romanian deadlifts @ 90kg (bar not touching the ground)
  • 12 dumbbell row @ 25kg, right hand
  • 12 dumbbell row @ 25kg, left hand

Unilateral work.

Saturday 27.5

AM Session.

  • Front squat 5x5 @ 100kg
Basic stuff.

Workout. Time, 16.29

  • 4 rounds of:
  • 500m row
  • 15 ring dips
  • 20 kettlebell swings @ 32kg
Rolled the concept2 rower to the back yard in the afternoon, and started pulling the strokes. Ring dips were great, and 2-pood bell pushed breathing heavier. Don't remember the dips anymore how they went. Most likely 1-2 rounds unbroken, then smaller sets.

PM Session

Train run.

  • 5k run at Tornimäki hill
  • Took about 30 minutes
I actually got lost somewhere in the midst of the hill, and had to ask way how to get out of there :) The following days my calves hurt quite a lot

Sunday 28.5


  • 5 rounds of:
  • 3 bar muscle-ups
  • Run up and down the street


  • Pull-ups and dumbbell snatches @ 25kg
  • Rest as needed between sets
  • 1st round: 15+20 reps
  • 2nd round: 15+20 reps
  • 3rd round: 20+20 reps
  • 4th round: 20+20 reps

Got the pull-ups done unbroken. And right after pull-ups I walked to the dumbbell, and started rippin'

Monday 29.5


  • Every minute on the minute x 30 minutes
  • 1st min: 5 push jerks @ 70kg
  • 2nd min: 12 (6/6) step-ups @ x15kg dumbbells
  • 3rd min: 25 air squats
Got spicy towards the end.

Tuesday 30.5


  • Hang squat clean triples @ 80, 80, 85, 85, 90, 90kg
Barbell moved well.

Workout. Time, 16.03

  • 5 rounds of:
  • 300m row
  • 7 unbroken hang power cleans @ 70kg
  • 25 push-ups


  • Row 3k

Wednesday 31.5

Active recovery.

  • 100 pull-ups
  • 50 ring dips

Just do the work. No stress. Pull-ups were mostly 10's. Dips were 5-10 reps per set.

Friday, June 16, 2017

First part of May

First part of May. Training before HC Triplet.

Friday 5.5


  • Every minute on the minute x 30 minutes
  • 1st min: 12 dumbbell snatch @ 25kg
  • 2nd min: 12 toes-to-bar's
  • 3rd min: 15 push-ups
There was a tight time window (surprise :)) so I decided to forget about the warm-up, and go longer emom instead. The work load was tolerable and this was a bit of a lighter workout. I just wanted to move and get some blood flowing. Finland was playing ice hockey in the world championships and I wanted to see that game.

Saturday 6.5

Outdoor work and gardening for 9 hours. We built a pull-up bar with Antti, among running other errands.

Lots of stuff needed to be done outdoors. Antti was a huge help in putting up a new pull-up bar on our yard. Now I can also do muscle-ups as there is no roof on top of the bar. This was huge! And right on time for the upcoming HC Triplet, taking place on Saturday 13.5.

Sunday 7.5


  • Every minute on the minute x 12 minutes
  • Squat clean singles
  • 1-6min: 90kg
  • 7-12min: 95kg
Sunday was also an outdoor activity day. Lots of things needed to be done at the house. Luckily the in-laws came to babysit our kiddo so we had the possibility to do those things, and hit a good workout session as well.


  • 5 rounds of:
  • Sled drag 200m downhill/uphill
  • 16 dumbbell snatch @ 25kg
That sled is an awful tool. But very good mental equipment too.

  • 4 rounds of:
  • 40m sled pull, standing
  • 20m walking lunges @ x25kg dumbbells
And another sled workout. Lots of breathing took place this day.

Monday 8.5

Oly lifting
  • A) Complex of snatches and overhead squats
    • 1+1, 2+1, 3+1 @ 60kg
  • B) Couple of singles @ 60kg
Went to a crossfit box in the morning to work on olympic lifts and then conditioning. My snatch game was not right on the money this time so I took just couple of sets on those.

  • 4 rounds of:
  • 5 clean and jerk @ 70kg
  • 3 rope climbs
  • 15 ghd sit-ups
This was great. I usually aim to do elements at this cf box that are not so easy to do at home. Dropping a heavier barbell, rope climbs and ghd's are all stuff that need more things to be arranged in order to go after at home.

  • 4 sets of:
  • 10 lunges @ 60kg
  • 10 burpee box jumps
This burned a lot on lungs and legs. Definitely efficient!

Tuesday 9.5


  • Every 8:00min, for 32min (4 sets)
  • 5 rounds of:
  • 3 hang power snatches @ 40kg
  • 6 burpees
  • 9 air squats
  • Times: 4.19, 3.55, 3.43, 3.26
This was a hero workout Chief-style version. 3+6+9 reps, different movements though. 5 rounds of those movements in a row. Complete one set of those 5 rounds every 8 minutes. It took about 4min to complete one round which means to say the work:rest ratio was about 1:1. Was able to go faster every round.

Wednesday 10.5


  • With a running clock, for 15 minutes
  • 1st min: amrap of row
  • 2nd min: amrap of thrusters @ 2x15kg dumbbells
  • 3rd min: amrap of push-ups
  • Result, 15 thrusters and 25 push-ups per minute. Didn't count the rowing meters
I did this with my wife, rotated the stations so that we started on different elements. Those two pressing movements in a row started to make a difference 

Thursday 11.5


  • Squat clean thrusters, triples, completed as singles
  • 2 sets @ 70kg
  • 2 sets @ 75kg
  • 2 sets @ 80kg
Went to Stadi Crossfit for the second time this week. Heavier thrusters for strength.


  • Amrap 15 min:
  • 5 front squat @ 80kg
  • 15 box jumps
  • 15 ghd sit-ups
  • Result, 6 rounds + 15 box jumps
This was a great workout. Lots of work on legs and hip flexors. Felt great though.