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.

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