Saturday, September 16, 2017

First half of September

First half of September

Saturday 2.9

Workout. Time, 32.54
  • 5 rounds of:
  • 600m run
  • 25 pull-ups
  • 25 wall ball shots
This was completed with a moderate heart beat. Definitely didn't run the fastest I could. But it turned miserable anyway due to the big sets of pull-ups and wall balls. Took the first set of pull-ups unbroken, then it was 20-5 for the following three rounds. Last set was 21-4 reps. I'm very happy on the performance on pull-ups. It was a total of 125 reps anyway.

Wall balls followed pretty much the same logic. Went unbroken on first and last set, and 18-7 in the rounds between. After the first round of work I realized it's gonna be a gross wod. That feeling got stronger on after the second round. From there on it was a mental battle.

  • Core work
Wife wrote us some stuff to work on. Good work.

Sunday 3.9

Barbell cycling. Result, 16 reps
  • Complete as many unbroken complexes of the following sequence in 12 minutes:
  • 1 squat clean @ 70kg
  • 2 front squat @ 70kg
  • 3 push jerk @ 70kg
Oh man! The point was that these need to be unbroken, otherwise it's a no rep. So I just started chipping away the reps. For the first half of the workout I was able to do one set every 40 seconds. Tried to maintain that same pace from the beginning. That's because gassing out in the first reps would have had catastrophical results. From mid-wod on it turned to 50sec sets.

Emom x 15 minutes.
  • 1st min: push-ups
  • 2nd min: v-ups
  • 3rd min: dumbbell jerks @ 25 reps
Wife's idea. I was kind of done after the first piece but she had a good call. Went 40-35-25-25-25 on the push-ups, 23 reps on the V-ups, and 20 jerks every time. Burned the shoulders nicely.

Wednesday 6.9

  • Deadlift @ 5x5 @ 150kg
Plan has been lately to do pulls once a week so my body would somewhat get used to it. If it's more rare, it feels like lower back is smashed for 3 days. Now it's been much better even though the weights have been at alright level.

  • Back squat 5x5 @ 100kg
  • Complete sets of:15 pull-ups between reps
I'm starting to build the squats up from light weight on. Completed the pull-ups between sets because I needed to get those in the bank, and the squats weren't that bad.

Thursday 7.9

  • Every 3 minutes, for a total of 21 minutes (7 sets)
  • 5 hang power cleans @ 70kg
  • 5 push jerks @ 70kg
  • 10 burpees
  • It took sub 50sec every set, steady pace
This was quite horrible to be honest. It's not like this 70kg bar is light weight for me to cycle. But it was definitely the burpees that made it worse. Obviously because they were the last element of it all. I'm very happy on how consistent the effort was every round. They were completed within about one second from each other. Just below 50 sec, mostly 48 seconds.

  • Every 2:30, for a total of 4 sets (10min)
  • 15 thrusters @ 40kg
That first piece murdered my legs totally. I took some rest between that and thrusters. Completed 20 reps on the first set, then 15 reps per set. They hurt my legs so bad that it was difficult to stand. It was definitely because of those intervals.

Friday 8.9

  • 5x5 push jerk @ 80kg
Felt great for being able to put that barbell overhead with 80kg on the bar. Very happy actually.

Amrap 20. Result, 5 rounds + 7 db snatch
  • 20 cal row
  • 16 dumbbell snatch @ 25kg
  • 12 burpee box overs, don't touch the box
Vow, nasty one for sho'. Burpee box jumps are something I'm not looking forward to that eagerly. My bench is not as high as a regular box so my solution has been jumping over the box without touching it. The leap is thus longer, to create similar stimulus.

Saturday 9.9

Pair wod.
  • 100 hang power snatch @ 45kg
Had one friend to throw down with me. Antti worked through both of these workouts. Plan was to hit 8's throughout the wod.

Amrap 12. Result, 6 rounds + 2 squat
  • 8 front squat @ 50kg
  • 12 kettlebell swings @ 32kg
  • 14 dumbbell jerk (7/7) @ 25kg

This was quite a workout. Worked very well. This was written so that everything's gonna be done unbroken. Okay, had to change hand on the jerks. Overall fatigue is what this resulted in.

Sunday 10.9

For completion.
  • 5 rounds of:
  • 500m row
  • 20 overhead squats @ 40kg
Just doing the work, no stress, no clock. Unbroken sets on the ohs.

Monday 11.9

  • Back squat 5x5 @ 104kg
Meathead day. Just squats and deads. Squats came up by 4kg from last squat session.

  • Deadlift 5x5 @ 160kg
  • Clean grip
  • Deadstop after every rep
Went heavier this time. It was 150kg last time I did deads about a week ago. I'm a bit ashamed to tell I bought lifting straps for deadlifts. The reason why I did that is that basically the only reason why deadlifting doesn't feel good most of the times, is how it makes my hands feel like. They are way too sensitive for some reason. It's not even the grip strength, it's just my palms and fingers that hurt on those pulls.

By using the straps I was able to focus on the actual lift. I did clean grip for some reason on the first set, and decided to finish it that way too.

Wednesday 13.9

  • Every minute on the minute x 20 minutes
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats
Cindy'ish. I found my spot to train at 9.30 pm. That was so late that I needed to hit it right away, without warm-up. So this was a good choice to hit it.

Thursday 14.9


  • With a running clock, for 30 minutes
  • 0-10min. Result, 6 rounds + 8 burpees
  • Amrap of: 8 burpees + 16 dumbbell snatch @ 25kg
  • 10-20min. Result, 40, 50, 60, 65, 70, 75, 80, 85, 90kg
  • Build up to a heavy hang power clean triple
  • 20-30min. Result, 7 rounds + 1 box
  • Amrap of: 12 kettlebell swings @ 32kg + 12 box jump overs
Excellent choice. It was a 30min drill. Two 10min amraps, in the beginning and in the end. The middle portion was reserved for barbell action. Both amraps were heavy breathing, and well built amraps. I'm happy that I was able to build up to 90kg on the cleans too. I did this together with Antti. We had one barbell on the cleans, and we did the sets in turns.

Saturday 16.9

  • Front squat 5x5 @ 90kg
Rather easy actually. Same ideology as with the back squats lately. Building up from the bottom.

Amrap 20. Result, 6 rounds sharp
  • 14 wall ball shots
  • 7 hang power clean @ 60kg
  • 7 handstand push-ups
  • 14 toes-to-bar
Felt awful on this. Don't even know what hurt the most. Had to break the t2b's on every round except the first and last. The rest of them were 9-5 or 10-4. Other movements were unbroken. It was some sort of overall nasty feeling that took place for pretty much the entire 20 minutes. Good metcon.

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