tag:blogger.com,1999:blog-33243719966548761392024-03-06T05:38:53.650+02:00Don's CrossfitDonshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.comBlogger1619125tag:blogger.com,1999:blog-3324371996654876139.post-32706104801693785232020-12-21T22:49:00.000+02:002020-12-21T22:49:58.012+02:00Sunday 29.11: Run, Hspu<div><b>Sunday</b>. Amrap 25min. Run 400m, 20 hspu. Result, 7 rounds.</div><div><br></div><div>Bodyweight stuff. Needed to just get some fuilds running in my body. Okay things escalated with 140 hspu's in the workout. But it was under control all the time and didn't tax my body that much. This was steady pace wod with easier pace on the running. Ideally thoes hspu's would have been unbroken stuff but this time they were not. It was 3 rounds ub, and then 17-15 reps on the first set and so on.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Amrap 25</b>. Result, 7 rounds</div><ul style="text-align: left;"><li>Run up and down the street (ca. 400m)</li><li>20 handstand push-ups<br></li></ul><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com1tag:blogger.com,1999:blog-3324371996654876139.post-32767249018486786432020-12-21T22:35:00.000+02:002020-12-21T22:35:52.954+02:00Saturday 28.11: Pull-ups and Wall balls<div><b>Saturday</b>. Amrap 12 of: 12 pull-ups, 12 wb. Result, 10 rounds.</div><div><br></div><div>I had different ideas and excuses for this training evening for doing a sloppy session. Somehow I was able to find the battle mentality minutes before It was a busy day from the very Morning I woke at 6.00. This training session took place in the evening. I was able to maintain a good solid pace throughout the wod. Wall balls unbroken of course with such a small amount of them. Pullups were unbroken for 7-8 rounds. Then I had to do them something like 8-4. Great wod and I felt like a superman afterwards as the initial feeling was much different than my performance actually was.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Amrap 12</b>.</div><ul style="text-align: left;"><li>12 pull-ups</li><li>12 wall ball shots</li></ul><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-90073815704736954212020-12-21T22:23:00.003+02:002020-12-21T22:23:29.095+02:00Friday 27.11: Back squats and Deadlift<div><b>Friday</b>. Back squat 5x5 @ 110kg. Deadlift 4x10 up to 140kg</div><div><br /></div><div>Lower body day. I've been squatting on Fridays for quite some time, already months. Building my base up. Little by little. And I can see the progression has built my strength up. I have added a single heavy squat before doing my work sets. Today it was 140kg. I try to get used to heavy weights that used to intimidate me.</div><div><br /></div><div><span> </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9sFMyfAe5g7Za3BRQHRBDrLvFysu3z1VZhPNsp0WrGg1ahkA87iylnNYrfbDq5gwhWrsrtJAiS8IFcMOdRmR50op8E3dPJbH9u-byoHm1kDIHiVIlNAaEKDcUlFp_djKJoW0_nBKHO-A/s1600/1608581805963471-0.png" style="-webkit-text-stroke-width: 0px; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: 1em; margin-right: 1em; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span> </span><span> </span><span> </span><span> </span><span> </span><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9sFMyfAe5g7Za3BRQHRBDrLvFysu3z1VZhPNsp0WrGg1ahkA87iylnNYrfbDq5gwhWrsrtJAiS8IFcMOdRmR50op8E3dPJbH9u-byoHm1kDIHiVIlNAaEKDcUlFp_djKJoW0_nBKHO-A/s1600/1608581805963471-0.png" style="cursor: move;" width="400" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><div>It would be ideal to get some accessory stuff after the squats. Today I actually made these through quite quickly so I enough time to do also pulls. No biggie on both movements. Squats were easy and it's been ages since pulling heavy so I didn't wanna take any risks in there.</div><div><br /></div><div style="text-align: center;"><span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; direction: ltr; display: inline !important; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
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</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b></b><br /></div><div><br /></div><div><br /></div><div><b>Pulls</b>.</div><ul style="text-align: left;"><li>Deadlift 4x10 reps @ 110, 120, 130, 140kg<br /></li></ul><div><br /></div><div><br /></div><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/aG33uNuGgUw" width="560"></iframe>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-9681113756016796412020-12-21T22:07:00.004+02:002020-12-21T22:07:20.325+02:00Thu 26.11: Push jerk<div><b>Thursday</b>. 3rds of: 2min on, 2min off of push jerks @ 60kg</div><div><br /></div><div>This is something I do quite rarely nowadays. My shoulders have always been quite stiff and thus they need to be thoroughly loosened up prior to hitting it heavy. And I simply don't have time for that. With 3 little kids and a busy job, I believe my life is time sensitive all the time. Anyway, this workout is a classic. Used to do this for quite a number of times. This is something I took from Mikko Salo, the real champ, on my early days of starting crossfit. He once told this was something he used to build his shoulders and stamina overhead, or something alike</div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/NS-6DN5Ix70" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><br /></div><div><b>Wod</b>. Result, 27, 24, 21 reps (total of 72 reps)</div><ul style="text-align: left;"><li>3 rounds of:</li><li>2min on</li><li>2min off</li><li>Push jerk @ 60kg<br /></li></ul><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-17477789878213959152020-12-20T22:59:00.000+02:002020-12-20T22:59:44.226+02:00Tue 24.11: Hpc, Hspu, Row<div><b>Tuesday</b>. Emom x 28 min of hpc, hspu, row.</div><div><br></div><div>After two days of squatting I had troubles walking and sitting on a couch on Sunday and Monday. Loved it. For this Tuesday I took an emom with a rest period written inside it. That means to say I'd push myself a bit more on the first three minutes. Quite a bunch of heavy'ish cleans, lots of hspu's and then push it on the rowing. I did my best every minute to reach those calories as fast as possible. And that part was definitely the toughest of all rounds. Little by little, round by round it was more challenging but still manageable.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Workout</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 28 minutes of:</li><li>1st: 7 hang power clean @ 70kg</li><li>2nd, 14 handstand push-ups</li><li>3rd, 21 cal row</li><li>4th, rest<br></li></ul><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-86604648446205331682020-12-20T22:45:00.008+02:002020-12-20T22:48:00.986+02:00Saturday 21.11: Front squat, Burpees<div><b>Saturday</b>. Emom x 12: 5 front squat @ 90kg. Emom x 12: 10 burpees</div><div><br /></div><div>I needed to get some more squats in the bank the following day. This time front squats. Those rolled well and I did quite a volume in short time period with this emom style workout. Those really bit my quads. Afterwards I took a good breather. Maybe because my legs were already smoked, those burpees in this emom also felt a bit tougher.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br /></div><div><br /></div><div><b>Strength</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 12 minutes</li><li>5 front squats @ 90kg<br /></li></ul><div><br /></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/r7llpSMdDU0" width="560"></iframe></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Warm-up squat @ 120kg</div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div style="text-align: center;"><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b>Emom x 12</b>.</div><ul style="text-align: left;"><li>10 burpees</li></ul><div><br /></div><div><br /></div><div style="text-align: center;"> <iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/ICKttD0eWp8" width="560"></iframe></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-22960454959244829182020-12-20T22:35:00.001+02:002020-12-20T22:43:12.656+02:00Fri 20.11: Back squats <b>Friday</b>. Back squats 7x1 @ 140kg<div><br></div><div>This was gonna be the day I was gonna hit 140kg squats. It's been forever since squatting that weight. I believe I took it once in January or something. At the end of a squat progression. But this squat cycle has given me a lot of confidence and strength so I knew I'd be completing these heavy squats. Doing 7 singles of them pleases me a lot.<br></div><div><br></div><div><br></div><div style="text-align: center;">
<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/euPUxpL8J-E" width="560"></iframe></div><div style="text-align: center;"><br></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><b>Strength</b>.</div><ul style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><li>Back squats 7x1 @ 140kg</li></ul><div style="text-align: left;"><br></div><div style="text-align: left;"><br></div><div style="text-align: left;"><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-57210197059058579912020-12-20T21:41:00.000+02:002020-12-20T21:41:36.411+02:00Wed 18.11<div><b>Wednesday</b>. CF Linchpin Test 6. Time, 15.15</div><div><br></div><div>Decided to hit one benchmark wod from Pat at Crossfit Linchpin. I believe I got myself a warrior mode on this one. It looked ok on paper but I realized it's a trap. And it was. Nasty mofo. Thia oke hurt bad but I was able to dig deep and push forward eith dignity. Super happy about this.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div>Crossfit Linchpin Test 6</div><div>4 rounds of:</div><div>21 wall ball</div><div>18 pull-ups </div><div>15 kettlebell swings @ 32kg</div><div>12 handstand push-ups </div><div>Time, 15.15</div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-73023608566597942692020-12-05T19:53:00.000+02:002020-12-05T19:53:05.781+02:00Tuesday 17.11: Intervals<div><b>Tuesday</b>. Intervals with Sipa</div><div><br></div><div>My brother came to visit my gym. He needed to do high intensity workout because he had some competition coming up and he was about to peak his performance. We wrote this as intervals so that Sipa started with the work described below (hspu, cleans, pull-ups) and I rowed on the concept2 for recovery pace. That was 2:00 pace throughout the wod for me. After he finished his part, we took turns and continued like this for 20 minutes.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Amrap 20min</b>.</div><ul style="text-align: left;"><li>8 handstand push-ups</li><li>10 hang power cleans @ 50kg</li><li>12 pull-ups</li></ul><div>Went unbroken all the way. The combination of cleans and pull-ups were awkwardly challenging, and definitely burned my grip a lot. Still, I managed to go unbroken all sets. I believe it was a total of 6 rounds for both bros.</div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-21469648261268313452020-12-05T19:45:00.000+02:002020-12-05T19:45:54.354+02:00Monday 16.11: Row, Press, Squat<div><b>Monday</b>. Wod, 6 rounds of: 500m row, 15 presses @ 40kg, 15 back squat @ 40kg</div><div><br></div><div>In the middle of a very busy work day I managed to find a slot to do something. No time to warm-up, just move an empty barbell for couple of reps, sit on the concept2 and start moving. I completed one round, and needed to answer one important call, then completed another 2.5 rounds and got interrupted for the second time. Finally I got to the end. No need to get upset about those cases, it's still important to get some daily moving done.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Workout</b>.</div><ul style="text-align: left;"><li>6 rounds of:</li><li>15 push presses @ 40kg</li><li>15 back squats @ 40kg</li></ul><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-89752324687009791082020-12-05T19:39:00.000+02:002020-12-05T19:39:43.385+02:00Sunday 15.11: Run, Box step-ups with weight vest<div><b>Sunday</b>. Wod, 4 rounds of: run around the block (ca. 4min), 50 box step-ups. Wear a 9kg vest. Time, 26.12</div><div><br></div><div>I needed to get something like a bodyweight workout done. In the spur of the moment I just grabbed a vest, put it on and decided to do a running workout with that one. It's always a bit nasty to run with a vest as it bounces up and down but it always does the trick and counts as a good metcon</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Workout</b>.</div><ul style="text-align: left;"><li>4 rounds of:</li><li>Run around the blcok (took me about 4 minutes)</li><li>50 box step-ups</li><li>Wear a 9kg weight vest</li></ul><div>The other part of this workout was box step-ups. I nailed those unbroken. Actually I think I probably got the inspiration from Crossfit HQ's post where they boosted some hero workout of 1.000 of step-ups. I went through those 50 boxes unbroken every round, and the round times were about as follows:</div><ul style="text-align: left;"><li>6:46</li><li>6:36</li><li>6:36</li><li>6:21</li></ul><div>That means to say the pace was steady and consistent.</div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-29201829995272220782020-12-05T19:31:00.000+02:002020-12-05T19:31:32.392+02:00Saturday 14.11: Back squats<div><b>Saturday</b>. Back squat 5x2 @ 135kg</div><div><br></div><div>Week 12 of my squat progression. Most weeks it's on Fridays but yesterday was Friday 13th and the day lived up to its expectations. Didn't have time nor energy to hit heavy squats. This Saturday situation was different and I was eager to go after those. And completed them with dignity.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Strength</b>.</div><ul style="text-align: left;"><li>Back squat</li><li>5x2 @ 135kg<br></li></ul><div><br></div><div style="text-align: center;">
<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/w1BZz_nXvTY" width="560"></iframe></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-16423386910541676312020-12-05T19:26:00.000+02:002020-12-05T19:26:00.204+02:00Thursday 12.11: Hspu and meathead action<div><b>Thursday</b>. 75 Hspu. Then some bodybuilding stuff.</div><div><br></div><div>No plans whatsoever for this session. From a clean blue sky it hit me that hspu's needed to be done. I wanted to do a big set of those and didn't have any ambition to accompany those with any other movements. So it was supposed to be done with as fast as possible type of approach.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Gymnastics</b>.</div><ul style="text-align: left;"><li>75 handstand push-ups</li><li>Completed in 5 sets (30 PR, 12, 12, 12, 9 reps)<br></li></ul><div>I happened to perform a Personal Record in the prosess of hspu's. That was great. I knew I had it in my tank but it's always awesome to hit new milestones.</div><div><br></div><div><br></div><div><b>Meathead</b>.</div><ul style="text-align: left;"><li>4 sets of:</li><li>12 bent over row @ 70kg barbell</li><li>12 tricep pull-downs with cable</li><li>20 push-ups</li></ul><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-22728823443682725592020-11-29T19:39:00.000+02:002020-11-29T19:39:25.447+02:00Wednesday 11.11: Row, Deads, Hpc, Wb<div><b>Wednesday</b>. Workout, of rowing, deadlifts, hang power cleans and wall ball shots. Time, 18 min</div><div><br></div><div>Quite a workout. Worked very well for the purpose I was looking for. I went through all those dumbbell movements unbroken, and cut the wall balls in to two sets. Maybe something like 25-15 or 28-12 reps. I'm very happy on the way I was able to go through this wod.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Workout</b>. Time, 18 min</div><ul style="text-align: left;"><li>500m row</li><li>20 deadlift @ 2x25kg dumbbells</li><li>500m row</li><li>20 hang power cleans @ 2x25kg dumbbells</li><li>500m row</li><li>40 wall ball shots</li><li>500m row</li><li>20 hang power cleans @ 2x25kg dumbbells</li><li>500m row</li><li>20 deadlift @ 2x25kg dumbbells</li></ul><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-40119414072038215302020-11-29T19:33:00.004+02:002020-11-29T19:33:29.516+02:00Monday 9.11: Row, Box step-ups<div><b>Monday</b>. Amrap 20: 500m row, 20 box step-ups @ 2x15kg db's. Result, 5 rds + 160m row</div><div><br /></div><div>I didn't have much time nor energy to great freaky workouts so I just grabbed a concept2 rower and a set of dumbbells and started moving. This really touched my lungs and burned my legs. Kind of a nasty feeling over this one. Rowing was a notch uglier of these two movements as I wanted to keep the pace between 1.48 - 1.50 throughout the workouts. From third round of the rowing got really tough.</div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/xOunyV9p4aE" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b>Amrap 20</b>. Result, 5 rounds + 160m row</div><ul style="text-align: left;"><li>500m row</li><li>20 box step-ups @ 2x15kg's dumbbells</li></ul><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-4342214444410144692020-11-29T19:27:00.001+02:002020-11-29T19:27:18.563+02:00Father's Day 8.11: Cleans, Intervals<div><b>Farther's Day</b>. Emom x 15min up to 100k. Intervals, every 3:00, for 6 sets of: 15 hspu, 15 kbs @ 32kg.</div><div><br></div><div>In Finland we are celebrating father's day on the second Sunday of November so it was great to have some breakfast made by the family and then we headed to a big park with the kiddos to hang around. After lunch the twins went to bed and I went outdoors to get some fitness in the books. In the afternoon another park session with the family.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Oly</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 15 minutes</li><li>Hang squat cleans<br></li><li>1-3 min: 5 reps @ 80kg</li><li>4-6 min: 3 reps @ 85kg</li><li>7-9 min: 1 rep @ 90kg</li><li>10-12 min: 1 rep @ 95kg</li><li>13-15 min: 1 rep @ 100kg<br></li></ul><div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">This was an excellent session for throwing some barbell around</div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br></div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/0Q7UGukR5ZI" width="560"></iframe></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div><b>Intervals</b>.</div><ul style="text-align: left;"><li>Every 3:00, for 6 sets of:</li><li>15 handstand push-ups</li><li>15 kettlebell swings @ 32kg</li><li>Work 1:00, Rest 2:00<br></li></ul><div>In the beginning I thought if this is too little work for an interval piece. It took me about one minute, or less, to complete one round and I thought I'd better have more recovery than work time because this was very shoulder intensive workout and it would be impossible to maintain that system for 6 sets. In the end I was happy that I wrote this session like this, with all the reps and work/rest periods. Because I was done in the end.</div><div><br></div><div style="text-align: center;"><span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; display: inline !important; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> </span><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/GkFZDCecEUw" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-13473646195853211572020-11-15T20:06:00.001+02:002020-11-15T20:06:17.028+02:00Saturday 7.11: Run, Db snatch<div><b>Saturday</b>. Wod, 5rds of: 600m run, 30 db snatch. Time, 27min.</div><div><br></div><div>My body was in full devastation for days since Tuesday's workout. Wednesday and Thursdays were pretty much day offs, and I'm very glad I was able to squat heavy on Friday. This Saturday I was Still a little off. I took one bar muscle-up in the warm-up and it felt horrible so I dropped that idea right away. Intensity was so high in the past week or so that maybe my body was not used to that kind of rocky road. However, that feels awesome.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><b>Wod</b>. Time, 27 min</div><ul style="text-align: left;"><li>Run around the block (about 600m)</li><li>30 dumbbell snatches @25kg</li></ul><div>Steady pace throughout thw workout. Round times were 5.15, 5.15, 5.21, 5.30 and 5.40. On the fourth round I felt like my heart was jumping somehow oddly so I needed to take a break in the middle of those snatches, and before heading to the last round of running. Other than that, this was very steady paced workout and effort. Dumbbell snatches were completed with 15 right hand snathces and then 15 with left hand. I remember when this kind of volume made my upper back hurt for couple of days afterwards but this time that's not the case. It needs to be a 70-80kg barbell for quite a number of reps to get that same feeling. Maybe that's a good thing though</div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-4527043631702170122020-11-08T21:33:00.003+02:002020-11-08T21:33:50.053+02:00Friday 6.11: Back squats<div><b>Friday</b>. Back squats 6x3 @ 130kg</div><div><br /></div><div>My body went to a shut down mode after Tuesday. I had a very intensive training week the previous week as I had took the intensity up a notch in metcons and then the barbells I moved were heavier. This Tuesday sealed the deal and I was sore as f*ck on Wednesday and Thursday. On Wednesday I tried to to do some recovery row but I had a lot of issues trying to row with my concept2. Abs were so sore as I tried to pull the handle that I rowd for maybe 4km and called it quits. On Thursday the situation had not moved tremendously to a better direction. I went for a walk and went the Tornimäki stairs up and down twice (about 350 steps) in order to recover.</div><div><br /></div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/5TBkn9UEWhA" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b>Strength</b>.</div><ul style="text-align: left;"><li>Back squat 6x3 @ 130kg</li></ul><div>As I woke up on Friday my abds were still gone. I don't remember having had core soreness for days before. Anwyay, I was afraid I can't train today either. That would have been a bummer. I decided to try to squat. It felt good. So let's load up the bar and let's go.</div><div><br /></div><div>Great feeling to take this 130kg barbell for a ride. It's been too long since squatting multiple reps with this load. I've done singles in the past month on these Friday's in the warm-up prior to the working sets. But doing triples at this weight was freaking awesome.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-52492918758539101642020-11-08T20:49:00.000+02:002020-11-08T20:49:17.120+02:00Tuesday 3.11: Crossfit Kehä<div><b>Tuesday</b>. Crossfit Kehä</div><div><br></div><div>It was about time to hit it at Kehä. That means a lot of barbell throwing with Toni. This time we did intervals to start with, then moved on to strength piece. In the end I smashed my core with accessory stuff. Great training day.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><br></div><div><b>Interval</b>s</div><ul style="text-align: left;"><li>Alternate after every round, for a total of 5 rounds of both of:</li><li>9 deadlift @ 70kg</li><li>6 hang power cleans @ 70kg</li><li>3 push jerk @ 70kg</li><li>12 cal ski erg</li></ul><div>I gave Toni the chance to write the programming for this day. No surprise it was something close to DT. One of his favorites, and something he always somehow suggests. Skierg was originally in the beginning but we decided to throw it in the end so that we wouldn't pace ourselves with that conditioning vehicle.</div><div><br></div><div>We talked that maybe it could be smart to do 8 deadlifts, drop the bar, grab it again and finish it. That's to save the grip. However, once I took the barbell, it was natural to just keep pounding forward. For the first 3 rounds I went unbroken with all these movements. It got harder and harder by the round. By the time I got to 4th round, I had to drop the barbell after 8th deadlift, just to release the tension, and then continue to finish it. Same system in the 5th interval.</div><div><br></div><div>My first round took 1.10, and it remained in the same range in the following rounds. Nasty set of intervals in my opinion. That skierg in the end was tough as my legs were smashed once I got my hands on the device. Perfect intervals.</div><div><br></div><div><br></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/2Tlu0RRXKEg" width="560"></iframe><span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; direction: ltr; display: inline !important; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br></div><div><br></div><div><b>Strength</b></div><ul style="text-align: left;"><li>Hang squat clean truples</li><li>Barbell @ 70, 75, 80, 85, 90, 95, 100kg</li></ul><div>We had 10 minutes to establish a max triple for hang squat cleans. We started at 70kg, added 5kg per set and decided to go with the flow. My legs were jello and grip was gone after the first piece. There was 10 minute break between these workouts that I really needed. Otherwise this would have gone south. But after 2-3 sets I got to the core of it and body was back in action.</div><div><br></div><div>It's pretty remarkable that I was able to hit that 100kg for a triple. I'm not quite sure as I don't keep track of doubles, triples or anything like taht in any movements. But doing 100kg triple from hang position sounds like a shared PR in my head. I'm very happy about this session.</div><div><br></div><div><br></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/fQdUFI4zy_o" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br></div><div><br></div><div><b>Accessory</b></div><ul style="text-align: left;"><li>100 ghd sit-ups<br></li></ul><div>I had decided to destroy my core after missing the ghd device for a long time. I completed 50 reps in a row, then 2x25 reps to get a total of 100 reps. My abs cramped at some point in the second set and at least I got what I wanted and deserved. It turned out my abs really got smashed for days. Still, on Saturday I had some issues because of these ghd's and other training volume.</div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-27490557411617509742020-11-04T22:29:00.007+02:002020-11-04T22:30:51.452+02:00Monday 2.11: Front squats, Back squats, Push-ups<div><b>Monday</b>. Emom x 12 min: Front squats up to 130kg. Wod, 5rds of: 10 back squat @ 60kg, 25 push-ups. Time, 8.30</div><div><br></div><div>Oh man my traps were sore from all those cleans from Sunday. I have been back squatting once a week on Friday's and have neglected front squats for real, and for a long time. It hit me like a lightning from a clear blue sky. I needed to front squat.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div style="text-align: center;"><br></div><div><b>Strength</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 12 minutes of:</li><li>1-2min: 8x60kg</li><li>3-4min: 4x90kg</li><li>5-6min: 2x100kg</li><li>7min: 1x105kg</li><li>8min: 1x110kg</li><li>9min: 1x115kg</li><li>10min: 1x120kg</li><li>11min: 1x125kg</li><li>12min: 1x130kg</li></ul><div>However, my concept was a little vague. I just took the barbell for a ride and decided to see how it turns out to in emom style. It was a great way to get prepared by taking a light barbell and take multiple reps. First two minutes was 8 reps @ 60kg. Obviously light one but good to get the body moving and fluids running in my body. Jumped to 90kg after those, then 100kg. Two minutes per weight until 6 minutes had passed.</div><div><br></div><div>Then I started to take singles, adding 5kg per minute. I had no expectations whatsoever where I could climb up to. I reckoned maybe something like 115-120kg would be nice. It was mind blowing that I was able to hit 130kg front squat after not front squatting in months. And I don't even remember when I have been up and down with 130kg so I was super happy about this one.</div><div><br></div><div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/hEOXbTvfX48" width="560"></iframe><span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; direction: ltr; display: inline; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div style="text-align: center;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div><br></div><div><b>Wod</b>. Time, 8.30</div><ul style="text-align: left;"><li>5 rounds of:</li><li>10 back squats @ 60kg</li><li>25 push-ups</li></ul><div>I was pretty much done after those squats but still decided to do something quick. I just started doing without a big plan. As simple as that, back squats and push-ups. Kind of lame but still this was actually pretty good one. My triceps hurt a lot. That doesn't usually happen so maybe it's because I haven't done that much push movements lately.<br></div><div><br></div><div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/5OqEINzQJpk" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-41814653097160709212020-11-01T21:59:00.000+02:002020-11-01T21:59:23.900+02:00Sunday 1.11: Hang power cleans and run<div><b>Sunday</b>. Wod, 4rds of: 10 hpc @ 80kg, 400m run. Time, 12.30</div><div><br></div><div>Saturday was a rest day. We had some friends come by with their kids so the house was full of little people. Plenty of fun and it was nice to see this couple that we haven't seen in months. Due to korona, this has been a little bit different kind of year but luckily we have this thing under control nowadays in Finland as people behave as they should be. Our daughter said Saturday evening that she would like to go to a restaurant this Sunday so we decided to pack our family to the car and head to Espoo in the morning. We took a road trip to the same Nokkalan Majakka, close to Matinkylä to have a delightful lunch there. In the evening I took a quick intense workout.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><br></div><div><br></div><div><b>Workout</b>. Time, 12.30</div><ul style="text-align: left;"><li>4 rounds of:</li><li>10 hang power clean @ 80kg</li><li>400m run<br></li></ul><div>This scared me a little before the workout. Somehow I felt confident but onthe other hand I realized 80kg for hang power cleans is heavy for me. Especially with little or no warm-up the 80kg barbell is heavy'ish. Especially for multiple rounds with quite a number of cleans per round.</div><div><br></div><div><br></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/osSzahqOGx8" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br></div><div>This was mentally strong game as I was able to hold on to the barbell every round for all 10 reps without having to let go. Damn those last 2 reps were heavy on the last 2 sets. And I was able to run faster than normally. That also attacked my legs and the entire workout was quite intense and exactly what I needed.</div><div><br></div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-10770479481085978342020-11-01T21:40:00.004+02:002020-11-01T21:40:34.171+02:00Friday 30.10: Back squats<div><b>Friday</b>. Back squats 6x4 @ 125kg.</div><div><br /></div><div>Another Friday, another squat session. It's getting heavier by the week. And I have loved every single session. I feel blessed to being able to squat at all. Okay, I have been pretty much healthy all my life in the big picture but after having some back and knee issues in the summer time I felt desperate. That's why I'm grateful for every single squat that I can do.</div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/yMqy88r-7no" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b>Strength</b>.</div><ul style="text-align: left;"><li>Back squats<br /></li><li>6x4 @ 125kg<br /></li></ul><div>What can I say about these squats. Those were solid reps. Yes, they got heavier of course. But somehow it was also "easier" to do only 4 reps per set. Sure I had to growl in the last reps of every set but I had no doubts of hitting those sets. You can take a look at one of the sets. It took me 30 minutes to finish this strength session. It's getting intimidating to add more reps to be honest. Let's see what the next Friday looks like</div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-3696862944184240782020-10-31T20:51:00.000+02:002020-10-31T20:51:35.972+02:00Thu 29.10: Josh<div><b>Thursday</b>. Hero wod Josh. Time, 8.55</div><div><br></div><div>Third win for this week. Pre-planned workouts. Okay, today was only a 1-piece training session but it was a benchmark workout. Plus it included overhead squats. That's something I haven't done in ages. I'd say it's been at least a year. Why is that? My mobility in my shoulders is not ideal to say the least and it takes a ton of mobility to get to a good overhead squat position. And it still is not perfect. I have always struggled this position, same with the snatch. Nowadays as I do not have that much time I tend to neglect both elements: ohs and snatch.</div><div><br></div><div><div class="separator" style="clear: both; text-align: center;">
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</div><br></div><div><br></div><div><br></div><div><br></div><div><b>Hero wod Josh</b>. Time, 8.55 (PR). <a href="https://donscrossfit.blogspot.com/2014/12/monday-1512-ohs-josh.html" target="_blank">Compare to 15.12.2014</a></div><ul style="text-align: left;"><li>21 overhead squats @40kg</li><li>42 pull-ups</li><li>15 overhead squats @ 40kg</li><li>30 pull-ups</li><li>9 overhead squats @ 40kg</li><li>18 pull-ups</li></ul><div>Still, I got this idea out of the blue, and couldn't dump it. So I saved one entire session for this benchmark workout. I realized beforehand that this is also going to be quite intense. I hoped my ohs would be completed unbroken. And they did. Every set was its own battle. First was simply so long set that it taxed my shoulders. Maybe if I had the bar in a perfect position it would be a lot easier but the reality is that I do not. On the pull-ups I wanted to go by my traditional strategy: try to wolf down a big junk of reps to start with, then just live through it. I took 25 reps, then 10 and 7 reps to finish it.</div><div><br></div><div>On the second round I chipped away those 15 ohs with a good battle. I felt the form collapsing in the last couple of reps but because the barbell was light I was able to stick to it. On the pull-ups I chewed 16 on the first attempt, then 8 and 6 reps to reach a total of 30 reps.</div><div><br></div><div>Last round was mentally the easiest with only 9 ohs and 18 reps. Ohs unbroken and pull-ups were 12+3+3 reps. My grip was gone after 10 reps but got those 12 to start with. That was mentally much better so I was able to get those needed extra 6 reps much quicker. This was about 2 minute PR compared to previous Josh so I'll take this anytime.</div><div><br></div><div><br></div><div><br></div><div><br></div><div><br></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-28110818456645803582020-10-31T20:29:00.002+02:002020-10-31T20:29:27.050+02:00Tue-Wed 27-28.10: Badminton + Thruster and Wall Balls<div><b>Tuesday</b>. Badminton for 1 hour</div><div><b>Wednesday</b>: Emom x 10min: 5 thruster @ 60kg. Emom x 5min: 22 wall ball shots</div><div><br /></div><div><br /></div><div><br /></div><div><b>Badminton</b>.</div><ul style="text-align: left;"><li>On Tuesday I didn't do any crossfit training but it was one hour of good conditioning with Tuomas as we went to hit some badminton.</li></ul><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/VTtVuwJtVBs" width="560"></iframe><span style="-webkit-text-stroke-width: 0px; background-color: white; color: black; direction: ltr; display: inline !important; float: none; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
</span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><br /></div><div><br /></div><div><b>Barbell</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 10 minutes:</li><li>5 thrusters @ 60kg<br /></li></ul><div>This was continuance to this week's bigger plan. This was written in advance. If it had not been so, I had definitely not gone after these both. I'm very pleased to get two pieces completed in one session. Some barbell work and then an intense workout that I have thought beforehand.</div><div><br /></div><div>Thrusters are cimply awesome. 60kg thrusters are more awesome. The nature of this workout was that it only takes 10 seconds to complete so the work time is short, recovery is longer. However, the barbell is rather heavy'ish so it takes a toll on the body in the long run. </div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/QkeqTGZkQUE" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div><br /></div><div><b>Workout</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 5 minutes</li><li>22 wall ball shots</li></ul><div>The agenda for this one was quite the opposite. Light weight but lots of reps which also burns the body. Especially shoulders in my case. And it took quite accurately 41 seconds to finish one set and those 19 seconds got shorter and short by the minute. That was the feeling despite it stayed identical every round. Last minute was quite awful. You can probably notice there is something similar to Karen which is 150 wb shots for time. My PR is 7.46 so this was good pacing for that one.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0tag:blogger.com,1999:blog-3324371996654876139.post-24373106580481682692020-10-31T19:47:00.001+02:002020-10-31T19:47:10.322+02:00Monday 26.10: Barbell complex, Hspu, Clean<div><b>Monday</b>. Barbell complex. Wod, 21-15-9 of: hspu and hang power clean @ 50kg. Time, 4.30</div><div><br /></div><div>It's been a while since moving a heavier barbell or doing any sort of barbell cycling / complex. It just struck me that this 3-kid life has got the better of me and my workouts have become just workouts. My life is busy every single day, from morning to evening and every day that make a decision to train, it's gonna be rather tight schedule. But it's also very important haven for me so I'm gonna keep on squeezing my schedule so that I find that short slot somewhere. On Sunday I put those training slots for every day and wrote the workouts for each day. I also programmed more barbell and heavier weights for this week.</div><div><br /></div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/P2wPlPRvQCI" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><div style="text-align: center;"><br /></div><div><b>Barbell complex</b>.</div><ul style="text-align: left;"><li>Every minute on the minute x 12 minutes of:</li><li>1 squat clean @ 90kg</li><li>2 front squat @ 90kg</li></ul><div>Oh boy it felt awesome. Felt like a king. Just like when I was back in 2016 training at Optimal Performace Center where I used to go on average of 6.5 times a week, and hit 2-3 pieces per training sessions. Pretty much every session began with a barbell, and ended with metcon(s) and accessories. This would have been a normal day for me that time but nowadays it's almost always one piece per day. Ain't got more time for that. But now this was so well scheduled and determined beforehand that this was very efficient session actually. It took me something like 30-40 minutes to finish both pieces.</div><div><br /></div><div><br /></div><div><div style="-webkit-text-stroke-width: 0px; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/fc0plDIITWM" width="560"></iframe><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><div><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><div><b>Wod</b>. Time, 4.30</div><ul style="text-align: left;"><li>21-15-9 reps of:</li><li>Handstand push-ups</li><li>Hang power cleans @ 50kg</li></ul><div>I knew this is gonna be fast and it's gonna hurt. And I got through this as I had planned and hoped for. That is, unbroken. The rep scheme was nothing short of superb. It was challenging but still up to my head whether I'm gonna go unbroken or not. Hspu's started greatly in the start, then jumped to the barbell after 15 rest period. It started to feel nasty somewhere at 15 reps. As I put the bar down, it hit my shoulders and grip, plus breathing. Had to take 20 second rest after those cleans.</div><div><br /></div><div>Second set of hspu's was tough but I could have put couple more reps on the board if necessary. The rest period grew to something like 25 seconds before cleans. Before I grabbed the barbell I thought I needed to cut this to two sets. However, once I got to 8-9 reps, I decided to just hold on.</div><div><br /></div><div>It's almost awkward to admit it took me +20 seconds to attempt the last set of hspu's. But my forearms were so tense I couldn't feel them anymore and had to shake it off before the hspu's. And another 18 seconds recovery before the last set of cleans.</div><div><br /></div><div>This was the first time in a log time I have took the entire workout on video. It was funny to see and count the rest periods in the transitions. It always feels like it's just a short period, like 10 seconds every now and then but in reality it takes double that time easily. On the other hand I like to do bigger sets if by any means possible. I feel like it's deveoping me and my work capacity a lot more. I was very pleased on the outcome of this workout for sure. Exactly the stimulus I was looking for.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Donshttp://www.blogger.com/profile/07807297665537920205noreply@blogger.com0