Wed-Thu 7-8.9: Cleans, Run, Barbell cycling

Wednesday. Lots of cleans. Thursday, metcon of running and barbell cycling with light weight.

Wednesday.

• Hang power clean 5x5 @ 80kg

• Emom x 10 min: 2 hang power clean @ 90kg

Purely moving the barbell. This was the first time I went a little heavier with the weights when training in Munkka, outdoors. It's been a blast doing stuff in the nature. Somehow I get a lot of kicks training outdoors. There's definitely a little twist working at an unsteady grass. But it's something I'm gonna get used to in the long run. I will train somewhere else than gym for the most of my times in the future.

Wednesday's clean session

Thursday.

• 15 thrusters @ 40kg
• Run around the block
• 15 hang power clean and jerk @ 40kg
• Run around the block
• 15 push press @ 40kg
• Run around the block
• 15 front squat @ 40kg
• Run around the block
• 15 back squat @ 40kg
• Run around the block

Practically without no warm-up I started moving that light bar. Every bar set was unbroken of course with such light loading. My shoulders took beating in this one. That was kind of a funny thing as I thought legs would get killed. Breathing was high for sure, from the very beginning. Running around the block meant about 400m lap each round.

Saturday 30.7: C&J, Row, Db snatch, Pistols + Run, Pull-ups

Saturday. AM. Oly complex @ 80kg. Wod, 3rds of: 500m row, 20 db snatch @ 30kg. Time, 10.53. Gymnastics, 50 pistols. PM. Metcon, 5k run and 90 pull-ups. Time, 32.47

Sunday morning's main focus was on moving barbell and improving c&j ability. Then a conditioning piece that left a little bit of my soul at the gym. Finally worked on some skills before heading back home. In the evening I went for a jog that turned out to a metcon.

Oly.

• Every 2:00, for 12 minutes
• Complex of power cleans + push jerks
• 3+1
• 3+1
• 2+2
• 2+2
• 1+3
• 1+3
• Barbell @ 80kg at all times

Felt a bit stiff in the morning so I was a notch hesitant with that 80kg barbell. It was a load that was pre-determined so I decided to not listen the voices in my head and just build up to that. First set felt probably the heaviest but it was doable so I decided to just attack it. And told myself I just did a 80kg Grace with Toni, maybe last week.

These went nicely in my opinion. I got some of them on video. You'll see them on the recap. I reset the barbell on each jerk before completing the next one.

Recap of C&J and snatches

Metcon. Time, 10.53

• 3 rounds of:
• 500m row
• 20 dumbbell snatches @ 30kg, alternating

This turned out to be gnarly huh… Rowing was sub 1:50 at first, then on the last two rounds I went at pretty accurately that 1:50 pace for 500m. It took me about 41 strokes each round to get the distance covered.

Those snatches though. Those ain't light anymore. I've moved around 25kg dumbbell quite a lot outdoors as I own two of those dumbbells. Okay, 30kg db is not a stranger either. But 20 reps in a row (alternating between hands after every rep) brought such overall nasty feeling that it really felt miserable at times =)

Gymnastics.

• 50 pistol squats

This was rather quick accessory gymnastics work to work on some skills. One-legged squats in sets of 10 reps, alternating the performing leg after each rep.

Metcon. Time, 32.47 (total of 5.000m run & 90 pull-ups)

• Run
• 30 pull-ups
• Run
• 30 pull-ups
• Run
• 30 pull-ups
• Run

We spent the day in Helsinki, walking around as the weather has been awesome the past weeks as I have enjoyed my paternity leave. It's been the time of my life spending it with my loved ones. Next week I'll be heading back to work so let's see how the routines turn out to. We'll be moving later in the fall (plus one temporary move in the process as well), and I've been planning a home gym in the new house. So that's probably where most of my training will take place, starting from late fall.

Anyway, this workout was created during the first kilometer. Plan was to just go for a jog for about 5k but during the first leg of the run it came up to my mind that I'll head to one familiar pull-up station. They have monkey bars there. Complete 30 pull-ups and run to another pull-up station within 500-1.000m distance, and complete another set of 30 pull-ups. Run a loop and return to the first station, complete 30 pull-ups and then head back home.

I'm very happy on the pull-ups. I did some strict ones today in the morning but those sucked so I got my revenge. First set of pull-ups went unbroken, all 30 of them. I was pumped up and could have linked more together if needed even though it started to feel awful. Thought that might have destroyed my lats but I got 20 unbroken reps at the second station too. Finished it with quick recoveries, then 5-5 to reach a total of 30 reps. Same thing at the last time I jumped on the pull-up bar.

I'm very pleased on that performance. Running taxed my legs so that my quads were cramping big time as I finished. It was difficult to stand. Every time I came back from a squat, quads cramped immediately. Maybe it was lack of fluids in my body. There is a possibility I had not drank enough during the day. It was one heck of a training day!

Wednesday 27.7: 30min amrap

Wednesday. Metcon, 30min amrap of: 300m run, 10 burpee, 15 box, 20 wb. Result, 7rds + 100m run.

Got a chance to hit a workout with a bunch of guys at Crossfit Kehä. Toni had pulled some strings and there ended up to be 5 studs working towards the same goal. Improving overall fitness with the boys.

Metcon. Result, 7 rounds + 100m run

• 30min amrap of:
• 10 burpees
• 15 box jumps
• 20 wall ball shots

Long workout with heavy breathing from quite early on. First round went by without that much blood and tears. Maybe on the second or third round I started to count a little that wait a minute, this is gonna take something like 7 rounds before the 30 minutes are full.

It felt like it's gonna be a long workout as it felt bad already before 10 minutes were full. I'm very happy on being able to maintain my pace throughout the workout, even with that gnarly feeling. I went unbroken on all bodyweight movements. Maybe the transitions from burpees to box jumps, and box jumps to wall balls grew a little towards the end but run was probably pretty much the same and I dropped directly to burpees when I came back in from the run.

Some forecasts said it's the hottest day this summer so it wasn't a surprise it was a bit sticky running outside. It wasn't easy to breath compared to a crispy autumn air. It was kinda intimidating to throw down with a bunch of dudes for the same workout as I have used to do metcons by myself, and against only myself. Especially as I knew there was one masters-aged guy who has been dominating the scene in competitions. However, it was a blast to hit the workout with them!

Wednesday 20.7: Double Grace, Pair wod

Wednesday. Double Grace with Toni @ 80kg. Time, 8.30. Pair wod, 300m run, 30 power snatch @ 60kg, 300m run, 30 c&j @ 60kg, 300m run, 30 deads @ 60kg, 300m run, 40m front rack lunges. Time, 16.20.

What a day! We moved some barbell around with a purpose in the morning with Toni. Double Heavy Grace was in the program to start the day, and then another metcon with quite a bunch of barbell action, with running between movements. Then we spent the day with Pauliina and our little girl in the city of Helsinki.

Double Heavy Grace. Time, 8.30

• 60 clean and jerk @ 80kg
• You go, I go, with Toni

This sounded like a good idea yesterday evening. Today as I woke up it sounded monstrous. And it kind of was to be honest. As we built up to this weight it started to feel like it's doable. The first lifts felt heavy as shit but time corrected this and it started to feel more comfortable. Or at least manageable.

It's pretty mind blowing that we were actually able to smash 80kg barbell like this for so many reps. And without having to slow down tremendously. We are freaking pumped to hit double Grace at 80kg. Great job Toni! This weight seemed to be perfect for a pair work.

Doubel Grace

Wod. Time, 16.20

• 300m run
• 30 power snatch @ 60kg
• 300m run
• 30 clean and jerk @ 60kg
• 300m run
• 30 deadlift @ 60kg
• 300m run
• 40 front rack lunges @ 60kg
• Divide the barbell movements as you wish, run together as a team

After the first piece shoulders were shot but after warming up a little bit for this one they were in full action again. It was an awkward feeling that the barbell felt light'ish on the first snatches (as it was 20kg less than just before) but the movement was different so it needed some work to get used to it.

Metcon's parts

Great workout to say the least. Only thing I would have changed was the deadlifts. They were too easy and light so the breathing that was through the roof came down a notch. Had there been front squats it would have been a different ball game. Let's make the order like this: snatch --> front squat --> c&j --> lunges = horrible.

Monday 4.7: Sandbag, Snatch + Run, Pull-ups, Push-ups, Squats

Monday. AM. Metcon, 10rds of: sandbag carry (80-100m), 12 db snatch @ 25kg. PM. Metcon, 3k run, 10rds of Cindy, 3k run.

Metcon.

• 10 rounds of:
• Sandbag carry for 80-100m
• 6/6 dumbbell snatches @ 25kg

Those dumbbells that I bought couple of months ago have really paid off. The benefits have been huge. Working outdoors is easy when you have those little bastards with you. On Monday morning I combined sandbag and dumbbells for a 10-rounder.

Sandy is probably only somewhere at 20 kilos so lifting it ground-to-shoulder wouldn't be that bad but running with it is nasty for sure. I grabbed the bag, went down the road and back. Distance was somewhere around 40-50m, some decline on the way down and incline on the way back.

Those burned my legs and put breathing go heavy. I had a strategy of dropping the bag, walking to the dumbbell and start snatching. Once I reached the db, I was forced to take the first rep right away. Six reps at right hand, then change. Focus on all the metcons the last couple of days has been on keeping myself moving.

Metcon.

• 3k run
• 10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
• 3k run

Because of our little newborn, the warm-up and cool-down parts have been quite short the past days =) On this one I figured running on the first round would work as a warm-up. Took it easy in the very beginning, then sped up especially on the latter run portion.

It was surprising how difficult the pull-ups turned out to be. Went strict with them. Also squats were a good battle. Breathing was heavy almost all the time.

Sunday 3.7: Wb, Swings, Run

Sunday. Metcon, 4rds of: 25 wb, 15 swings @ 25kg db, 400m run.

Metcon.

• 4 rounds of:
• 25 wall ball shots
• 15 swings @ 25kg dumbbell
• 400m run

Hit a metcon on Sunday evening. Without warm-up I grabbed the wall ball and start throwing it against the wall. Got to say hips were amazed what the heck is happening right now. Soon they got used to the movement and those felt good. Went unbroken each round even though they burned my shoulders pretty well.

Swings needed to be performed with a dumbbell exceptionally. Didn't have a kettlebell with me so why not try it with a dumbbell instead. I changed the grip every other round. Left hand being in front first, then right hand on the second round. Run felt brutal. Actually the entire workout was very nasty. I forced myself to keep moving all the time so this really made my day.

Sunday 1.5: Sled, Run, Jerk

Sunday. Metcon, 5rds of: 2x100m sled pull, 2x100m run, 2x10 db jerk @ 25kg. Time, 28.22.

After breakfast and croissants I changed clothes and went outdoors to enjoy my time in the sun. The summer is really knocking on the door! Almost clear blue sky and the backyard was empty and ready for sled action!

Metcon. Time, 28.22

• 5 rounds of:
• 2x100m sled pull
• 2x100m run
• 2x10 jerk @ 25kg dumbbell

Those sled pulls are hella rough. The park has a slight incline / decline which makes it more painful on the lower body. I went 100 meters back and 100 meters back with the sled, then ran the same distance more for recovery purposes, then grabbed the same 25kg dumbbell I used yesterday and completed 20 one-handed push jerks with it.

Sled was alright downhill all but the last maybe 20-30 meters, there was much more friction between the sled and the ground for some unknown reason. Then as I turned around and headed back it was incline and made my calves cry as I had to walk on the balls of my feet. I was a bit anxious about how the dumbbell jerks might feel like at 25 kilos as it's a load I'm not used to. That moved overhead well though.

Saturday 30.4: Rope, Snatch, Wb, Run, Pull-ups

Saturday. AM. Intervals, every 3:00 for 5 sets, perform 3 rope climbs + 10 db snatch @ 25kg. Metcon, 5rds of: 15 wb, 400m run. PM. Gymnastics, 50 strict pull-ups

It was an awesome weekend to celebrate the First of May in Klaukkala. As you can get a clue from the pictures and videos there is plenty of space to workout and especially in the spring and summer time there's nothing that can beat working outdoors in my opinion.

Intervals.

• Every 3:00 for 5 sets
• 3 rope climbs + 10 snatch @ 25kg dumbbell

This was quite a combo of movements. This is the only place where I can get my hands on a rope for climbing purposes so it's quite rare to attack them. It's a pity since rope climbs are a killer movement and it would definitely improve my overall fitness if I had them more often. I took couple of climbs and then right away more snatches. Holy moses the heart beat and numbness in my upper body.

Metcon.

• 5 rounds of:
• 15 wall ball shots
• 400m run (approximately)

This second metcon took place right after the first one. I had left my wall ball at this place previous time so it was time to dig it up from the warehouse. The weather was simply perfect for outdoors training, there's no doubt about it. Felt like taking my shirt off as it was so hot in the sun. First time this warm in the spring.

Wall balls were unbroken and the focus was on minimizing the transitions from wall balls to run and vice versa. I'm very happy on the outcome actually. It didn't take much to get legs going.

Gymnastics.

• 50 strict pull-ups

In the evening I went outdoors to the terrace to clean up my equipment and decided to take advantage of the situation and completed 50 strict pull-ups. Not for time, just for quality. Felt great to get those in the books too.

Monday 25.4: Run and Pull-ups

Monday. Run and pull-ups (70-80 reps).

We came back home late in the evening. Luckily my pal Jasper called me that he wanted to go run outdoors for a jog and check out the pull-up station nearby. That worked perfectly to my own plans so it was easy to tag along! This was an easy pace jog and then low heart rate workout at the spot. I did 7 or 8 sets of 10 pull-ups to seal the deal. It was a blast to see Jazz after a while!

Friday 15.4: Row, Run, Burpees, Mu's

Friday. Back squat, up to 3x140kg. Metcon, 5rds of: 300m row, 200m shuttle run, 10 burpees. Time, 14.07. Skills, 5x5 bar mu's.

Late evening workout. My body was definitely very tired due to not having enough recovery the entire week. Don't know if it was the best idea to go to the gym. Afterwards I was pleased though.

Strength.

• Back squat 5x90, 3x110, 1x120, 1x130, 3x140, 2x138kg

This was absolutely a disappointment when working out as I didn't hit the numbers I was looking for. On the other hand I feel it's okay that I can hit a triple @ 140kg even on a very crappy day.

Metcon. Time, 14.07

• 5 rounds of:
• 300m row
• 200m shuttle run (10x20m)
• 10 burpees

This was a good one, and my round times were consistent. The rounds varied in just seconds, it was somewhere at 2:50 per round. Rowing was maybe 1:45 pace, no idea about the run but it took a little more than the row. That turn after every 20 meters caused that. Burpees went smoothly

Skills.

• Bar muscle-ups 5x5

It was great to get some skills action also in the books. Got these nicely, some reps were tough on these sets but mostly it was alright

Wednesday 13.4: Run & Pull-ups

Wednesday. Run and pull-ups outdoors.

This is a busy week for sure. The first two days I was in Tallinn, and had a chance to workout only on Monday. Yesterday was rest day. Today we were busy with Pauliina all day but I still went outdoors at 9p.m. Needed to get some fresh air and break a sweat. There's a pull-up bar maybe 1.2km away from our house so I ran there for some bodyweight training.

Workout.

• 1.2km run, then
• 3rds of:
• 20 unbroken pull-ups
• Run a loop, then
• 1.2km run back home

Once I arrived to the destination, I took 20 unbroken pull-ups, ran a loop in the forest and repeated the same for 3 rounds. Then ran back home. So it was 3 sets of unbroken pull-ups for 20 reps. I'm happy those felt good. Last round's last reps were tough. Other than that I felt good on the pull-ups. Those were somewhat uncomfortable at times but still doable.

Saturday 26.3: Rope, Run, Emom

Saturday. Metcon, 15min amrap of: 2 rope climbs, run x meters. PM. Emom x 30. 1st: 15 wb, 2nd: 12 kb swing @ 32kg, 3rd: 14 sandbag ground to shoulder, 4th: 8 ring dips, 5th: rest.

I've been waiting to get my hands on the rope for some time. It was a no-brainer to climb up the tree once we arrived to Klaukkala. Had to do them. There were two sessions on Saturday. Metcon in the morning, and then a slow pace workout in the afternoon in emom style.

Metcon. Result, 5 rounds

• 15min amrap of:
• 2 rope climbs
• Run x meters

Combination of running and ropes is cool. Get that heart rate up on the run and then rope climbs are bad ass movement that feels tough in pretty much every sense. Two ropes and then run for a distance that I have no idea how far away it was. It took a little less than 3 minutes to finish a round. It stayed consistent throughout the 15 minutes.

This was an amrap which basically ended at 14:41 after I came back from the 5th round. I'm happy on the rope climbs. Didn't have to stop between the reps but just kept gong back for more. Loved this wod.

Conditioning.

• Every minute on the minute x 30 minutes
• 1st min: 15 wall ball shots
• 2nd min: 12 kettlebell swings @ 32kg
• 3rd min: 14 sandbag ground-to-shoulder, alternating
• 4th min: 8 unbroken ring dips
• 5th min: rest

Couple of hours later I wanted to do something. It turned out to be slow pace workout with low heart rate. Let's say it was more like basic conditioning piece. I had some stuff with me so I wanted to take advantage of them. Hung those Rogue rings on a pull-up bar for dips. My sandbag is also located in Klaukkala normally so I put my hands on that too. Wall ball is always a good choice in my opinion. I've done kettlebell work lately couple of times. This was a nice cool piece in the afternoon.

Sunday 20.3: Jerk, Ghd, Pull-ups, Push-ups, Run

Sunday. Metcon, 30min amrap of: 7 jerk @ 60kg, 15 ghd, 12 pull-ups, 20 push-ups, 10x20m run. Result, 6rds.

Holy hammies, my lower back and hamstrings are sore, and the general feeling in my body is that some work has been put in the past days. The last couple of sessions have been more intense than normally. I have been able to dig down and put my head in the dark place and still keep going. That have also made my lungs burn more than normally. Today I figured it's necessary to take a longer workout and tomorrow's gonna be a rest day.

Metcon. Result, 6 rounds sharp

• 30min amrap of:
• 7 push jerk @ 60kg
• 15 ghd sit-ups
• 12 pull-ups
• 20 push-ups
• 10x20m shuttle run (200m)

This was a good choice after all. Decided to just throw in some movements in a brainstorming session in my head and see what comes up. Then mix them up and decide on the rep schemes. Consulted my wife as well in order to get an objective view on the game.

I was thinking about whether to do 7x60kg or 10x50kg on the jerks. My body really feels hammered throughout so it was difficult to know how it would adapt. I took couple of jerks at 40kg and 50kg, then decided to just go at it at 60kg without testing it at all. It was good weight for sure.

Ghd's were alright, just made breathing a bit heavy as I have to stay tight in the bottom and keep the breaths inside. I took my time after ghd's before getting on the pull-ups. Went unbroken on those, that was the goal. Push-ups are classic. Haven't done much of those so this was a good call by Pauliina. First 3-4 rounds were unbroken. Then it was broken down to smaller pieces but at least 10-12 reps were done on the first attempt each set.

This thing called running. It would made sense to run more, much more. It's just a little difficult to arrange as there is no easy access outdoors and the gym is located in a place where you can't practically go outside running. When we are in Klaukkala during some weekends I often plan to run in order to get that in the program too.

First jerks of the metcon