Saturday 7.5: Squat clean ladder, Bar mu's

Saturday. Squat clean ladder 10-8-6-4-2, climbing weights up to 100kg. Time, 5.48. Skills, 6x5 bar mu's.

The weather is ridiculously beautiful! We went for a morning walk with my baby around Töölönlahti. No wonder there a lot of people doing the same thing. Afterwards I hit the gym for a quicker session. Got the inspiration from the upcoming Regionals.

Ladder. Time, 5.48

• Squat clean ladder
• 10 cleans @ 60kg
• 8 cleans @ 70kg
• 6 cleans @ 80kg
• 4 cleans @ 90kg
• 2 cleans @ 100kg

The first event at the CF Regionals is similar ladder with squat snatches and heavier weights obviously. It starts with 80kg snatches. I've never seen that kind of weight on my snatch barbell =)

This was a good metcon completed with bar only. I went singles from the very beginning at each weight. Listened to my legs and body and worked through that. First load went nicely. On the second one it got spicy in towards the end. On the 80kg's I guess it was a triple, then singles. At 90kg it got tricky. It's a weight I can manhandle but at this point the previous work had its effect so I needed to focus on every single lift. Two singles at 100kg were cool. The latter burned lower body nicely!

Skills.

• Bar muscle-ups 6x5 reps

My body is kinda smashed right now. Especially upper body. Meathead Thursday got my back on the deadlifts. It's been ages since pulling from the ground. Also bench has been missing from my program lately. Doing bench and then 100 ring dips yesterday made my chest and shoulders tight for sure. Still, these muscle-ups rolled well today. This was a definitely a positive thing!

Sunday 13.3: Squats, Clean speed ladder

Sunday. Back squats 1x5 @ 135kg. Clean speed ladder (60 --> 100kg).

Another session at Toni's Box. We went for a 2h walk in the morning with Pauliina as the weather was beautiful. Couldn't stay inside as the sun was shining and the spring is obviously coming big time. So in the afternoon it was bro-sesh with Toni.

Strength.

• Back squat 1x5 @ 135kg

This is part of a progression that I've written in my head to get more strength in my legs. Today's focus was on taking one heavy set of 5's. Previously to this day I've done 7 sets, 5 sets and 3 sets of 5's at ascending weights. This set was fine too. It's been a while since going this heavy for a set of 5 reps so this was encouraging for sure.

Clean speed ladder.

• 3 sprints of the ascending weights ladder
• 9 squat cleans for as fast as possible (60, 65, 70, 75, 80, 85, 90, 95, 100kg)
• Time, 59sec, 54sec, 50sec

Toni had a vision in his mind. This requires a lot of space, lots of barbells and a ton of weights so it's not self-evident that you can do this stuff. Today we were at the gym just the two of us as the Box has not officially yet opened. They have arranged classes where people can get familiar with crossfit but officially it's going public in April.

It took a while to load the barbells to the desired weights. We decided to start at 60kg, then add 5kg to each bar to reach a total of 100kg on the heaviest of them. That means it's gonna be 9 bars in total. Great workout!

This was the first time ever doing anything similar to this so it was a bit difficult to approach it. Had no idea what kind of work capacity I might have on cycling this kind of barbells. Maybe it tells something that my times improved every lap compared to the previous one. All came within the 1-minute frame. First one 59 seconds and the last one 50 seconds. I've sure this could have been completed faster still. I just started to get a clue of this one in the end. Awesome workout!