Sunday 28-31.8: Olympic lifts, Conditioning, Bodyweight

Sunday 28.6 - Wednesday 31.8: Olympic lifts, Conditioning, Bodyweight.

Last weekend we needed to prepare our home for the upcoming move. We finally moved this week's Tuesday. So there's been quite a lot of other stuff called life. Luckily those days have counted when I've had the chance to hit the gym. Unfortunately my gym card for Optimal Performance Center is over now, ended this Wednesday. I've bought some iron from Rogue and waiting to receive those this week.

Sunday.

• Every minute x 15 minutes: Clean & jerk
• 5min: 5 reps @ 60kg
• 5min: 3 reps @ 70kg
• 5min: 1 rep @ 80kg
• All sets touch'n'go

No pause at any point, just cycle the barbell. These felt great. There's something cool to move the barbell up and down without breaks.

C&J's emom

• Wod. Time 5.33
• 3 rounds of:
• 10 power clean @ 80kg
• 10 high box jumps

This combo was tough, no doubt. Both elements took my breath away. Power cleans were not light. Especially for so many reps. I did those in quick singles. I'm very happy how well I got this metcon done even though it felt awful quite soon.

Monday.

• Oly, jerk from rack 5x3 @ 80kg

Also touch'n'go style, push jerks. I did these every 2:00 but the recovery was enough. Not light for sure, not the heaviest possible but I needed to concentrate well to get these done. A little shaky on some reps in my opinion but still something I was able to manhandle.

Clean / Box metcon

• Wod. Result, 232 reps (7 rounds + 8 pull-ups)
• 12min amrap of:
• 12 pull-ups
• 20 wall ball shots

Huh, this hurt. Unbroken on the pull-ups for maybe 4-5 rounds. I tried to keep the transitions rather short so that's why I needed to break them in the last rounds. Wall balls were ub for probably 2 rounds, then it was 12-8 for the rest of the way.

Wednesday.

• Every minute on the minute x 15 minutes: 1 snatch @ 60kg

It's been a while since doing snatches so it was 'bout time. Decided to do one rep every minute. That seems to be enough recovery to smash another within the time cap. There are things to be worked on so I didn't go heavier.

Snatch emom

• Gymnastics, 30 bar muscle-ups

This was not a timed workout. Just completed them for quality. It was 6-5-4-4-3-3-3-2. My lats are sore from that 12min amrap of pull-ups and wall balls. Great to be able to do these as well without issues still, even though my volume has been lighter lately.

• Every minute on the minute x 20 minutes:
• Odd min, 15 ghd sit-ups
• Even min, 10 dumbbell snatches @ 25kg, alternating

This was the last day in OPC and I didn't have to hurry as the rest of the family was on the move. I decided to do another workout of core and snatches. It took 25-30 seconds to finish every set on both movements so there was consistency on the board.

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!

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.

Saturday 25.6: Sprint intervals + Dumbbells

Saturday. AM: 7 sets of 10 db snatch @ 25kg and uphill sprint. Rest as needed between sets. PM: Metcon, 10rds of: 20m farmer's walk @ 2x25kg db's, 7 double db jerk @ 2x25kg, 30 air squats.

Went outdoors with Kari to hit a session at Tornimäki hill. Dumbbell snatches and sprints up the hill. Hurt legs nicely.

Intervals.

• 7 sets of:
• 10 snatches @ 2x25kg dumbbells
• Uphill sprint
• Rest as needed between sets

Awesome training session at Tornimäki with Kari!

Metcon.

• 10 rounds of:
• 20m farmer's walk @ 2x25kg dumbbells
• 7 push jerks @ 2x25kg dumbbells
• 30 air squats

Hurt my legs big time. Air squats were the worst.

Here's a video of the first session of the day.

Monday 30.5: C&J, Wall ball, Snatch

Monday. Emom x 10min: 2 c&j @ 80kg. Metcon, 4rds of: 25 wb, 10 db snatch @ 25kg

Starting the week with clean and jerk action, in the form of heavier emom. Then a metcon that shot my shoulders. In the evening we went to Kaivopuisto. What a beautiful day it was! It was quality time to say the least strolling around the coast in south of Helsinki.

Oly.

• Every minute on the minute x 10 minutes
• 2 clean and jerk @ 80kg

This was freaking great! I'm very proud of myself being able to complete this stuff. The big thing was to do these c&j's without resetting the barbell in front rack position. I'm not sure have I been able to do this kind of clean and jerks before at this weight. This got me sky high emotionally.

I was looking to go for 5 minutes but instead smashed it right into double the time. I've been trying to work on those fast transitions from front rack to overhead. It's nice to see 80kg is moving with the same bar path as 60-70kg bars.

Recap of clean and jerks

Metcon.

• 4 rounds of:
• 25 unbroken wall ball shots
• 10 dumbbell snatches @ 25kg, alternating

The purpose of this one was to do the wall balls unbroken. After those I moved right into snatches. Changed the hand after each rep. Tried to keep the transitions as short as possible from snatches to wall balls, with the thought in my head that I can't drop the ball once I lift it up. This definitely hurt my shoulders nicely.

Friday 22.4: Snatch, Squat, Pistols, Row, Intervals

Friday. Emom x 10min: snatch (up to 60kg). Every 90sec: front squat triple (up to 120kg). Metcon, 60 pistols, 60 db snatch (22.5kg), 1.000m row. Time, 11.38. Intervals, every 3:00 x 8 sets: 10m front rack lunges (50kg), 8 bar-facing burpees.

This Friday I spent a good 2+ hours at the gym and didn't have to rush anywhere. It was great after the busy days we've had a lot lately. Olympic lifting, strength and couple of conditioning pieces.

Oly.

• Every minute on the minute x 10 minutes
• 2x50kg
• 2x50kg
• 2x50kg
• 2x50kg
• 2x50kg
• 2x55kg
• 1x55kg
• 1x55kg
• 1x60kg
• 1x60kg

Body felt a bit stiff in the hips and shoulders but still these lifts were still okay, after couple of lifts. Had one miss in the 60kg's but corrected that one on the next attempt.

Strength.

• Every 90 seconds, perform front squat triples (60, 70, 80, 90, 100, 105, 110, 115, 120kg)

It's been ages since front squatting. I've been having that barbell on my back in the past weeks more often but today I simply wanted to have the fronts now. These felt heavy, even though I climbed up just to 120 kilos.

Metcon. Time, 11.38

• 60 pistol squats
• 60 dumbbell snatches @ 22.5kg (alternating hands every 5 reps)
• 1.000m row

This was fun! Maybe that is not the right word to describe the feelings but it was one heck of a time to do such a good bunch of reps of one movement without throwing anything else in between. I did the pistols in sets of 10 reps. Towards the end my hammies and quads were shot and felt almost numb.

Db snatches needed to be 5 reps with right hand, then 5 snatches with left hand. You can see the entire wod except the rowing in the video below

Intervals.

• Every 3:00, for 8 sets:
• 10m front rack lunges @ 50kg
• 8 bar-facing burpees

This far there had been a good amount of work so I needed to recover for a while and get my protein shakes inside this body. After some time it felt pretty good to hit it again and the green matt was free so I decided to go for one more piece in the workout session with interval work. Lunges and burpees. Not sure but I'd guess it took something like 45 seconds per set?

Monday 29.2: Clean and Jerks, Squats, Run, Snatch

Monday. Unbroken sets of clean and jerks 10-9-8-7-6-5-4-3-2-1 @ 60kg. Front squats 7x3 @ 110kg. Wod, 6min amrap of 10m shuttle run and db snatches @ 30kg.

It was great to get some barbell cycling completed in the form of clean and jerks. Then squats after a small break on them. The last piece was stolen from competitorstraining.com, that is Ben Bergeron's site.

Barbell cycling.

• Unbroken sets 10-9-8-7-6-5-4-3-2-1 of:
• Clean and jerks @ 60kg
• Rest as needed between sets

This was fun. Having the skills to cycle a barbell are advantageous in this sport. Longer sets are a bit more gnarly but definitely useful. The point was to go unbroken on each set, and maintain good form no matter how many reps needed to be completed.

I believe I succeeded in this regard pretty well. Some reps were a bit off but the majority of them were okay. The more tired I got the bar tended to stay lower on the thighs. It landed nicely on the front rack each time. I walked around the gym for a while between sets. This was not a timed workout, and I didn't have the clock running at all on this one. The last four sets I took with basically just minimized rest periods.

Strength.

• Every 3:00, for 21min
• Front squat triples @ 110kg

It was great to get some squats done finally! Okay, the weight wasn't huge but after a break this was just on the spot. Got to put more effort on going below parallel in the near future. Hopefully my back allows it. At least today it was alright. Focus on these was to keep the torso as upright as possible and finish the triples with only one inhale on top of each rep.

Metcon. Result, 14 shuttle runs

• 6min amrap
• 2-2, 4-4, 6-6… of:
• 10m shuttle run
• Dumbbell snatches @ 30kg

This was something different as there isn't much possibilities to run at the gym. We don't have straight access outdoors so it's out of question to go run in the streets. Luckily this workout caught my attention in Bergeron's site so I had to take it right away. I ran back and forth a 10 meter distance at the grass matt.

First round was once back and forth, then doubling it on the next round and so forth. Same with the dumbbell snatches. Starting with 2 reps (1 each hand), then 4 reps, alternating hands after each rep. Snatches were the tougher part of this workout. I went unbroken on the snatches, no pauses at any point of the wod. Plus I grabbed the dumbbell right after finishing every shuttle run. So there was simply no rest period at any stage of the workout. After the wod, I realized I could have ran faster in the beginning. This was an efficient wod. Definitely worth running inside for shuttle runs.

Sunday 21.2: Run, Db snatch

Sunday. Wod, 5rds of: 400m run, 20 db snatch (25kg).

The workout took my breath away. It was time to continue working outdoors with dumbbells. It had snowed A LOT during the night. We had just shoveled huge piles of snow away from the terrace and front yard and the same process was waiting there in the morning. But first it was time to get gassed in the form of crossfit. The streets were also naturally full of snow so my ankles were full of snow.

Metcon.

• 5 rounds of:
• 400m run
• 20 dumbbell snatch @ 25kg

The pace was probably steady each round, that was my gut feeling. Snatches were 10 in a row with right hand, then changed to 10 reps with left hand. Dumbbell snatches seem to take my breath away every time. Running felt like that was the most disgusting part of the wod.

Last lap of running is about to begin

Monday 23.11: Clean and jerk, Squat, Snatch, Burpee

Monday. Clean and jerk 1+3 (up to 93kg). Front squat 4x4 (up to 118kg). Metcon, 6min amrap of: 10 db snatch (30kg), 10 burpee. Result, 86 reps.

This was a great session. It was mind blowing to do heavy clean and jerk complex, then front squats to accompany that barbell work. In the end I was in a rush but had time to get in a good intense workout in the form of short amrap.

Oly.

• Clean and jerk 1+3
• Sets at 60, 70, 80, 85, 90, 93kg

Pressing and jerking is something I'd like to do on a daily basis if there wasn't anything else to be taken into consideration. But for a long time I've had issues with my elbows. Lately those have been very good, and it's been pain-free zone. Luckily so!

This was almost a dream come true to being able to put heavy object over my head. After warm-up I started working these sets at 60kg. Okay that was light weight, same with the 70kg. It felt surprisingly easy also at 80kg, and I went touch'n'go on that set too.

Next set at 85kg I stopped on the front rack position after each rep. Damned it felt great all the time. Technically they were pretty much the same up to 90kg, at least the first rep. From then on there were some shakiness but not too serious. I'm happy I was able to press the bar directly upwards, instead of pushing it in front. The last rep at 93kg was a save. That one I almost lost in front but was able to stabilize it in couple of seconds of static hold.

Recap

Strength.

• Front squat 4x4 (110, 113, 115, 118kg)

Front squats work well after cleans. Cleans today were light, those were quite routine type of pulls. But they prepared legs for these squats. I took them four by four, climbing after each set, reaching a total of 118kg. Form stayed there pretty well, and I got to say I'll take these squats with pleasure.

Metcon. Result, 86 reps (4 rounds + 6 snatch)

• 6min amrap of:
• 10 dumbbell snatch, 30kg, alternating after each rep
• 10 burpee

As I wrote, there was not that much time and something quick needed to be done. There were db snatches and double unders in my notes but I'd like to warm-up for those du's, and there simply was no time for that. This was something close to perfection considering the conditioning piece. This kind of shorter metcons are worth evaluating whether there should be more of these.

No plan whatsoever, just go. I tapped the timer on, and started moving. Alternating the snatches after each rep. Damn it was one heavy dumbbell. It started to burn my legs big time. I tried to keep the dumbbell or my body moving constantly. Very good workout, I suggest this one for you guys!

Monday 31.8: Snatch, Squat, Push-ups

Monday. Snatch 5x3 @ 50kg. Back squat (up to 5x130kg). Metcon, 5rnft of: 14 db snatch (25kg), 20 push-ups.

Got a chance to go to the gym in the evening. I wanna fix my snatch so I'm anticipating more of that work in the future. Today it was technique stuff, and then squats for strength. In the end I broke a good sweat with db snatches and old school push-ups.

Oly.

• Snatch 5x3 @ 50kg

At the end of these snatches I was a very happy man. Something happened in my brains and I really feel like these were one of the best snatches I have ever been able to do. The thing was I pulled the bar with patience and was able to bring it up to my hips before popping it up with hip extension and pulling with traps. Felt very good!

Snatch

Strength.

• Back squat 3x100, 4x115, 4x130, 4x130, 4x130, 5x130kg

Huh, somehow the barbell felt very heavy on the 130kg sets. Before that it was like air. Usually I climb up with just small jumps so 15kg is pretty big one for me (115kg -> 130kg). I did those 115kg reps tng style but then 130's were singles, rest on top before knocking another rep. Challenging sets mentally but I overcame those. Told myself this is baby weight considering the loads just couple of weeks ago so that gave me mental strength to push on.

Metcon.

• 5 rounds not for time of:
• 14 dumbbell snatch, 25kg, alternating
• 20 push-ups

I was pretty much done after the squats but wanted to get something in my system anyway. I didn't bother about the timer but I looked from the clock on the wall that I did these pretty much emom style. Odd minutes were snatches and even minutes were push-ups. On the last minute I didn't hold on to that pace anymore. Good workout to finish the session!

Friday 7.8: Squats, Partner workout

Friday. Back squat 7x5 (125kg). Partner workout, 3rds of: 20 dead (100kg), 60 push-up, 40 db snatch (25kg), 20 burpee box, 20 hspu, 40m lunges (2x25kg db's). Time, 31.30.

It was a blast to have my main man Toni take a surprise visit to my gym. He was supposed to go to his own but I talked him over, and then went to his place to spend the Friday evening. It was back squats again - no surprise there - and then a long ass workout with a partner.

Smolov.

• Back squat 7x5 (125kg)

Huh, every day there is a bigger load on my back and it always feels how much more can this body take. But every time up to this point I have walked away victoriously. It sure feels good to complete these sets without problems. There's a lot of mental game in the play as well.

It took me about half an hour to finish the sets so it was about a set every 4 minutes. Recovery was abundant, and my legs got enough rest between sets. All sets were pretty much similar in my head. Quite heavy from the first to last set but still something I was able to manage well.

Squats and start of the wod

Partner workout. Time, 31.30

• As a team, complete the following for 3 rounds for time of:
• 20 deadlift, 100kg
• 60 push-up
• 40 dumbbell snatch, 25kg
• 20 burpee box jump
• 20 handstand push-up
• 40m walking lunges, 2x25kg

At first we just brainstormed over the elements we want to have as part of the workout. Pushing, pulling, jumping, lunging, that's pretty much it. Worked well. It turned out to be something like a chipper, consisting anyway of 3 rounds. We had planned on doing certain sets, and we followed the plan for the first round, then improvised on the second and third round to make the movements as fast as possible. That means the sets were a bit shorter so either of us was constantly moving body or weight.

Deadlifts were the easiest part. Easy weight, and just couple of reps. Toni had just done heavy deads for strength and I had Smolov so we decided to keep the weight light. On the push-ups I did 15's at first, and then 10's towards the end.

Db snatches we agreed to do 10 reps in a row, then change. I did 5 on the right hand, then switched to left hand, and completed the reps from hang position at 25 kilos. Both snatches and burpee box jumps brought the heart rate up.

I had thought about doing these strict and did so in the beginning. That would have killed the pace on this workout and so I changed to kipping versions. Toni also had some issues on the hspu's so I completed majority of the reps. Burned shoulders very well.

Lunges with 2x25kg dumbbells was probably the most unpleasant element in this workout. There was no doubt we would go unbroken on those 10 meter walks up and down the green matt. But it felt disgusting at the end of rounds two and three. Good workout for a partner wod for sure. And it was great to throw down with Toni.

Thursday 11.6: Push jerk, Box, Hspu, Ghd, Snatch

Thursday. Emom x 10min: 3 tng push jerk @ 70kg. Metcon, 4rds of: 10 hspu, 20 box. Time, 5.19. Metcon, 3rnft of: 10 db snatch (30kg), 20 ghd.

We were about to go and see some friends and their newborn baby in the evening so there wasn't a lot of extra time after work. Had about an hour altogether anyway so it was gonna be a good one. First some shoulder work on the jerks, then an intense metcon, and finally another short one to finish the deal. Good session!

Strength.

• Every minute on the minute x 10min
• 3 push jerk, 70kg

Presses and jerks are the way to increase shoulder strength. I'd like to see them getting bigger and stronger. Haven't really put the effort though because those nagging pains occasionally in elbows / shoulders. Not extreme ones but they have prevented me from getting as high volume as I'd like to.

Today there was zero pain so I wanted to have jerk work done. Took lighter sets to warm-up after doing some mobility on the shoulders, and actually entire body. Lats felt a little tight from yesterday's pull-ups but other than that my body felt great all the way.

I took the first couple of sets by front racking the bar and walking forward, and after jerks walked backwards to re-rack the barbell. That felt really weird so I went traditionally and faced the squat rack in most of the sets. My camera's memory card was full so it's impossible to get a look at the videos. Here's the first set, and then one extra round after I emptied some space on camera. Felt a little shaky in both of them. Easy to say that these were the only ones, most of the sets were steady =)

Metcon. Time, 5.19

• 4 rounds of:
• 10 handstand push-ups
• 20 box jump

My plan was to do 10 hspu, 15 ghd, and 20 box. After first round of handstand push-ups I started walking towards ghd, and someone else just jumped on it and kept it occupied for couple of minutes. I decided to move right away on the box jumps. It was still taken after 2 rounds so I modified this on the fly to 4rds of hspu's and boxes.

Actually this was probably much more intense than the original one would have been. I was able to keep a legit pace from first to last round, and went unbroken on both movements. It was surprising that hspu's didn't hit me in the face at least on the last round. I felt like I could have done 1-2 more rounds unbroken with the same pace. That's what I want to believe. It would have most likely gone very mental at some point.

Heart rate was high, there is no doubt about it. Box jumps are a good tool to boost that. This was a high rep workout with 80 box jumps so it's quite natural it starts to burn the lower body too. Very good and intense stuff happened today.

Ghd's

Metcon.

• 3 rounds not for time of:
• 10 dumbbell snatch, 30kg, alternating
• 20 ghd sit-ups

This was a similar short workout. Even though I didn't have a clock running, it didn't change the way I attacked the workout. The reason for not timing this was that it was not sure if I'd have access to the ghd machine.

Don't know if I've snatches 30kg dumbbells before today. Well, okay 32kg kettlebell has been flying up and down but this dumbbell thing has mostly been 25kg. Not that there's a huge difference but it was quite heavy. Did them alternating hands after each rep. Ghd's went unbroken. Last round was a bit tough but went down nicely.

Wednesday 8.4: Snatch, T2b, High box + Running

Wednesday. AM: High hang snatches (up to 60kg). Metcon, 10min amrap of: 10 t2b, 10 db snatch (25kg), 10 high box (70cm). Result, 172 reps. PM: Running 4x400m. Total 7km running for recovery.

Being on a vacation is like living a dream. I get a chance to workout twice a day, eat and sleep well and still arrange things that needs to be arranged in life. I'm definitely taking advantage of this holiday! At noon I went to the gym to work on my snatches, then back home to eat. Later the same day I went running in the woods and ended up at Eltsu track for some intervals.

Snatches.

• High hang snatches
• 5 x 40, 40, 45kg
• 3 x 50kg
• 1 x 55, 57.5, 60, 60, 60, 60, 60kg

This time I decided to take these snatches from the pocket instead of floor. This way I get the touching point between barbell and hips to the correct place. From the floor it's not that obvious for me. I just realized today that on those days that I don't have hours to workout and there are snatches on the agenda, I need to focus purely on snatches. What I mean by this is I have to take such a long warm-up leading up to squat snatches that it's definitely worth sacrificing all the time on that.

If I skip the half an hour warm-up my shoulders and hips are not open enough and it feels like I'm forcing those extreme positions. Doing snatch balances with both a broomstick and empty 20kg barbell are a game changer. Those have really made my life better.

So it was time to do squat snatches. And it's really comforting to know it's okay to drop the barbell in case you miss it. It allows you to take more risks. I started to build up from 40kg, took two sets and the third 5-rep set as at 45kg. From then on I dropped the reps and added weight. Finished with 60kg singles. There's obviously tons of issues to be fixed on my snatch. Haven't really squat snatched before last fall because my mobility wasn't there. Now it's getting much better and there's a possibility to go deep.

Recap

Metcon. Result, 172 reps (5 rounds + 2 box)

• 10min amrap of:
• 10 toes-to-bar
• 10 dumbbell snatch, 5 right / 5 left (25kg dumbbell)
• 10 high box jump, 70cm

There were overhead squats and t2b's marked up in my calendar but that wasn't going to happen. I was done with that barbell for this day. Instead, I picked up a 25kg dumbbell and rolled a box so it stood at 70 centimeters.

This was intensive workout once again. Not that long - 10 minutes - so I was able to keep moving between the stations. There were 75 ghd sit-ups yesterday but my core felt good so I dared to put more t2b's in this one. Those went unbroken and they should have, even though they started to feel uncomfortable deep inside later in the wod because of those ghd's.

This dumbbells is pretty much the heaviest I've used for db snatches. Usually it's around 20-25kg. This time I did 5 reps with right hand, then 5 reps with left hand. One option would be to change after each hand. No biggie, but these were tough but okay.

Box jumps were the ones that wore be the most. Haven't done that much high box jumps. That's obvious because I haven't seen a high box before. Only randomly I've had the opportunity to do these 70cm jumps. Can't do them t'n'g style. They are singles but I'm going back up right away.

Running.

• 4x400m
• Total of 7km running

After eating, relaxing and foam rolling for 2-3 hours I put on my jogging pants on and headed outdoors.  It was a great weather for sure. Windy but sun was shining and birds were singing. My destination was in Eltsu track and field, the legendary training place. This is the practice place when Helsinki hosts World / Europe Championships in Athletics.

It's about 2km distance from my place to here so that was my warm-up. Some stretching and lunges, hip openers and I was ready to go. Took only 4 sets of 400m running. Basically because I've been busting my butt off this week and feel a bit sore from everywhere. Plus I hate running =) Don't even know why I bothered coming here. I guess because I wanna be a better all-around athlete. If I was about to compete, I'd be running more, much much more.

The point is I suck at it. I've ran so much in my past life that I've ran my share. When my floorball career was going on, it was part of a daily routine, on some days it was shorter, some days longer distances. Summer times were all about running to create a good basic conditioning. My pace today on those intervals was around 1:33 / 400m. That means to say it wasn't the fastest pace on planet earth. Still, it felt good to get these legs moving! Afterwards I did couple of rounds with different pacing, and ran home.

Tuesday 10.3: Snatch, Squat, 7min amrap

Tuesday. Snatch (up to 60kg). Emom x 10min: 2 back squat @ 125kg. Metcon, 7min amrap of: 7 db snatch right hand (25kg), 7 db snatch left hand (25kg), 7 burpee. Result, 126 reps (6rds).

Back to snatches. A good number of repetitions for this highly skilled movement, then emom squats with rather heavy weights for me. Third part of the session included a short and intense workout consisting of dumbbell snatches and burpees, what a combo!

Snatch.

• Squat snatch
• 3 x 5 reps @ 40kg
• 3 x 4 reps @ 45kg
• 3 x 3 reps @ 50kg
• 3 x 2 reps @ 55kg
• 3 x 1 rep @ 60kg

Originally I planned this as emom work for 15 minutes. I had the pleasure of having Toni as my training partner as he was pursuing heavy squats. At times I was spotting him so basically I did each set unbroken and each weight as emom for 3 minutes. That means with a running clock I performed 5 reps @ 40kg for a total of 3 minutes. Then had a pause, then hit another 3min emom at 45kg and so on.

At 40kg and 45kg the bar wasn't perfectly in control. Well, okay, let's be honest, it wasn't at anytime =) I still have a long journey of snatches and oly work to be done. 50kg snatches were the best succeeded lifts after the lighter ones. I was hurrying these reps touch'n'go without stopping between reps. Toni suggested me to slow down and reset at high hang, and that really felt like it made a difference on how my form was able to hold on.

And the snatches were no doubt full snatches, that pleases me tremendously. Not being shallow on depth but hitting it to the bottom means big gains in the long run. The last set of snatches didn't go well. First rep was a miss, the second one was a power snatch, and the last was a miss again. Real shitty, even though the previous 12 sets were manageable.

'
Squat.

• Every minute on the minute, for 10 minutes
• 2 back squat @ 125kg

At this point Toni had to leave after his squats were done. The guy was doing it big time and almost hitting PR numbers, good grind. My version of the squats was every minute on the minute stuff. This was the heaviest I've done as emom doubles. And those started to get heavy for sure. Still, there was no doubt I was gonna hit all of them without misses.

Lately I've done more and more squats in emom style and I like it, really good way to keep the motor running during squats. No big waiting between sets. Okay the weights gotta be a bit lighter but these improve the muscle endurance for sure as the recovery gets shorter. Plus, this is a good time saver when in a hurry, and I don't usually have hours to be spent at the gym (even though I'd like to haha). I'm really happy on begin able to complete these lifts at 125kg.

Metcon. Result, 126 reps (6 rounds)

• 7min amrap of:
• 7 dumbbell snatch, right hand (25kg)
• 7 dumbbell snatch, left hand (25kg)
• 7 burpee

Okay, my lady was about to hit her last 7min amrap of the day so I came up with this idea. I had couple of other 7min amraps in storage but this jumped up: snatches and burpees. Quite a combination to get the heart rate up, and to get a good muscle burn.

I went to select the dumbbell's weight and ended up pulling a 25kg db. That was pretty good actually, these were unbroken each round but they hurt a lot towards the end. Or actually already on the 3rd round it was bad ass stuff. Snatches always make the heart pump lots of blood to the body and heart rate skyrocket just like that. This was no different to normal. I was exhausted after the metcon.

And burpees didn't help at all. Those started to burn my arms too. Not because there were so many burpees (vice versa) but the combo of snatches and burpees had a cost. Those burpees were genius part of this workout. Not too many of them so that I could keep on bouncing back and forth but still they added a bit to this misery. Round times were close to 1:15 for all but the first and last round which were a little less than a minute. In the beginning it was all fresh but that feeling slipped away on the second round. And on the last round I noticed there's only a minute left on the clock so I had to cut the transitions to minimum and just keep on moving. That worked, and the clock had only one second left after 6 rounds.

Monday 22.9: Amrap of 20min, barbell technique

Monday. Metcon, 20min amrap of: 5 hspu, 10 (5/5) db snatch 25kg, 15 t2b, 200m run. Result, 7rds + 1 snatch. Mobility. Technique, clean and overhead squat.

I'm very happy on the way I was able to recover from weekend. It was strenuous on my body but little by little it got better and started feeling stronger. Today I felt great to get back to work, barbells were mostly left alone. The metcon was a long amrap of bodyweight and dumbbells. Great one. Mobility was in turn next and finally some cleans with light weight and overhead squats with pvc pipe.

Metcon. Result, 7 rounds + 1 db snatch

• 20min amrap of:
• 5 handstand push-ups
• 10 (5 right / 5 left) dumbbell snatch, 25kg
• 15 toes-to-bar
• 200m run (on a treadmill)

Goal for today: get the lungs to work, breath heavy and keep going, leave heavy barbells alone, suck it up and move, no excuses. Result, succeeded. The movements suited perfectly together, and the rep-scheme was almost too. The only thing I would change now afterwards is the number of t2b's. Just a little less per round would have made me go unbroken all the way, and that would have resulted in even heavier breathing.

Handstand push-ups were light, I knocked them quickly touch'n'go style all the time, could have had something like 6-7 reps and it would have still been okay. I felt strong on these. Snatches weren't that nice. The dumbbell was 25kg, which is pretty much the heaviest I've used as db snatch. Single lifts at this weight feel great. It's a different game though, when you have 10 of them in a row. First 5 reps with right hand, then switch to left hand and repeat 5 reps. These started to feel hard toward the end but I stayed consistent with them.

Toughest movement of these was t2b. In the beginning it was a walk in the park. Second round, as easy. Third round, I started to anticipate the upcoming. Fourth round, this was a grind. On the fifth round I broke it to 10-5. This short break between hopping back on the pull-up bar gave some rest and got my breathing down. From this point on I believe my breathing was well in control because there was this compulsory break before being able to continue t2b's. It was simply too big of a burn in my hip flexors and core to continue.

I forced myself to jump on the treadmill right after finishing toes-to-bar. On some rounds I took a zip of water, and then went on. Pace on the run was 16km/h. That suited well. On one round later in the workout I felt tired and put on 12 km/h. That felt too slow so I took it back up to 16, and kept it there. Round times were pretty consistent throughout the workout. It was the t2b's that slowed me a little because I had to drop down from the pull-up bar from 5th round on. Everything except those 3 last rounds were unbroken with all movements and I strongly feel my pace remained the same. It felt a little worse by the round - as it should - but mental game was in the house today.

Mobility and technique.

• Mobility drills
• Power clean
• Overhead squat

The workout got me so it took some time to just chill out and recover. I focused on mobility by using resistance band. Opened up my hip flexors as they got tight during the metcon. They were under a lot of pressure, basically every movement except hspu's put lots of heat on hip flexors. After some more stretching I felt my legs were back in the game and it was time to work on my clean technique. Just light weight, working on getting the bar as high on my thighs as possible. I tried not to rush it from the ground and carefully hit the contact point high on my quads. Lastly, it was time for classic overhead squat mobility drills, this time with pvc pipe. Agenda was keeping a good posture, chest up, armpits forward and knees out.

Tuesday 4.3: Heavy clean emom, metcon of db snatch and box

Tuesday. Strength, cleans (max 105kg). Workout, emom, for 15min: 1 rep @ 100kg for 5min, 2 reps @ 95kg for 5min, 3 reps @ 90kg for 5min. Metcon, 5rds of: 5/5 db hang power snatch (22.5kg), 10 box. Time 4.14.

This was exactly what I have been waiting for. Very heavy cleans. Singles, doubles and triples, changing the weights every now and then. I find huge pleasure in cleaning the barbell. Especially when squat clean is involved and the weight is at a level where I need to concentrate properly on each lift. I did lots of them today and then some little fun in the end with dumbbell snatches and box jumps.

Strength. Cleans

• 3x60, 3x70, 2x80, 2x90, 1x100, 1x105kg

My goal was to go as far as possible. Did some hang squat cleans in the end with 60 + 70 + 80kg weights to get properly ready for heavier lifts. Naturally good foam rolling and stretching took place before all of this. At 90kg I started to pull from the floor. Took a double there and then singles at 100 and 105kg. This was the second time ever in my life I took 105kg up from the floor. And it came up nicely. Actually it was better than the 100kg just before. On that lift my form leaned a bit forward but the 105kg was a nice form lift.

I prepared mentally for the 110kg PR attempt, talked myself up but then lost the courage to go under the bar quickly enough. Tried the weight twice but failed to complete it. I had more heavy cleans ahead of me so I was happy with this one and moved on.

Workout.

• Every minute on the minute for 15min
• 1 rep @ 100kg, for 5min
• 2 reps @ 95kg, for 5min
• 3 reps @ 90kg, for 5min

This was beautiful! And heavy. My 1 rep max is 107.5kg so lifting these weights was challenging all the way. But most importantly, no misses, solid effort for the entire 15 minutes. That's 30 heavy reps. First of all, this was the first time I did 100kg cleans several times. I took it up 1 rep per minute for 5 minutes. Then dropped to 95kg but did a double. This rep-set for another 5 minutes. That 5kg decrease in weight was significant Might sound small drop but I felt it big time.

At this stage my breathing also got heavier. But it wasn't over. After 10 minutes of work I dropped 5more kilos, making it to 90kg. Idea was to complete a triple every minute. Breathing definitely getting higher by the round. But it was a pleasant feeling to realize I got under the bar quicker each time. It felt tough to come up from the hole. Had to growl every time I stood up from the bottom. This was exactly what I was looking for. Heavy cleans and lots of them, loved it!

Metcon. Time 4.14

• 5 rounds of:
• 5/5 dumbbell hang power snatch, 22.5kg
• 10 box jumps

Something nice in the end. I was pretty much done after cleans but wanted to complete a short metabolic conditioning workout. Dumbbell snatches from hang position and then box jumps. There was another guy doing 21-15-9 deads and boxes so I had to complete the last 2 rounds of box jumps without the Rogue box. Instead I jumped on a bench that is about 15-20cm lower so those box jumps were easy. I kept going all the time. This was a cool one, no reason to stop at any point.

Tuesday 14.1: Ring mu's, snatch, clean, metcon

Tuesday. Skills, ring muscle-ups. Snatch 10x2. Power cleans, 4 rds of: 30sec on, 90sec off. Metcon, 8min amrap of: 8 db snatch, left hand (22.5kg), 8 pull-ups, 8 db snatch, right hand (22.5kg), 8t2b. Result 4rds + 8 snatch (136 reps)

Today's main focus was on snatches. I had my full concentration on them. For starters I took some ring mu's as skills training, then 10 sets of squat snatches. Then I took a workout, kind of benchmark stuff, max effort of power cleans in short intervals. That burnt my forearms and the metcon was thus a painful experience.

Got my new Rogue shorts in the mail today!

Skills

• Ring rows to transition
• Ring muscle-ups

I believe it's important to work on that transition stage of the ring muscle-ups. I've decided to do some of them always before trying actual muscle-ups. Today I worked on the transition for some time, then did 2 mu's on rings. The number of my reps is low but I'm happy I'm able to do them anyway! Some day I realize I can do lots of them but until then I'm happy for every single one I can handle.

Snatch.

• Squat snatch 10x2
• Weights 40, 45, 50, 50, 50, 50, 50, 50, 50, 50kg

I've had some issues with training my squat snatches. I'm way better in power cleans but lately I've been progressing with squat versions too. My focus today was on the bar path and on the stance in the landing position. I think my legs moved from their original place during the pulls because I was not able to hit my ass to grass. It was about 90 degrees. Some reps were above and some below parallel. There were some okay reps and some of them were clearly power snatches. Got to work more on my snatches. Keep on working man.

Workout. Power cleans

• 4 rounds of:
• 30 sec on, 90sec off, max effort power cleans, 60kg
• Result 13, 12, 10, 10 reps

This type of workout can be applied to other movements as well. Clean, clean & jerks, snatches, presses, jerks. This was a good test! It burnt my forearms for sure. They were of no use after the workout. On the first round I got 13 unbroken reps. The next one was 12 reps and 10 reps on the last 2 rounds. The last 2 rounds caused some numbness on my forearms, it actually didn't feel nice at all. On the last reps it felt like I'm loosing my grip totally. That's why I had to knee more than regularly on power cleans.

It must be quite an experience doing this with clean & jerks. Got to try some day. I'm pretty happy on the results. I'm just wondering how the toughest bad asses can nail Grace (30 clean & jerks @ 60kg) in less than 90 seconds…

Metcon. Result 4 rounds + 8 db snatch (136 reps)

• 8min amrap of:
• 8 dumbbell snatch, left hand, 22.5kg
• 8 pull-ups
• 8 dumbbell snatch, right hand, 22.5kg
• 8 toes-to-bar

As you can probably understand this requires a lot from grip strength. You have to hold on to some sort of bar at all given moments. Snatches, pull-ups and t2b's all means you have to have a strong hold all the time. That's why this workout turned out to be a killer in its nature. I should have thought something in between in order to being able to keep body moving constantly. Now I had to give some rest on my forearms at times.

I did 4 full rounds and 8 db snatches with left hand. There was 2 seconds left on the clock so my result was 136 reps. I don't remember a time when 8 pull-ups on the first round would have felt this hard =) It felt like my left hand was loosing it on the pull-ups because I had just finished snatches with that hand. Well at least I got to do work so I'll have to stay positive on the metcon too.

Last part of "Behind the Games 2013"

It was a great training session. Ring muscle-ups, 50kg squat snatches, power clean test and a short metcon. Felt good! And I got my new shorts from Rogue. Toni ordered similar ones with red text. I think I'm addicted to Rogue's stuff.

Sunday 22.12: 15min amrap, push press amrap + recovery run, c2b's

Sunday. AM: Metcon, 15min amrap of: 8hspu, 8/8 db snatch (22.5kg), 32du. Result 5rds + 10 snatch. Strength, 3rds of: 2min amrap of push press (60kg), 2min rest. Evening: 30min recovery run, C2B training.

Good training day! My shoulders are crushed. Had a lot of work being done with those pieces of my body. And lots of metabolic conditioning was also in play in both metcons. In the morning I went to the gym with Pauliina for 2 metcons and in the evening I wanted to flush legs so I went for a little run and found a pull-up bar to work on my chest-to-bars.

Pauliina worked on her handstand skills today as well as snatch technique. It was awesome to witness her doing both of these. Her body control is very good and it will definitely yield on results as we keep on working these skills. And her mobility is something I'm jealous of. Doing squat snatches is no prob. And the width of her hands on the bar, that's narrow. There's a goal for me, got to ask for some tips on mobility from her =)

Metcon. Result 5 rounds + 10 db snatch

• 15min amrap of:
• 8 handstand push-ups
• 8 right-handed dumbbell snatches, 22.5kg
• 8 left-handed dumbbell snatches, 22.5kg
• 32 double unders

My brother asked me afterwards "what's with the rep scheme in this metcon, why so many reps each movement?" I answered: constant variety. Do you need more justification to write a workout that includes high rep movements. Had I done it in for example 5 hspu, 10 db snatch, 20 du, it would have definitely been easier and went unbroken all the way. Decided to mix it up a little by increasing the reps per round this time.

The combination of movements was cruel on my shoulders. Handstand push-ups are always tough. Add some snatch and du pressure on the shoulders and I was done. Continue for 15 minutes and I felt like my gas tank was empty.

I went unbroken on the hspu's for the first round, then it was pretty much 5+3 for the rest of the rounds. On the snatches I did 16 reps - 8 right hand snatches, then 8 left hand snatches. Double the amount to 32 and you have the number of double unders per round. I messed up with them on the first round as my shins ached like hell. After first round it was way easier and better on the double unders.

Strength. Push press, 57 reps

• 3 rounds of:
• 2min amrap, push press, 60kg
• 2min rest

I remember Mikko Salo saying in one clip this was the workout he used to go after quite often to build shoulder strength. I've done it once before, something like a year ago, with 50kg. It was a lot of work to say the least. That 2min rest was warmly welcomed between rounds.

My shoulders were useless after the 15min metcon so it was intimidating to start throwing the 60kg barbell up in the air. It felt good for about 5 reps =) Then it felt like my entire body was shivering. It was a shaky ride but I got it through. And the reps per round were 21+18+18, total of 57 reps.

Chalk it up baby!

On the first round I did 10 in a row, then a rest, continued with 5+3+3 if I remember right. You'll get them from the video. The second round was tougher and the pressure on my shoulders was increasing by every rep. The recovery between racking the bar and taking it back felt like nothing and it definitely was a good workout for the shoulders. Lots of reps with a barbell that you should be able to move fast and for a long period of time. That's why I liked the nature of this one.

Running in the woods

The reason for doing the 15min amrap before this push press amrap was that I knew hspu's would have been a nightmare if there were around 60 push presses completed before them. Then, it would have been very difficult to go for 8 handstand push-ups in a row and I would have been forced to modify the reps somehow. Better this way, I got both workouts and it was as tough as it was supposed to be!

Running & C2B's.

After couple of hours chilling and eating I wanted to flush my legs and go for a run. It's been ages since I've been running / jogging. I found a pull-up bar "accidentally" haha. I decided to practice on my chest-to-bar pull-up skills and pulled as high as possible. I felt like some of the reps were abs-to-bar. It was spectacular to notice I'm able to do consecutive c2b's. It's very difficult at my regular gym because the wall is very close and I need more kip than in regular pull-ups. At this pull-up bar located outdoors. There was plenty of space and I used to hang around at this place more in the summer time.

Pull-up bar / Monkey bars