Saturday 11.6: Ohs, Cleans, Squats + Rope, Medball

Saturday. AM. Ohs triples, build up to a heavy triple (up to 75kg). Wod, 10rds of: 3 power clean (85kg), 3 back squat (110kg). Time, 12.25. PM. Wod, 5-4-3-2-1 rope climb, 15 medball clean.

Thursday and Friday were full rest days. We had lots of stuff to be taken care of and I simply didn't find time to hit a workout. And that felt kind of good anyway so I let the gainz take control on those recovery days. On Saturday I woke up early to hit the gym for barbell work. Then at noon we traveled to Klaukkala to spend the weekend with Kari and Maija. It was a double training session.

Oly.

• Overhead squat
• Build up to a heavy triple (40, 45, 50, 55, 60, 65, 70, 75kg)

It's been a while since doing overhead squats at real weights. My wrist have not liked this movement and it feels a bit awkward on this movement. It's kind of funny as it doesn't matter on the snatch though. I started at 40kg, then added 5kg after each set. No time domain here, just went on by feeling. It was rather straight forward action anyway with short recoveries.

I'm very happy on these weights. Probably the most I've been able to overhead squat for a triple. This movement is not the best of my lifts by a long mile. I've done 90kg for a single once but it gets really heavy at around these loads.

Metcon. Time, 12.25

• 10 rounds of:
• 3 power clean @ 85kg
• 3 back squat @ 110kg

This was different kind of action with only barbells in sight. Usually there is some bodyweight element included but doing just barbell work is a different kind of nature. The weights were moderately heavy so that I can't just go and rip it all the time. However, it was supposed to be something I can still move nicely. That means it's gonna hurt.

Got the power cleans in singles all the way from the very first set. It was heavy but manageable. Back squats were obviously unbroken. Had to take my time between movements in order to perform well all the time. In the beginning it was about one minute per round for 3-4 minutes, then it started to get a little longer per one round.

Metcon.

• 5 rope climb
• 15 medball clean
• 4 rope climb
• 15 medball clean
• 3 rope climb
• 15 medball clean
• 2 rope climb
• 15 medball climb
• 1 rope climb
• 15 medball clean

In the evening we went to the nearby park with Kari to do a workout in the nature. It's been 3-4 weeks from HC Triplet. During the last event there (15min amrap of rope climbs) I hurt my left shin big time. It got rubbed agains the rope so bad that it went all bloody from two sides of the shin. Afterwards it got inflamed and it took weeks to get the wounds totally healed up.

So yesterday I thought now it's about to test rope climbs again. The result was that the same wounds are now open and active again. Got to medicate those rashes well… Hopefully they recover much sooner this time.

Anyway, this workout was super cool! Holy arm pump. I can manage some rope climbs for sure but getting some volume on this movement gets to my body. Great workout.

Sunday 6.7: Run, Turkish get-ups, Medball cleans + Handstand

Sunday. AM: Metcon, 3 rounds of: 800m run, 10 TGU (12kg kb), 20 medball cleans. PM: Handstand skills.

Sun's out, guns out. Summer is here! Hopefully to stay for a while. It's been a cold summer this far so we're enjoying every bit of it! I definitely love working outdoors, there's something different than crawling in to a windowless cave and move a barbell. I need to get that in my system too, otherwise I feel I'm missing something. I need and want to work all aspects of fitness. General physical preparedness. That's called crossfit.

Metcon.

• 3 rounds of:
• 800m run
• 10 turkish get-ups, 12kg kettlebell (5/5 per side)
• 20 medball squat cleans, 9kg

My lower body has done some work lately and I felt it in my body. On the other hand my triceps still hurt from Thursday's 100 rep S2O workout. It's gotten worse by the day =) But I'm sensing tomorrow they'll be good already. So I was thinking for a while what to do today. Running - a weakness of mine - is never a bad choice. And once we had Pauliina's kettlebell with us, I decided to incorporate that to my workout in the form of turkish get-ups. I don't do it that often and the weight seemed to suit well to me. There was also a new fresh movement: medball cleans.

After brainstorming it for a while it turned out to be a 3-rounder of 800m running, 5 right hand tgu's and then 5 left hand tgu's, finishing it with 20 med ball squat cleans. Looks easy on paper but I'm telling you I was done after this one!

On the running I was able to keep up a steady pace. That's always mind comforting to realize you're not slowing down every round. Running got to my breathing for sure, other than that it felt surprisingly good. This was a run in the near park, not in a track, and the distance is not exact.

Those turkish get-ups are a rarity in my training sessions. Today I figured to give it a shot. I'm very slow on those. Or at least I think I am 'cause I haven't seen anyone else do them. At least not live. Had 12kg kettlebell in one arm, did 5 right hand reps first, then 5 on left hand. They were surprisingly nasty towards the end. It's light weight, I'm having hard time to believe it got to my shoulders =)

Medball cleans were something I haven't tried ever before. Probably because I haven't had a wall ball before. Well, now that problem is solved! Anyway, only 9kg ball but they got to the legs pretty darned well! Last 5 reps were painful in each set.

It was great training outdoors second day in a row. I tried to do various kinds of workouts that are impossible to go for in the gym. And I believe I managed very well! Awesome workouts, all three metcons.

Metcon recap

Skills.

• Handstand
• Headstand

After we came back home I saw the sunny backyard from our balcony and was tempted to take my shirt off and, warm up my shoulders and legs, then hit it outdoors for some handstand and headstand training.

I practiced handstand, handstand walk and headstand. They went pretty good. Started with still handstand training. In my mental training it was supposed to be still pose but it turned out that I had to make a lot of corrective moves. But that's the way it is nowadays. Handstand is a skill that needs to be maintained constantly. This summer I haven't been doing it that much. Took the first steps last spring / summer, before that the skills were practically non-existing. Now it's getting somewhere.

Handstand recap

This summer has been a rainy one and it hasn't been that tempting to go outdoors to practice on a wet ground. In the end I took some headstand just for the fun of it. That's a skill I feel like there's no problems at all, I'm very comfy in that position.