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.
Getting back to the gym after taking couple of days rest due to a light flu. Felt great to move the barbell. Loads were light because I didn't wanna press my lungs that much.
Saturday.
Back squat 6x5 @ 120kg
I was a bit nervous how the squats would play out as my body wasn't in 100% condition. It turned out these were awesome. I was positively surprised of how nicely the barbell went up and down with this weight. Normally that wouldn't be worth that much of a celebration but this time it definitely was!
Monday.
Emom x 12 minutes:
4min: 10 thrusters @ 40kg
4min: 6 thrusters @ 50kg
4min: 3 thrusters @ 60kg
Emom x 10 minutes:
Odd, 12 pull-ups
Even, 10 dips
Time to do some lung work. Figured why not combine a bar with it. Thrusters it was. Good session of weights and bodyweight. The latter part was conducted unbroken on the pull-ups and dips were with the rings for 3 rounds, and the last 2 rounds with bar dips or whatever they are called :)
Used to do tons of these when I played floorball. Great for body coordination and awareness
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!
It was another day as a kid in a candy shop as Toni invited me to train with him at Crossfit Kehä. It's the best crossfit Box I have visited this far. Okay, Crossfit Trykkeri was freaking cool in Copenhagen, Denmark. That's where Annie Thorisdottir seems to throw down every now and then too. Anyway, the point was we hit a great bro-sesh with Toni.
Oly.
Snatch triples @ 40, 45, 50, 55, 60kg
Snatch singles @ 65, f70, f70, 70, 70kg
Emom x 10min: 1 snatch @ 60kg
Couple of snatch balance singles @ 70kg during the process
We had agreed that I'd go for snatch and Toni for overhead squats but that was as far as the plan had went down. I asked him to write me a story to follow. He told me to for for touch'n'go triples and build heavy. Then some singles an see how it feels like.
Don't know why but the snatches felt super good all the way. Hips and shoulders were not tight and there were no restrictions at all. I got all the way up to 60kg for a triple which is definitely the heaviest I have done for a tng set. It gave me a ton of confidence.
From there one I went for singles, 65kg went up nicely. Next stop at 70kg. Didn't have enough courage though, it turned out to be a pathetic snatch pull. Wasn't quite sure what to do as usually it's difficult for me to get a successful lift after a failed one. That's definitely a mental thing. On the other hand we were at Crossfit Kehä and it was not the time to be a wuzzy.
Took another attempt, was able to go under but the barbell stayed in front. It was an important lift as I understood I have what it takes to get it up. Toni said why don't you take that weight as a snatch balance and dominate the weight. That way you would be stronger than the barbell.
I did exactly that, took snatch balance singles for 3 lifts just to make sure who is dominating the bar. Then went back to a regular snatch and took it up either 2 or 3 times, don't remember but the last one was very good. On the first one I had to step front which is not cool. But I ended it with style. Somehow I remember there were 3 successful lifts at this weight.
Toni was doing his overhead squats so I continued taking singles at 60kg. One lift every minute for 10 minutes. Those were the best 60kg snatches I have done in my life at this weight. No doubt, felt super! Could have continued all day. Toni hasn't gone over 80kg on ohs, and today took a triple @ 90kg. Previous personal record was 97.5kg so little by little he realized there was a chance to smash that one. And he certainly did, first 100kg, easy one, and finally 105kg. That was freaking awesome, congratulations buddy! He also jerked 110kg behind the jerk in the end, shared pr lift.
60kg
Metcon. Result, 171 reps (7 rounds + 3 snatch)
12min amrap of:
6 power snatches @ 50kg
8 pull-ups
10 box jumps
This was created little by little, last pieces written today. It turned out to be quite a piece to handle. We pondered between a 5-rounder and 12-minutes. This required more work, the shorter would have been even more intense. Different natures. This one at least sucked in a great way. Heavy breathing from the first round on.
Had I not done snatches prior to this one, maybe the weight could have felt heavier. Now it felt much lighter. There was a long break between my last snatch and the start of this metcon but body was still ready to hit it.
We agreed on the strategy to do snatches in singles to save forearms. I guess we both could have done bigger sets but then forearms would have destroyed earlier and probably there would have been more elbows leaning to knees. That's because those snatches really sky rocketed breathing. I felt like my technique was on point on these snatches.
There was no other choice on the pull-ups and boxes but to go unbroken. No strategy needed. I believe my pacing on this workout worked nicely and I got the best out of me. It felt bad quite early on but I pushed through still. And Toni was breathing down my neck. On the first round you can see from the video he had that classic boy-like eagerness and was almost running between stations =)
Sunday. Metcon, 10min amrap: 10 pull-ups, 30 lunges. Result, 8rds. Emom x 10min: odd min 8 hspu, even min 6 front squat @ 60kg.
Sunday evening action. It has been quite a task to find a good spot to go and hit a training session. They have also been quite short so I'll jump quite soon to work without that much warm-up. That's why the first part was pure bodyweight stuff, and finally some barbell work too.
Metcon. Result, 320 reps
10min amrap of:
10 pull-ups
30 walking lunges
Went unbroken on the pull-ups each round. Lunges were bodyweight only, 15 meters down and 15 meters back the grass matt. It was a good starter. I can tell I've been carrying a little baby around all the time. Didn't realize it before this session but when I jumped on the pull-up bar my forearms felt a bit funny. Like they were a little inflamed or something =)
Even though the little girl weighs like 3+ kilos it's a static hold which brings some burden on the arms. Doesn't matter though, I'd carry this little gal wherever she wants to. Anyway, this workout got to my forearms nicely, and the lunges burned my legs and butt.
Metcon.
Every minute on the minute x 10 minutes
Odd minutes, 6 front squats @ 60kg
Even minutes, 8 handstand push-ups
My body has felt more tired lately. Maybe it's because of not working out properly or the lack of sleep and recovery. I feel it only when I put the timer on and start working. I can still push through the dark waters but I feel it taxing my body a notch more. Went unbroken on both elements.
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.
Week started with bodyweight gymnastics stuff and another metcon consisting of barbell work and rowing. Lots of sweating and breathing.
Metcon.
Every minute on the minute x 15 minutes
1st min: 15 pull-ups
2nd min: 10 handstand push-ups
3rd min: 15 box jumps
These were destined to be unbroken. Pull-ups went very well and didn't have any issues on those. It was surprising that handstand push-ups felt a bit awkward in the beginning. Had couple of no-reps that I had to compensate. Feet came off the wall and I lost my balance. That was not cool. Shoulders took them quite well though. I realized my hand position was a bit off on the first sets. That's why there were some issues. Corrected it and the last sets went nicely. Box jumps kept breathing a notch faster.
Metcon.
10 rounds of:
3 bench press @ 80kg
250m row
Plan was to do heavy power cleans and rowing. Cleans would have probably been at 90kg. However, all three platforms were taken as well as all squat racks. Only one bench station was free so I figured why not. Turned out to be 3 bench at semi-heavy weight and rowing with a faster pace. This was a good wod.
Saturday. Hero workout Bradshaw. Time, 21.06 (PR).
We went to the gym with Pauliina at noon. Ate a good breakfast and went after a hero workout that I've done twice before. It's been ages since doing it before so it was about time to take a gut check.
Had the same feelings as before prior to the workout. Looks a lot easier on paper than in real life. Pull-ups were the only thing I was concerned about. Hspu's were small number, deadlifts were light, and I hoped my shins would feel fine on the du's. I was ready to quite after 3 rounds though =)
Handstand push-ups were the clerkly the easiest piece of these 4 elements. Could have continued them forever. Deadlifts were light theoretically yes. But in real life those started to burn my hamstrings efficiently, and at some point of the workout I needed to take a break before getting on the pull-up bar as those deads hurt so much.
Pull-ups were the toughest of them all by a long mile. Went unbroken on the first 3-4 rounds. From then on I divided them into 8-4 till the end. Those hurt big time. Double unders went well. I foam rolled my shins properly. I've noticed that's the key to success. Without that operation my shins and ankles feel weird, tight and there's some sort of nagging pain in the shins. Today those felt great. Had some misses on couple of sets but majority of them were unbroken. On the last round my shoe laces opened up and the jump rope hit those laces. Couldn't move on like that so I got rid of my other shoe and finished the workout. Must have been an awkward sight, guy jumping rope with only one shoe =)
Strategy in the big picture was to head straight to the wall on the hspu's as they were easy. From there I walked to the barbell, rolled it from the rack to my lifting station and completed the required 6 reps. After deads I needed my break. In the beginning I went straight at the pull-up bar but little by little this transition as well as the completion of pull-ups got longer. After pull-ups I grabbed by jump rope, inhaled and exhaled, then started moving for the double unders. This is how it looked like in my head. It would have been cool to see a video but today there is none available.
Wednesday. Benchmark workout Barbara. Time, 34.36.
This has been in my plans for some time and was thinking about doing it earlier this week too. Got to say the day wasn't ideal as my core was smashed from Monday's ghd's and hip flexors were aching too. However, that's life and you just have to deal with it. Don't bitch about it, just do it.
At first I thought pull-ups and push-ups would be the deal breaker here, and sit-ups and squats would be the easier part. It turned out to be quite the opposite. Those were the easier parts of these 4 elements. First two rounds were unbroken on the pull-ups, then 15-5, fourth round started with 13-4-3 pull-ups and the last one was 10-4-3-3 reps.
On the push-ups I got through mostly something like 10-15 reps on the first try, then 5's before relaxing the tension, until I reached 30 reps. This was the plan which I was able to carry through alright.
Rounds 1-3
But the sit-ups and squats. Damned they got me. And usually any kind of sit-ups are my strong part so this was not cool to witness. My core was still sore from Monday's ghd's so that definitely had an effect. The first round went okay but already on the second one I had to start breaking them up. And lost a ton of seconds / minutes in the long run because of that.
Rounds 4-5
Sit-ups also made my hip flexors tight. It was awkward trying to get up from the floor right after sit-ups =) Squats got tough too. Legs were burning for sure but those hip flexors were the issue. Wasn't able to keep going, felt so nasty in there. This is a good benchmark workout, as they all tend to be. Haven't found a benchmark wod that would be a waste of time. Bad ass workouts all around.
Friday. Emom x 12min: clean (up to 100kg). Metcon, 3x4min amraps, with 2min rest between amraps.
After taking two days recovery there was no chance in this world I would have skipped the gym. It turned out to be a clean session and then a combination of metcons that I got from one pal.
Oly.
Every minute on the minute x 12 minutes
1-3min: 90kg
4-6min: 95kg
7-9min: 98kg
10-12min: 100kg
My plan was to hit a longer session but the traffic was quite horrible and basically cut my training time a little. Went after cleans in the beginning without that much of a warm-up. That was probably the reason why the barbell felt a little heavier than normally. I was looking forward to building heavier but decided to stay around 100kg because I didn't feel that smooth in the movement.
Clean recap
Metcon.
4min amrap of:
6 push-ups
6 pull-ups
Result, 8 rounds + 6 push-ups
2min rest
4min amrap of:
4 handstand push-ups
4 chest-to-bar pull-ups
Result, 7 rounds sharp
2min rest
4min amrap of:
2 strict handstand push-ups
2 bar muscle-ups
Result, 3 rounds + 2 hspu
This was a good twisted idea by Miku. Three different 4min amraps of pushing and pulling. It got tougher considering the movements the further the clock ticked. Yes, the reps decreased simultaneously. First of these metcons was the toughest for lungs. Those were light kinda light movements so I was able to move faster. It was about 50 reps each elements.
Next round the pushing changed to handstand push-ups. Those went well too as it was okay to use kipping motion and thus utilize the entire body to move up and down the wall. I'm glad c2b pull-ups were just 4 reps per round. Got exactly 7 rounds at this second amrap.
The last one was miserable. The fact that strict movements are not in my wheelhouse was witnessed efficiently on this one. First round of this was okay. On the second round I got a no rep (actually two of those), and since then had to singles and rest between reps. Bar muscle-ups felt a lot tougher than what I'm used to but I got them unbroken still.
Breathing was heavy on the first and second metcon, and muscles burned due to keeping this body in constant movement. On the last piece breathing stabilized because I wasn't able to just go further. It was more just about hitting a wall and trying to copy with that. Thanks Miku for this combo!
Sunday. Emom x 20. 1st, 15 pull-ups. 2nd, 15 wb. 3rd, 10 front squats @ 60kg. 4th, rest.
Today was a busy day even though it's Sunday. We had some errands to take care of and then there was ice hockey world championship's final day and teams are fighting for bronze, silver and gold medals. Finland was part of this dog fight but Canada took them out on the gold game. We went to to the gym for a short session with Pauliina.
Workout of the day.
Every minute on the minute x 20 minutes
1st min: 15 pull-ups
2nd min: 15 wall ball shots
3rd min: 10 front squats @ 60kg
4th min: recovery
This was not supposed to be the toughest session of them all. At first I thought about having a recovery day in the form of just jogging for a while but once wife suggested some couples retreat at the box I started gathering my gear up and was ready to pump it up!
These were unbroken sets for sure. There was practically no warm-up prior to this one. No time for that. Just mobilized some joints and then hit it. Pull-ups started to become a factor and legs were on fire, especially on the last 2 rounds. Good one!
Damned, I wrote a post already and then it disappeared mystically. So this time I let the numbers speak by themselves without stories =) Got to say I'm happy on the push presses. Haven't pressed more than 85kg ever so got to take this with a smile on my face.
Saturday. HC Triplet Goes Kehä. Three team events with Toni and Sipa.
Huh what a competition day with the boys!!! The volume ramped up to this year's HC Triplet. To see what HC Triplet is really about you can scroll to the right hand side of the blog and check the links to prior Triplets. This was the fifth time we arranged this with Toni. Last two times my bro has been part of it too. Shortly, the idea is to thrown down for 3 grueling events to torture our bodies and minds. This year's "games" were a success as well. First time we did this inside, location was Toni's crossfit affiliate called Crossfit Kehä. Usually we have been outdoors, mainly in Pirkkola sports park. This was also the first year we had barbells included in the game.
Event 1. Time, 38 minutes
One athlete rows 300m constantly
In the mean while, 2 athletes chew down a chipper of:
50 bar muscle-ups
100 burpee box jumps
50 handstand push-ups
100 pull-ups
50 squat cleans @ 80kg
50 thrusters @ 50kg
All of the three events were supposed to be different style and different stimulus. The first one was classic chipper style workout with one guy rowing at the sidelines all the time. Just row your 300 meters and tag next one in line for rowing. We rotated the rower evenly of course for the entire 38 minutes that this bad boy took us to complete.
This felt like it took an eternity. It was difficult to know exactly how much it would take time but it was no surprise it took energy, a lot of energy to get to the finish. Our plan was to go by feeling. We didn't divide the work load evenly, just agreed to go for a good bunch of reps, then tag the next one to work on his behalf.
Bar mu's kind of fell on my neck to complete mostly. Those felt pretty good today. I reckoned not to take too big bites as it was the first part of the workout. It was 3-5 reps per set all the way. Burpee box jumps were about 5 reps per dude at a time. That seemed to suit well for everybody.
Hspu's felt very good. Those also seemed to be good for Sipa and Toni too. So I only got to do one set for 10 reps and the second one for 5 reps. At this point I thought they would suck more but luckily not.
Pull-ups. Those could have potentially destroyed us but there was good mental strength and someone was hanging on the pull-up bar constantly. Toni ripped his hands right on the bar mu's so these were nasty to go after with a bloody blister in hand. Luckily he found a glove in his bag. It was probably not cool to do pull-ups with just fingers.
God damn that squat clean @ 80kg! Especially the first reps felt heavy. I was able to rack that barbell perfectly every time. It just felt heavy as hell in the bottom position. There was no doubt of standing it up though. But it really smoked legs and hip flexors with every lift. But those got better through time on everybody's behalf. I believe I got most of these done. Ideally it was planned so that we would do quick singles but it change on the fly and went by feeling.
In the beginning thrusters felt like they would definitely be the most disgusting element. Never have I done so light thrusters at 50 kilos! After 80kg barbell that really felt something we smashed rather easily. It was about sets of 5 reps all the way. Finally after 38 minutes it was over. Very good job guys! Great way to start the Triplet, awesome commitment from everybody!
Event 1
Event 2.
PART A. Time 17min
Interval work of kettlebells and shuttle runs
Each athele completes one round of work, tags the next one to work the same work load. Once every athlete has completed the first round, they move on to the next round
5th round: 20 double kettlebell front squats @ 16kg + 10x10m shuttle run
PART B. Result, 74 reps.
Right into part b, as many reps as possible in 8 minutes of:
Clean and jerks @ 70kg
This was nasty. If the first was more of a long, grueling chipper, this was interval work where legs were destined to get murdered in the process. Point was that Sipa started, he completed the 1st round of work, Toni and me rested in the mean while. Once Sipa threw himself over the finish line, I completed the same work load. And after I had done my part, Toni did his. After Toni, Sipa moved on to round 2, and this system continued through all 5 rounds.
The dark place definitely showed up on the shuttle runs. It was shuttle runs on purpose. That's a million times worse than 100m run itself. It really didn't matter which element of these five alternatives was going on. Okay they first swings were heavier, and front squats got our legs big time as well.
Sipa lost his calf in the process on one of the runs. He started limbing because of the cramp. Luckily we had magnesium spray and he was able to continue nicely. We had different weights for different movements. This time we agreed the loads were right were they needed to be.
It took us 17 minutes to complete the kettlebells and runs. Part B initiated right after the work had been completed. This frightened us a little prior to the workout. I thought why the heck did I program this heavy barbell right after intervals.
However, we got this! We won the barbell for sure. We kept the same order on this one. Sipa started, I was second, Toni came third. I felt strong already on the first rep. Took it on the front rack, and bounced it overhead with the same movement, not stopping at any point. Was able to keep this pace throughout the 8 minute time window. I felt like my partners also improved towards the end all the time, and it started to look like a feather in their hands towards the end! We got through 24 rounds + 2 reps. That makes it a total of 74 reps.
Event 2
Event 3.
15min amrap of:
Rope climbs
Grande Finale! We once saw Mikko Salo and Jonne Koski post a workout where they did 30min amrap of rope climbs. That really stuck to my head as we honored their work capacity with my bro. HC Triplet seemed like the perfect place to redeem that promise we made to each other to get after it some day.
The rope was long. A lot longer than I have used to climb in Klaukkala. Well, I have 7.6m rope but the distance to climb is probably 5 meters long. This was probably 7 meter all the way. At first we climbed to 5m (I went to mark it with a tape in the beginning) but at some point I decided to start going all the way to the roof. I still had something in my tank and strength left, and I didn't want that to be the case once HC Triplet Goes Kehä was finished!
It felt super good to climb. And I was very positively surprised how well my body was able to hold on with just short recoveries between climbs. Toni had some issues with his shoulder and had to withdraw at some stage and it was on me and Sipa to finish the 15 minutes. That made the recovery even shorter. Still, we somehow were able to move up and down the rope nicely. I have no idea of the amount of reps we completed. Sipa had an idea of about 20 reps per dude.
These competitions have always been tough as nails for us. Definitely heavy work both physically and mentally. These are written to be tough, and we succeeded in that goal. As we look at this afterwards I got to say some progress has taken place for Sipa, Toni and I. There's no way we could have done this volume in the last Triplet in 2014. Neither did we have the skills back then required in this comp. So it's very uplifting to stop for a while and think how much progress has been made in the past years.
