Sunday 8.3: Gymnastics

Sunday. Gymnastics, handstand, weighted hspu's, muscle-up progressions.

Sunday has lately been the day when I leave barbells and metcons off the program and concentrate in different types of bodyweight control movements. This time it was handstand after a long break. Had that issue with my right wrist for quite a while so that prevented handstand training but now it's all cool. I also brought weight vest with me so I played around a bit with that.

Gymnastics.

• Handstand
• Weighted handstand push-ups
• Strict muscle-up progressions

It was freaking awesome to hit some handstand training today after a long break! Loved every attempt of it. All those attempts were around 20 seconds being inverted. There were moments where I found a zen-like state of mind where I was able to hold still, not move a muscle, and just balance it off by pressing my fingers / palm back and forth. One thing to remember, is to breath. That seems to be something I need to focus on.

Recap

I put a 9kg vest on and had some fun being upside down. Never tried that before. Handstand push-ups, it was a lot tougher naturally but the path up and down felt as natural as regular hspu's. That vest just bailed on me at one point and fell on my face =) I guess it's not made for being inverted. I don't know but it was fun.

Last part of my training session was fooling around with rings. Weighted pull-ups with false grip, then having a resistance band on the rings I tried to do strict muscle-ups, still with the vest on. Finally I took it off and attempted more strict mu's, and then practiced the sole transitions. Naturally needed the band for that.

Saturday 21.9: Pull-ups, dips, du, t2b

Saturday. Skills, C2B pull-ups and ring pull-ups. Strength, weighted pull-ups and dips. Metcon, for completion, 8 rounds of: 30 DU + 10 T2B.

Today I was concentrating in pull-up skills and strength in the same session. This day was more skills oriented, trying to work on the technique and efficiency. On the other hand, I had my weighted vest on and was doing some sets of pull-ups and dips with weights. In the late afternoon we headed to the woods with Pauliina for over one hour to wander around.

Weighted reps.

• Pull-ups, 5x9kg, 5x9kg, 4x14kg, 10x9kg, 11x9kg
• Dips, 5x9kg, 5x9kg, 5x9kg, 5x24kg, 5x29kg, 5x29kg

Just went by feeling with the weights. My vest weighs 9kg. Must be beneficial to go for these two movements with weights. Haven't given much thought on the rep scheme when doing these movements. Bodyweight pull-ups seem to be something you could call a strength for me but having weights hanging from my waist was another thing.

Having my weighted vest on me, it seemed easy to do the pull-ups because I was able to use small kipping movement. Once I had plates hanging from me, it's purely strict pull-ups and there I kind of didn't have the technique right. At least it felt more difficult to get the body moving like I'd want. Better practice on those strict bodyweight movements as well, not always kipping.

Metcon. For completion

• 8 rounds of:
• 30 double unders
• 10 toes-to-bar

Originally I was looking forward to doing 15min amrap of 5 handstand push-ups, 30 double unders and 10 t2b but my neck was a little sore from some clean & jerks earlier this week. So I dropped the hspu's and focused on these 2 movements. I was trying to keep my torso in a more upright position on the doubles and then complete the t2b's as efficiently as possible. In the later rounds of the t2b's I was able to use the swing in a less consuming way.

Couple of hours later we headed to the nearby woods with Pauliina to pick up some berries and play around.

Friday 13.9: Light weight work

Friday. Taking it easy, preparing my body for the upcoming HC Triplet. Better be ready for 3 tough workouts. We're eager and anxious at the same time, stomach full of butterflies! Weather should be awesome, bodies are prepared and our minds with Toni are ready to get it started.

Today's schedule was light work, mostly bodyweight, pull-ups and handstand, some technique for overhead squats and snatches. It was as follows:

Foam rolling
Mobility, then:

3 rounds of:
5 strict ring pull-ups
0:30 handstand hold, then:

Overhead squat
Squat snatch

Mobility with the resistance band and lacrosse ball

Better eat some more and then take a good night sleep to wake up fresh.

Toni's workouts in the morning.

• 20min, every minute on the minute:
• 2 squat snatches.

He went from 20kg to 47.5kg, adding weight little by little.

Thursday 11.4: Back squat, metcon + metcon

Thursday. AM Back squat 3-3-3-3-3-1 (max 132.5kg). Metcon, 4min amrap of ring pull-ups and toes-to-rings. Result 58 reps. PM run and kettlebell action.

Thursday's goal was to do strength and short metcon in the morning, then continue with longer workout in the evening to increase metabolic conditioning. Yesterday's rest day probably was a good thing, my joints felt good in the morning and I was ready to squat. There were rings in play with the metcon. I have two kettlebells that suited perfectly for the evening's workout!

Strength. 3-3-3-3-3-1 (100, 110, 120, 125, 130, 132.5kg). Was it the rest day or proper warm-up that got me going, go figure, but at least it felt good and I was well prepared to squat deep! For the last three squatting days I haven't got the best out of me. Today it felt very much different. On those previous days it has been tough to nail 120kg, I recall the barbell weighing like hell. Today there was no problem carrying that weight. I managed to lift 3x130kg and then a single rep for 132.5kg.

Metcon. Result 58 reps

• 4min amrap
• 1 ring pull-up
• 1 toes-to-rings (T2R)

I would have done this with a pull-up bar but it's located a bit too close to the wall in my opinion. It wouldn't bother me normally but I thought there might be some significant kipping included so I carried it out with Rogue rings, which was probably the better decision. 4 minutes is a short time so it's all about going as fast as possible. I thought it would have been easier, at least it looks easy on paper =) I took 20 reps in a row for starters, then a short break. All of a sudden I realized it's not that light anymore! Doup, it started to become a struggle pretty soon after that and wasn't able to make many pull-ups in a row from then on. My forearms definitely felt the burden after the workout.

Metcon. Time 10.30.

• 2 rounds of
• 150m run
• 20 kb clean & jerk, 20kg
• 150m run
• 20 kb swings, 32kg
• 150m run
• 20 kb snatches, 20kg

Wanted to do double training and decided to go outside with my kettlebells. My warm-up was about 300m farmer's walk with the kettlebells, the other one 20kg and the other one 32kg. It was actually a good preparation for the workout. In addition I jogged and made some hip openers before I heard the 3-2-1-go! I kept a steady pace from beginning to end, in the middle of the workout my time was about 5 minutes. I did all the reps unbroken both rounds so the only thing that slowed me down was the pace I ran.

Felt good about this training session, haven't ben doing serious job with the bells for a long time. I'd like to work with them. The logistics is always a bit of a challenge with them. Got to keep on carrying them with me in a car and working outdoors with 'em.

Toni's workouts. First clean & jerks, then double unders.

• For 12 min, every 2 minutes
• 5 clean & jerk, 60kg
• Cashout. 10 x 20 double unders

Monday 18.11: Pull-ups + handstand

Monday. Pull-ups, ring pull-ups and handstand.

My body really wasn't in the best possible shape in the morning. I felt it in advance and decided yesterday to concentrate in some skills in the morning. It turned into a pull-up workout and handstand skills training. Toni did a new PR for bench press.

Workout. For quality.
10 rounds of
5 wide grip pull-ups
5 ring pull-ups
5 attempts of handstand

I performed my pull-ups with ease. I had no juice to for strength training today but this workout was perfect for me. 100 different type of pull-ups and skills training as well. Doing pull-ups with rings will definitely work for my benefit with muscle-ups in the future. I also wanted to do the regular bar pull-ups with a grip that is way wider than normally.

Toni's workouts. Bench press 3-3-3-3-2-3-2-3-1-F (65, 70, 75, 80, 85, 85, 90, 90, PR 92.5, 95kg)

He had a lot of reps today. 3 rep sets up to 80 as intended. He then took 85kg up twice. After a short rest, three reps popped up. Same happened with 90kg. This encouraged him to go for new personal record and he got it, 92.5kg! Toni still pursued 95kg but it wasn't time for that, yet… Strength training was followed by hero called Annie, 150 double unders and sit-ups in sets of 50-40-30-20-10. Time 10.50

• Annie
• 50-40-30-20-10
• Double unders
• Sit-ups

Toni's Annie, time 10.50

Camera's memory card got full during the wod

Now I'm going to play some floorball!