Monday 1.8: Row intervals, Hang clean, High box

Monday. Row 8x500m, 1:1 work:rest ratio. Wod, 10rds of: 5 hang power clean @ 60kg, 10 high box.

Conditioning. Period. Intervals to start with, then light cleans and high box jumps to seal the deal. I took some double unders in the beginning of the latter workout but my shins didn't like it even though there was some serious foam rolling prior to that. So I changed it after 3 rounds to high box jumps.

Intervals.

• 8 x 500m row
• 1:1 work:rest ratio (Every 3:30)

These are tough. Both physically and mentally. Maybe 3 rounds went okay even though there were some leg pain already at that point. But it got serious at 4-5 rounds. The recovery was enough to get back in action but the sets started to feel nasty at about midway, 250-300 meters down. The last 200m of the last sets were pure agony. My legs hurt and lungs were screaming for air. Nice body melt down =) Felt good!

Workout. Not for time

• 10 rounds of:
• 5 hang power clean @ 60kg
• 10 high box jumps, 70cm

First 3 rounds were 25 double unders instead of the box but the remaining was 10 box jumps at a higher box than what I'm used to. It's quite rare actually when I've completed this high jumps. Just couple of occasions.

The barbell was light and focused on perfecting those reps every time. It was a nice end to the session. That row session practically ate my soul so this was an easier one.

Tuesday 12.5: Row intervals, Burpees

Tuesday. Row 8x500m with 90sec rest. Emom x 8min: 10 burpee.

Today was a busy day. Normal day at work, then straight to watch a theater with Toni and our ladies, and finally Finland is attacking Russia on ice. It's gonna be a good game! I decided to sneak to the old gym by leaving work a bit earlier to find some time to workout. Classic row intervals and some burpees to finish the session.

Intervals.

• Row 8 x 500m
• 90 second rest between sets

This is and has always been a good wod. Intervals - no matter if it's running or rowing - with rest between sets. Running has been 400m sprints and rowing either 400m or 500m. Rest should be within 1-2 minutes.

There was no time for proper warm-up so I practically sat on the rower, put iPod on my ears, clock running, and started pulling after 3-2-1-go. Pace was consistent at 1.40-1.42 throughout each and every set. This got uncomfortable at some point but the start of each set was okay. That means to say the 90 sec recovery was enough to get back in life. The last 200 meters of each interval were tougher than the beginning. No surprise there =)

Bodyweight.

• Every minute on the minute for 8 minutes
• 10 burpee

Wasn't done with training after rowing. There wasn't much time though so I shook my legs and arms, and started moving around in the form of burpees. This was emom work, and I stuck at 10 burpees. Not much, I know, but at this stage it was perfect. I've practiced my shoulders and upper body more in the past days so I felt this in my shoulders for sure. It took only about 20+ seconds for each minute so there was enough time to recover before the next set.