Monday 8.4: Clean & jerk, front squat

Monday. Clean & jerk 5x5 (max 70kg). Front squat 5x5 (max 100kg).

Today was The Day! We have been waiting for this one with eagerness and it surely was no disappointment. The venue we occupied today was something spectacular. Not the home Box, it was one of the Helsinki's weightlifting club's places. The circumstances are perfect for olympic lifts, no doubt about it. This is exactly what we have been looking and it was definitely not the last time we are going to this place to workout. My program stated clean & jerk strength training and some semi-heavy front squats as well. Toni's focus was on snatches and deadlift.

Ruskeasuo weighlifting

Strength. Clean & jerk + front squats.

• Clean & jerk 5x5 (70, 70, 70, 70, 70kg)
• Front squat 5x5 (90, 100, 100, 100, 100kg)

Today's focus was purely on strength training. I loved the atmosphere at the spot and it probably boosted both of ours concentration in the strength movements. It would have been nice to see what would have happened if we tried to hit max loads with single lifts. However, my goal was to do sets of 5 reps and I wanted to keep that 70kg on the barbell as I knew it's getting tougher the closer we get to the end. Doing 5x5 with that weight really put some stress on my forearms as I tried to complete the reps without adjusting my grip between reps. Tough indeed but very satisfied after the training! I took some split jerks to practice that but mostly I did regular jerks.

Resting 5 minutes and continuing to front squats. I mostly did sets with 100kg, didn't want to push to max limits this time. I got these up well. I was kinda expecting to have a metcon after these strength movements but this day didn't include that one. Let's see what tomorrow brings us!

Toni's workouts. Power snatches and deadlift.

• Power snatch 5x40, 5x40, 5x40, 5x40, 3x50, 2x50, 2x50kg
• Deadlift 5x120, 5x120, 5x120, 3x130kg

Toni's technique has improved in snatches, today I realized that. The path of the barbell from ground to overhead looks way better and goes up closer to his body in good vertical line. I would have liked to take a video of his reps but didn't dare to take any at this place since it was the first time we practiced there.

Tony the Pony

Sunday 7.4: Rowing, headstand, handstand

Sunday. 4x750m interval rowing. 50 ab wheel. Headstand and handstand skills training.

I thought about staying home today as I've trained a lot with barbells this week. I'm so glad Pauliina wanted to go there so I accompanied her and concentrated in cardio and skills. This training day was just perfect!

Rowing. Time 16.27. Rounds of 750m row 2.39 + 2.39 + 2.35 + 2.34.

• 4 rounds of
• 750m row
• 2 min rest

This workout was the crown for this week's rowing. On Friday there was about 3.3km row, yesterday 2km and today 3km, altogether I'm very pleased I found enthusiasm in rowing. It's very good way to put your heart racing wildly. In the first two rounds my average was around 1.46/500m and on the last two ones approximately 1.43/500m. I consider that pace rather good for this workout. I was done after the fourth set and called it quits.

Cashout. 50 ab wheel. Wanted to do some abs and decided on ab wheel. I did sets of 20 + 15 + 15 reps. Not for time.

Headstand. I believe the last time I've practiced headstand was in New York last summer =) Since then, it's been mostly handstand training or inverted holds on rings if I've been upside down. This was surprisingly easy! Suppose my body control has improved in the last year so that I was able to keep a steady form. I was able to catch two videos from this training. All together I trained headstand for quite a while, for several sets, maybe 15+ minutes.

Handstand. After headstand I wanted to upgrade to handstand as my confident level was already good on this one. It's been too long since I last practiced so it was about time! I believe this went well too. Here you can take a glimpse on this one. As you see, everything doesn't always go as you'd like to ;) Well, I was satisfied that I was able to maintain that inverted position for a few seconds. I can't hold my hands still as I must try to control and stabilize my body constantly.

Handstand

It doesn't always go as planned =)

Saturday 6.4: Snatch, snatch pull, squat, metcon

Saturday. Snatch 6x5 (max 50kg), snatch pull 5x5 (max 70kg), back squat 5x3 (max 120kg). Metcon of rowing and burpees.

This was day number 3 of Diane Fu's oly lift day. Three strength elements for one day is a lot and it's difficult to get the best out of each of them. I managed to get 2/3 well =) In addition I took a metcon, which only purpose was to get my heart pumping wildly. Toni had a rest day.

Strength. Snatch, snatch pull and back squat.

• Snatch 6x5 (40, 50, 50, 50, 50, 50kg)
• Snatch pull 5x5 (60, 70, 70, 70, 70kg)
• Back squat 5x3 (100, 110, 120, 120, 120kg)

Snatches went well. One month ago 52.5kg was my PR number. Then, in Crossfit Open 13.1 I managed to push through some barriers and create a successful 60kg lift. I believe I've snatched only 2 times after that? The previous one was earlier this week. Then I did triples with 50kg, today managed to go for 5 x 5's with same weights. Extremely happy to the results! See below for one set of snatches.

Snatch, 5x50kg

The second strength element was a new one for me, snatch pull. It is a supportive movement for snatch, similar elements can be utilized for cleans as well. Had no idea what weights would be right suitable for me so I started with 60kg and then upgrading it to 70kg. This seemed like a good idea. I believe I could have pulled a bit heavier load but there was another thing to consider here, as my grip started to get slippery. I thought about trying the last set with 80kg but left it to future.

Snatch pull, 5x70kg

After having taken quite a number of snatch-related sets I moved on to back squats. My lower back was stiff from the very beginning after the snatches and squats didn't feel that good today. 120kg was surprisingly heavy and I didn't troy go beyond that weight. Two out of three went very well, the last strength element was more like a semi result.

Metcon. Time 11.24

• 4 rounds of:
• 500m row
• 15 burpees

My goal was to make my heart scream and I reached this goal just perfectly. I was very happy with the way I was able to carry out this workout. Pace for the rowing was constantly between 1.45-1.50, mostly around 1.48 as I recall. All 60 burpees went unbroken all the way. I was also happy with the transitions. Once I stopped rowing I didn't stay catching my breath, instead I forced my chest down for the first burpee. Once the first burpee was done, there's no reason to stop moving. After burpees I tried to get a grip on the rowing handle as soon as I had the straps on my feet. I'm pleased that I didn't waste that much time and forced myself to keep moving. Good training day so to say!

Friday 5.4: Ring skills, metcon, rowing

Friday. Ring skills, metcon, rowing.

Pony joined at the Box to work out. My body has taken some hit due to lot of barbell work with heavy weights. I wanted to take it lighter so I left the barbells for Toni this time. Instead, I mostly used rings for today's workout as well as bodyweight. Toni copied the training, in addition he did push press before the metcon.

Before the workout I warmed up with the rings, doing inverted holds for few sets as well as handstand holds against wall. Also some sets of ring rows and L-sit holds with the rings. To kick the training on the first thing we have done with Toni for the last maybe 4 times is that we take a double under battle. Alternating with Toni, 5x20 unbroken sets of DU's so that once the other one quits, the other one starts.

Metcon. Mostly rings

• 3 rounds of:
• 1min deficit push-ups
• 1min ring rows
• 1min ring push-ups
• 1min rest

This looks easy but was a killer! Short workout but my upper body was smashed after it was over. Triceps were simply burning. Definitely the most difficult part was the deficit push-ups. We put 2x20kg plates to place our hands on and the idea is to make the chest hit the floor to make it a little tougher movement. First ring rows were easy but after the wall hits you, it's difficult to get back on track right away. Ring push-ups not as painful as the deficit ones.

Rowing. 30 seconds on, 30 seconds off for 20 minutes. Distance rowed: 3.377 meters.

That first metcon didn't make me gasp for air so I strongly wanted another one to give something for my heart as well. I've done this type of rowing for a few times and it gives me the satisfaction every time. I was able to do strong strokes from the very beginning. My pace was constantly under 1.40/500m, at best it was 1.31, probably on average I'd say it was around 1.38-1.39. Happy with this one, even though my ass also goes numb in this workout =)

Toni's workouts. Push press as strength and metcon for dessert.

Push press EMOM. 1 rep each minute with increasing load after every 5 minutes.

• For first 5 minutes, 2x60kg
• For the following 5 minutes, 1x65kg
• For the following 5 minutes, 1x70kg
• For the following 5 minutes, 1x80kg

The point was to add 5kg after every 5 minutes but Toni accidentally jumped 10kg after 70kg directly to 80kg. Well, no wonder, he is known for his skills to count weights on the barbell, right Toni? ;) Maybe that last leap was lethal in this workout as he managed to finish the 5 sets with some failed reps at 80kg but was not able to increase load after that.

Toni's Metcon.

• 3 rounds of:
• 1min deficit push-ups
• 1min ring rows
• 1min ring push-ups
• 1min rest

Thursday 4.4: Singles in clean and jerk, front squat

Thursday. Clean & jerk 1-1-1-1-1 (max 85kg). Front squat 1-1-1-1-1 (max 120kg).

Today was all about doing strength singles. I had planned to do snatches, clean & jerk, front squat and back squat, all according to Diane Fu's training program. My time was a bit short so I had to eliminate snatch and back squat from the equation so I only did CJ and front squat. No metcons today.

Strength.

• Clean & jerk, 70, 75, 80, 85, 87.5kg (clean successful, jerk failed). PR's in clean and c&j!
• Front squat, 100, 110, 120kg, 130f, 130f

Awesome! I had put on my PR shirt and was ready to upgrade some digits on the max loads =) My clean has taken some serious steps forward this year, I believe, and through the latest development - squat cleans - I've been able to add load constantly. I have also added hang cleans to my selection way more than before. All in all, there's been a good number of various reps so this was only a consequence of all those. I'm very satisfied!

I began the clean & jerk sets from 70kg, then adding 5kg until 85kg, which was my precious max for clean and 2.5kg beyong my jerk max (82.5kg). Jerking it up felt good and it actually came up a bit easier than the 80kg, which startled me big time =) At 80 I had to push the last centimeters hard to reach full range. At 85 it came easier, nice one.

I realized going for 90kg would not have been the smartest thing so I went for 87.5kg. I managed to get it at my chest at first try with a deep squat clean. My jerk got half way but wasn't able to get it all the way. Split jerk would help a lot in this movement. I don't think I'm trying max weights at home box as I can't drop the weights but I've already spotted a place where olympic lifts can be done properly so I believe we'll deah there with Toni some day next week. I tried clean & jerk with 87.5kg another time and I got that clean part of it successful for the second time in a row! Jerk was bit of a joke this time but how awesome was it to get that clean twice with a new PR! And just moments ago my jerk also improved to 85kg. Great day!

With front squats I got too greedy. I took 80kg up, then 100, 110, 120kg. All came up solidly, after which I put 125 on the barbell. Thought about it for a few seconds, then decided to change directly to 130kg, my current max. That 120kg was so light. That was a stupid move this time, I believe I should have taken 125kg up once and only then continue forward. There was a slight mental hesitation after having 130kg in front rack position and bouncing back up from the bottom position. I got it up enough to know it's only a matter of mental strength but for some reason I thought I can't lift it so I dropped it. I knew right after it I should have delivered it all the way up. The second try wasn't that good, my stomach was already full of satisfaction I suppose so I didn't get that flow zone on anymore.

It was a good training day. I would have liked to go through all four movements but had not enough time to do them all. Toni is travelling this week as well, hopefully he finds that mental toughness to create space for some insane training.

In the evening we went for a one hour stroll in the forest with Pauliina for active recovery =)

Wednesday 3.4: Deadlift, box / pull-up metcon

Wednesday. Deadlift 6x5 (max 160kg). Couplet of box jumps and pull-ups. Time 6.19.

Wednesday was clearly a good day to deadlift. Normally we train before work between 7.00-9.00 am on weekdays but for the last two days we've been at the box after work. No significant difference between the two times. Entourage included Pauliina and Pony.

Foam rolling after training

Strength. Deadlift 5-5-5-5-5-5 (140, 140, 140, 140, 150, 160kg). Last time I did purely deadlift strength training was 24th March. Compare the weights and workout to that day. I learned my lession and decided on the weights accordingly. I started with 140kg and thought about going all the way with that weight. However, after a few sets I felt I haven't left my everything at the gym so I added 10kg to reach 150kg. It felt very good so I added some more and completed the last set with 160kg. This was way better training that the previous one and weights were more suitable this time. And according to Pony, my form stayed good through the sets. Nice!

Metcon. Time 6.19.

• 7 rounds of:
• 10 box jumps, 61cm
• 10 pull-ups

Some basic movements to make my body go through hard times. 70 box jumps and 70 pull-ups, simple and beautiful. Box jumps unbroken through all 7 sets. Pull-ups went unbroken for maybe 4 rounds after which it was mainly 2 attempts to reach 10 reps. I felt the pain (the good pain!) in my wings in the midst of the workout. I loved that agony because I know it strengthens my upper body and it gets used to high-rep pull-ups through these type of workouts.

After the workout I asked Toni to guess my time of the workout. He tried 6.19. Exactly my time, how is that possible? =) I suppose we pretty much know what we are capable of nowadays.

Toni's workouts.

• Deadlift 5-5-5-5-5-3 (120, 125, 120, 120, 130, 140kg).
• Metcon. 21-15-9, push press 40kg / burpees. Time 6.40

He took deadlifts for starters and renewed a workout he did last year, consisting of push presses and burpees. Toni had some issues with grip in the beginning but he managed to get a strong hold after taping his hands and was therefore able to add some weights as well. Compare his result with the previous metcon he did back in August. And take a look at the double under training while you're in there =)

Tuesday 2.4: Jerk, Snatch, OHS, metcon

Tuesday. Push jerk 5x3 (70kg), snatch 5x3 (50kg), overhead squat 5x5 (50kg). Metcon 6 min emom of double unders and 25kg dumbbell snatches.

I got inspired by oly lift / crossfit coach Diane Fu's article concerning olympic lifts and felt obsessive in trying it out. Let's see how my body feels after doing some training with her training ideology. Today it felt very good! Jerks, snatches and overhead squats, finishing with EMOM type training.

Jerk, 70kg

Strength. Jerk, snatch and ohs.

• Push jerk 5x3 (70kg each set)
• Snatch 5x3 (50kg each set)
• Overhead squat 5x5 (50kg each set)

I had decided on the weights beforehand and was able to do them as written on paper. 70kg jerks weren't that bad, I'm very satisfied they were that "light". My technique in jerks has taken some giant leaps and nowadays they look like jerks, not presses. Next step would be to take split jerks into my training regularly with heavy weights but that requires another box where weights are allowed to be dropped. It brings confidence when you know that's ok to drop it if you can't hold it anymore.

I'm more proud of my snatches. In crossfit open 13.1 I was able to PR my snatch to 60kg but before that I had taken 50kg up once and 52.5kg once. There has happened some good things as I was able to do 5 sets of 3 reps unbroken. It felt awesome! I continued to the last strength element today which was overhead squats.

I took the barbell from ground, snatched it up, adjusted my stance and form, then started descending. Managed to do 5x5 with 50kg, nice! I believe each rep I overhead squat, improves my mobility as I feel the tension in my back muscles.

Metcon. Dumbbell snatches and double unders.

• Every minute on the minute for 6 minutes
• 20 double unders, then
• As many reps as possible in the remaining minute of dumbbell snatches, 25kg, alternating hands.

Some snatches in the end, spiced with double unders to make breathing go heavier. Thinking it afterwards, I should have gone for 10 minutes but this was tough anyway. I used 25kg dumbbell to make it heavier on the snatches. This was a good training day and I'm feeling good now to start training hard!

Clean, 87.5kg, Toni

Toni's workouts. Clean and back squat strength.

• Clean, EMOM
• 60kg for 5min
• 65kg for 5min
• 70kg for 5min
• 75kg for 5min
• 80kg for 5min
• 85kg for 5min
• Failed attempts on 90kg so he tried 87.5kg and successfully got it up, new PR! Then,

Back squats 3-3-3-3-1 (95, 100, 105, 110, 115kg). He really made those 80kg and also 85kg cleans look effortless.

Monday 1.4: Front squat, metcon

Monday. Front squat 5x3 (max 115kg). 1/2 DT.

Feeling better and better every day. Still not fully recovered so taking it a bit easier. Agenda included front squats (not aiming to reach max loads), then a metcon that's about half DT, which is one of the benchmark hero workouts in crossfit.

Strength. Front squat 5x3 (100, 100, 110, 110, 115kg). I felt very good with these weights and it boosted my front squat confidence. The depth of my squat was good and I was able to keep elbows high and thus nice form.

Metcon. 1/2 DT. Originally this wod is 5rds with 70kg.

• 3 rounds of
• 12 deadlift
• 9 hang power clean
• 6 push jerk
• 60kg on the bar

Didn't want to go as fast as possible but still keeping a steady pace and having semi-heavy breathing constantly. Deadlifts with 60kg naturally ain't bad, then continuing to hang power cleans is difficult to do unbroken so I broke it to 5 reps, then 3 and after the last (9th) rep I completed all 6 jerks unbroken. This was the strategy each round and I managed to follow it all the way.

Cashout.

• 3 rds of:
• 10 Toes-to-bar
• 10 Ab wheels
• 10 (5/5) Pistols

Something cool in the end, abs and pistols. Haven't done pistols in a while. They're awesome!

Sunday 31.3: Running

Sunday. Running for 30+ minutes with a weighted vest (9kg). Tomorrow I must get back to my Box, looking forward to it!

Saturday 30.3: Back squats, hang squat cleans

Saturday. Back squats 3-3-3-3-3-1-1-1 (max 132.5kg). 30 hang squat cleans, time 2.58.

I wanted to do 5x3 back squats but once I was finished I still had something in reserve so I took some random squat singles. After a short rest my program said I should do first metcon in a few days. I'm feeling rather good today so I was able to make breathing go little heavier. The answer for this was hang squat cleans, 30 of them for time. Managed to do 2 sets of 10 reps after which my forearms were on fire and had to break the sets smaller. I'll put the video in Youtube, hopefully tomorrow. I finished the training with C2B's abd dips.

Strength. Back squats 5x3 (120kg), 1-1-1 (125, 130, 132.5kg)

Metcon. Time 2.58.
30 hang squat cleans, 60kg

Cashout.
4 rounds of:
5 chest-to-bar
5 dips

Friday 29.3: Shoulder / Push press

Friday. Shoulder press 5-5-5-5-5-2 (max 60kg), push press 5-5-5-4-3 (70kg).

Today my focus was on semi-heavy shoulder strength. After couple of days cold I got a chance to train but decided to take it easy. Definitely no metcons yet so my agenda was to do shoulder presses mainly with 50-55kg and then push presses with 70kg.

Strength. Shoulder press and push press

• Shoulder press 5-5-5-5-5-2 (50, 50, 50, 55, 55, 60kg).
• Push press 5-5-5-4-3 (all sets 70kg)

Shoulder press, 5x55kg

Toni's workouts. Toni concentrated in deadlift, doing probably 6 sets of 3-4 reps @110-120kg.

He had some shoulder ache so had to stay light with the weights. In addition he did a metcon. Time 8.05.

• 15 front squats, 60kg
• 50 du
• 12 front squats, 60kg
• 50 du
• 9 front squats, 60kg
• 50 du

I don't have access to my mac and therefore internet via computer so I can't add videos. Have to do post through my phone. Hopefully I can get this new apartment's connection fixed soon.

Toni's metcon

Thursday 28.3: Rest day

Thursday. Rest day

Still moving process going on so rest came in at a perfect moment. Have been shopping around town for furniture all day long

Wednesday 27.3: Game Day

Wednesday. Game Day.

Feeling a bit coldish but had a game so had to put all in and see what happens. That was the last game of the season so now I can totally concentrate in crossfit. The last two days have been hectic because of this moving operation

Tuesday 26.3: Back squats

Tuesday. Back squats (max 125kg). Interval cycling, 30sec on, 30sec off for 10min.

Strength. 100 (3), 110 (3), 120 (3), 125 (2), 125 (1), 100 (5), 100 (5) kg. Felt very stiff in the morning and couldn't take the best out of my engine. We are moving today and tomorrow with Pauliina to a brand new home so it's been very busy day :)

Monday 25.3: Barbell complex

Monday. Barbell complex: power clean, hang squat clean, front squat, 2xsplit jerk with increasing load.

Different type of approach for today's workout: barbell complex. Now I believe my upper body has had it and needs some activation in the evening at floorball training. After playing with the bar I did double unders, sit-ups and dips to finish the training. Toni is traveling this week as well so I was at the gym together with Pauliina.

Split jerk

Complex.

• Power clean
• (Hang) squat clean
• Front squat
• Split jerk x 2, both legs
• Start from 40kg, increase load with 5kg till failure. Then start all over again.

A barbell complex is when you will do all the reps of one exercise before moving onto the next exercise and yo don't put the bar down until all the reps are complete. That counts as one set. You'll take a brief rest and repeat for the recommended number of sets.

Haven't done many complexes in my life time so I wanted to give it a shot. I enjoy the difficulty of holding on to the bar without letting it drop before completing the whole set of movements. I simply love the feeling of completing a long set of hang cleans and your forearms start to get numb.

I began my workout at 40kg, which is little less than 50% of my max in clean & jerk. I climbed up 5kg after each set. In the beginning I just changed the weights and did another set. After semi-heavy weights I took longer breaks. It would have been smart to set a timeframe in which the set must be completed. Let's say every minute you have to complete one set. The downside would have been that all the rest time would have been used for changing plates.

Example of one set, 50kg

For the first round I finished 75kg as planned but on the 80kg I managed to do only 1 split jerk. I had to modify the hang squat clean a bit on 75 and 80kg. I did those squat cleans from the ground to finish the sets. After ending in a failure after 80kg I cleaned 85kg just to remind my body where my current max is at the moment. I'm satisfied I have been able to clean that 85 for several times now. Maybe soon I'll add the stakes and put new records on the table.

On the second round I finished the first sets from 40kg to 60kg quite rapidly without resting in between sets, just changing the weights and heading off. At this point my elbows and forearms had had enough and it started to feel heavy. I finished the set of 70kg perfectly and then called it quits. I enjoyed this workout 100% and will do more complexes in the future as well. They are simply bad ass =) The number of reps was great. On the first round I finished 9 sets of 5 reps and on the second round I completed 7 sets of 5 reps.

Results

• First set: 40, 45, 50, 55, 60, 65, 70, 75, 80kg (only 1 jerk)
• Second set: 40, 45, 50, 55, 60, 65, 70kg

Cash out. For quality and minimum rest.

• 8 x 25 unbroken double unders, then
• 4 rounds of:
• 20 sit-ups
• 10 dips

I made 7 x 25 DU's unbroken and on the eight set only the last 2 reps were left when my shoulders decided to stop moving the jump rope, doup! Well, I had to redo the last set to make it 8 unbroken attempts. Those sit-ups were made on a huge gym ball as I tried to get the feeling of some sort of GHD sit-ups.