Don's Crossfit

Thursday, August 10, 2017

June

June. We went to Croatia for a week in the beginning of June. Took that as a rest period and only worked out once. Then back to reality.

Sunday 4.6 (Hotel wod)

Lunges for days. Did lots of them to get a good burn on lower body. Finished the session with 4x15 handstand push-ups. Wife and kiddo were at the gym too. Momma did her thing, and our little girl wandered around the gym to keep herself entertained :) #dadlife

Thursday 8.6

Barbell.

Hang squat clean 3-3-3 (80, 85, 90kg)
Front squat 3-3-3 (100, 105, 110kg)
Push jerk 3-3-3 (70, 75, 80kg)

It was nice to get back home as I was missing my barbells and weights a lot. The purpose of the workout was just to get used to the barbell back again.

Workout. Time, 6.58

4 rounds of:
10 hang power clean @ 50kg
20 push-ups
30 air squats

Getting that breath up with light stuff that you can smash unbroken.

Friday 9.6

Barbell.

Push jerk 5's (70, 75, 80, 80, 80kg)

Good success considering I hadn't done barbell work in a while.

Workout. Time, 17.02

5 rounds of:
9 overhead squats @ 50kg
12 burpees
15 pull-ups

Uuh, what a workout. Ohs is not my favorite nor strong elements. Doing those combined with these two other movements is tough for me.

Saturday 10.6

Hero workout Coe. Time, 13.59 (PR)

10 rounds of:
10 thrusters @ 40kg
10 ring push-ups

I've done Coe once again. That time it was for some reason thrusters and ring dips. I had read the description quickly and thought dips are the thing. Anyway, I got this done pretty well in my opinion. Went unbroken with both ones, and a steady pace from first to tenth round. Very satisfied, or even slightly proud of my performance on this one.

Sunday 11.6

Workout.

4 rounds of:
1.000m row
25 toes-to-bar's

Yes, it hurts in my triceps and shoulders after Coe :) Just got the work one as I felt like I was hit by a truck after yesterday's hero workout.

Wednesday 14.6

Complex.

7 sets of:
3 hang squat clean @ 70kg
3 push jerk @ 70kg

Barbell complex, nothing fancy.

Workout.

5 rounds of:
Run in the park
6 hang power clean @ 70kg
14 (7/7) snatch @ 25kg dumbbell

Run in the park is about 400m long. It was good to have that 70kg bar moving nicely on the hang cleans. That's not the smoothest move with a little heavier weight. Okay, 70kg is not heavy but it's not my strong suit even if I have to move the bar in touch'n'go fashion. Snatches made sure breathing was heavy throughout the wod.

Accessory.

4 sets of:
7 romanian deadlifts @ 110kg (don't touch the floor with barbell)
7 strict press @ 5kg dumbbell, right hand
7 strict press @ 5kg dumbbell, left hand

Posterior chain and shoulder strength.

Friday 16.6

Pulling.

Deadlift singles (160, 170, 175, 180, 185kg)

Great! Haven't pulled anything heavy in ages. Took couple of singles before hitting some squats.

Strength.

Back squat 5x5 @ 120kg

Workout. Time, 15.27

4 rounds of:
Run around the block
15 burpees
Wear a weight vest

It sure makes things interesting when you throw a weight vest on and hit kind of a basic conditioning workout. For some sick reason the burpees felt better on this one compared to running. How twisted is that?

Saturday 17.6

Thrusters

Every minute on the minute x 12 minutes
5 thrusters @ 60kg

Barbell cycling. Liked it!

Workout.

500m row
10 handstand push-ups
10 lunges, back rack @ 60kg

I remember going pretty fast on this one, and heart beat was high all the way. Round times were steady throughout.

Workout.

5 rounds of:
15 ring dips
15 toes-to-bar

Did this later in the day. Just worked through unbroken sets of dips and t2b's without the time stress.

Sunday 18.6

Oly.

Every 0:45, for 15 minutes:
1 power clean @ 85kg

85kg for a power clean is rather heavy for me. As squat clean it would be a different thing. Good to work on this one.

Accessory.

30-25-20-15
Unbroken sets of:
Pull-ups and wall ball shots

Oh man. I'm proud of this. Had no idea how my stamina would hold on with the pull-ups considering the volume of the repetitions. I've done quite a bunch of 15-20 rep sets lately but this was a mystery. I felt super about being able to do this as written. Not for time. Rest as needed in order to finish the sets unbroken. 25 & 20 rep sets on the pull-ups were the worst for grip strength.

Tuesday.

Run 4.5km

Those pull-ups killed me. My arms were out of order for couple of days. Had to take active recovery on Tuesday.

Wednesday 21.6

Active recovery.

Felt alright but my forearms were still banged from last session because of big volume of pull-ups. I was supposed to train normally with Antti who dropped by but I just couldn't. Forearms cramped right away as I took couple of lighter cleans. So I ended up just running, doing air squats and pistol squats. Antti did benchrmark workout Helen for first time ever.

Thursday 22.6

Oly.

5 squat cleans each weight
Barbells 60, 65, 70, 75, 80kg
Hands must hold the barbell for all 5 reps
No touch'n'go
No dropping the bar
No re-grip at the bottom

Still recovering from the pull-up / wall ball session. Now I was able to move anyway. Did some squat cleans to get barbell back in the game.

Friday 23.6

Intervals.

6 sets of:
10 overhead squats @ 60kg
10 burpees
Rest as needed

Great success on the overhead squats! Definitely not an easy walk in the park to do 10 reps @ 60kg without problems. These were intervals. 10+10 reps ohs / burpees, then rest. Total of 6 sets like this.

Amrap 10. Result, 4 rounds + 14 snatch

7 handstand push-ups
14 (7/7) snatch @ 25kg dumbbell
21 sandbag squats

This was written as an amrap of 10 minutes. I finished the 5th round at 11.07 to close out the last round. I remember my lower back notifying me this isn't cool man. It hurt somewhat in there.

Saturday 24.6

Intervals.

Every 4:00, for 20min
400m row + 15 wall ball shots
All in pace

I tried interval style workout to start with this weekend, from Friday to Sunday. On Saturday it was rowing and wall balls. My pace on the Concept2 was about 1:35 which is fast for me. Going straight in to wall balls pretty much murdered my legs after the 5 rounds were completed.

Workout.

4 sets of:
4 bar muscle-ups
5 hang power snatch @ 50kg

Bar muscle-ups have been tingling me as an idea to work on. This time I ripped my hands on the 4th round. Got to keep practicing these.

Strength.

5 sets of:
10 lunges, back rack @ 70kg

With just short recovery in between.

Sunday 25.6

Intervals.

5 sets of:
12 thrusters @ 50kg
12 pull-ups
Rest as needed

Nasty. Somehow the ditant memory of Fran came knocking in my head as I was doing this one. A bit heavier thruster but anyway, it was a good volume of intense work being done.

Workout.

4 rounds of:
30m sled pull, standing
20 (10/10) jerk @ 25kg dumbbells

More grip strength stuff with the sled being in action. Good combo of sled pulling and jerks.

Strength.

Front squat
10 x 2 reps @ 110kg

I was supposed to do some basic conditioning stuff in the evening but realized there's some extra time which of course should be used in crossfit. So I got some front squats in the bank before the actual metcon.

Workout. Time, 30.54

7 rounds of:
500m row
Run in the park

Run in the park is around 400 meters. Tried to keep moving all the time.

Monday 26.6

Workout. For quality

4 rounds of:
25 kettlebell swings @ 32kg
15 ring dips
Just do it, unbroken sets, not for time

Working on ring dips. I have recently added them more in my programming. Also kb swings are great tool to strengthen grip strength and posterior chain.

Gymnastics.

Max effort x 3 attemps of L-sit hold
Result, 0:30, 0:20, 0:20 min
Max effort x 3 attemps of handstand hold
Result, 0:50, 0:50, 0:50 min

Some play time in the end of the evening session. I have small parallettes which I used on the L-sits.

Tuesday 27.6

Complex.

Every 2:00, for 12 minutes (6 sets) of:
1 squat clean
2 hang squat clean
3 front squat
Barbell @ 80kg

Barbell cycling stuff, getting that 80kg bar more comfortable with.

Workout. Time, 18.50

4 rounds of:
20 toes-to-bar
10 front squat @ 60kg
500m row

Had the stations in different parts of the house / yard. T2b's were unbroken on the first round, then 14-6 or 15-5 on every round after that. Squats were unbroken every round.

Wednesday 28.6

Strength.

Bench press, build up to a heavy single
Result, 95kg (40, 60, 70, 80, 85, 90, 95kg)

"Emma". Result, 500 reps (10 rounds)

28min amrap of:
28 push-ups
6 deadlift @ 120kg
16 box over jumps

I had Antti training with me in the evening. Our daughter turned 1 year today which resulted in a workout called "Emma". Considering the amount and volume of push-ups per round, I'm very positively surprised to see that I was able to maintain the pace all the way, and complete 28 reps per round for a total of 10 rounds. This really had its effects on the following days. I took a rest day the next day because of Järvenpään PuistoBlues, city festival in the town I lived for 20 years.

Friday 30.6

Recreational day @ Seikkailupuisto Korkee in Paloheinä, Helsinki. This was a lot of fun. Hanging in the trees doing tricks. Got to experience this with a bunch of work colleagues. My shoulders were shot still in here. Still we managed to get a decent workout with Benjamin, another crossfit dude at our work place. In the summer we hit together couple of times for early morning cf sessions in downtown Helsinki.

Workout.

5 rounds of:
20 box jumps
30 lunges
15 shoulder press with a log

Tuesday, June 20, 2017

HC Triplet Goes Klake (Triplet V)

Saturday 13.5. HC Triplet V. Triplet Goes Klake

Fifth time organising our very own throwdown. This time at Casa de Lamppu, at my house in Klaukkala. We have pretty awesome training possibilities, especially as the spring weather was beautiful and sun was shining. We had arranged me and my friend Toni was one team. Then my brother and his training partner Jake was the other team. We were supposed to compete "against" each other in partner workouts but Jake had a small tweak in his back on the first event so events 2-4 were completed in a 3-man team. Luckily Jake was able to recover himself back to training mood the following week after HC Triplet

Event 1: "Strongman Mindfuck"

In a 2-man team
2 rounds of:
400m run with sandbags
10 squat clean @ 80kg
250m sled drag
10 squat clean @ 80kg
100m sled pull, standing
10 squat clean @ 80kg

Damn that sled drag was nasty! Most challenging part for me for sure. It turned slow at some point. On the other hand squat cleans were the easiest piece for me. So we emphasized so that I worked more with the barbell and Toni felt strong on that sled. It was a good strategy this time.

Event 2: "Can U Breathe MoFo"

In a 3-man team
18 rounds of
8 hang power snatch @ 30kg
8 lateral burpees
8 pull-ups
You go, I go style. One athlete performs one full round

Heavy breathing! All in every round. Then fist bump and next guy is going full throttle. Nasty one.

Event 3: "I Like to Move it Move it"

In a 3-man team
Amrap 7 minutes
Shoulder-to-overhead @ 60kg
Result, 151 reps

We took these bad boys in sets of 5 reps pretty much all the way. Maybe couple of 7's in the beginning and end but mostly 5's, every one of us.

Event 4: "Finish'em"

In a 3-man team
15 rope climbs
75 thrusters @ 50kg
75 pistol squats
75 handstand push-ups
75 kettlebell swings @ 32kg
75 toes-to-bar's
One man rows 250m all the time. Change man after every 250m

That rowing thing was a good one. It forced everybody to move constantly. Loved those thrusters, they moved efficiently on my own behalf. Everything moved quite nicely which was a positive surprise at the end of the training day. There could have been more volume on all movements.

End of May

End of May.

Tuesday 16.5.

CF Open 12.3. Result, 292 reps PR (8 rounds + 8 box)

Amrap 18 minutes
15 box jumps
12 shoulder-to-overhead @ 52.5kg
9 toes-to-bar's

This was a great training day! Hooking up with my brother and we went to Esport Express training center which reminds me of a good crossfit box even though it's not an official affiliate. We hit this classic Crossfit Open workout from 2012 called 12.3.

It was a nerve-racking situation as we had the possibility to only reserve one station of barbell, pull-up bar and a box. We decided that I'd start the wod, and once I'm ready with the first set of box jumps, my brother goes for his first box jumps. If either of us would have been slower, he would have stepped down and give way to the faster one. However, we are pretty much at the same level and we pushed each other on this one nicely. Ended up with the same result on this 18 min pain cave.

I've tried both strategies, going unbroken on the s2o's and breaking it down with small rest periods in between. Until this day I don't know which one is a better solution. If I go for unbroken sets, then the transition times are a notch longer. Anyway, today I did couple of rounds unbroken, then started to do them in two sets. It was a horrible workout, and with the pressure of my bro breathing down my neck didn't help. But we both managed PR's on this one so it definitely was a success!

Oly.

Hang power clean triples
50, 60, 70, 80, 85kg

This session consisted of quite a few pieces. Second portion was strength in the form of hang power cleans. Built up to a heavy triple.

Workout.

5-4-3-2-1 of:
Rope climb
Squat clean @ 80kg

This was a killer workout. Loved it. Rope climb endurance is something that I'd like to see myself getting better at. I managed this workout well, I'm quite proud of this one. Cleans hurt in the mix of things but they were definitely the easier part of this. Took them as singles, then hit it back at the rope. Perfect workout.

Accessory.

3 sets of:
Single-leg romanian deadlift
8 reps both legs @ 25kg dumbbells

Accessory stuff. Some bulgarian squats and single-leg romanian deadlifts to strengthen the posterior chain.

Workout.

Every minute on the minute x 14 minutes
Odd min, 14 ball slam @ 30 lbs ball
Even min, 10 burpees
Last minutes: 20 ball slams + 15 burpees

At this point this brought the breathing to heavy levels, especially the further the workout proceeded. In the last round I added some reps to both elements to seal the deal.

Cashout.

3k row

Easy pace row to flush the legs and body

Wednesday 17.5

Amrap 30. Result, 7 rounds sharp

8 back squat @ 80kg
12 handstand push-ups
Run up and down the street

Interesting workout. Running, back squats and handstand push-ups. Back squats are a rarity in metcons so this was a nice combo to try out. No prob, I could give a chance to this kind of action in the future as well. Good one.

Thursday 18.5

Barbell cycling

4 sets of:
10 power clean @ 60kg
4 sets of:
5 power clean @ 70kg + 5 front squats @ 70kg

This took place at the crossfit box near my workplace. Started it with barbell cycling of power cleans and some squats. Barbell moved well

Workout. Time, 9.12

5 rounds of:
20 ghd sit-ups
10 shoulder-to-overhead @ 50kg

Saturday 20.5

Workout.

5 back squat @ 100kg
15 kettlebell swings @ 32kg
10 handstand push-ups

Decided to give another shot to back squats in a metcon, and once again with good vibes. Good combination of movements. Posterior chain / Hamstrings got heated up.

Sprints.

Sprints around the block (600m)

Was supposed to do couple of these but time was cut short after 2 sprints. Those hurt.

Accessory.

Curls

Got some dumbbells sneaked in at some point of the day for some meathead action.

Sunday 21.5

Amrap 20 minutes. Result, 7 rounds

5 overhead squats @ 60kg
Run up and down the street

This is something I'm proud of. Overhead squats are something I suck at so mastering these 60kg bastards felt very good. My strategy was to run faster than normally to make this workout a misery. At the end I felt a bit awkward as I would have liked the ohs reps to be a little higher. Maybe 7 reps would have nailed it. Mobility got better and better by the round.

Skills.

Handstand skills

We went to see some couples and Jake threw the idea of training handstand skills up in the air. It didn't take much to grab that thought. It was nice to go for it. Haven't done them in ages and it was cool to see I still got it.

Monday 22.5

Oly.

Every 0:30, for 10 minutes (20 reps)
1 squat clean @ 90kg
Every 0:30, for 10 miuntes (20 reps)
1 clean and jerk @ 75kg

Cleans felt good, jerks quite stiff. That's why I stayed moderate with it.

Amrap 20. Result, 5 rounds + 20 wall ball

15 pull-ups
20 wall ball
25 cal row

Classic stuff. Unbroken stuff all the way.

Tuesday 23.5

Meathead day.

Back squat 5x8 @ 110kg
Good morning 5x12 @ 60kg
Single-leg romanian deadlifts @ 2x25kg dumbbells
Seated strict press 5x20 (10/10) reps @ 15kg dumbbells

Sometimes just working on those strength pieces is enough. Body tells me when I need to step away from heavy breathing and work on strength only.

Thursday 25.5

Workout. Morning session

6 unbroken rounds of:
5 thrusters @ 70kg
15 pull-ups

Yeah, this was great with heavier thrusters and good volume of pull-ups. Didn't time this at all. Basically just wanted to get the work done with unbroken sets.

Workout. PM session

Amrap 15 minutes
15 toes-to-bar's
20 shoulder-to-overhead @ 40kg
30 air squats

Uuh, holy hip flexors. They hurt, so did my shoulders and legs. Well, entire body. Big sets.

Friday 26.5

Overhead.

Every minute on the minute x 15 minutes
1-5min: 5 shoulder press @ 50kg
6-10min: 4 push press @ 60kg
11-15min: 3 push jerk @ 70kg

Working on that pressing power and shoulder strength.

Workout. Time, 14.41

5 rounds of:
7 overhead squats @ 50kg
10 burpees
12 goblet squats @ 32kg
20 sit-ups with a wall ball

Round times stayed solid all the way.

Accessory.

4 sets of:
8 romanian deadlifts @ 90kg (bar not touching the ground)
12 dumbbell row @ 25kg, right hand
12 dumbbell row @ 25kg, left hand

Unilateral work.

Saturday 27.5

AM Session.

Front squat 5x5 @ 100kg

Basic stuff.

Workout. Time, 16.29

4 rounds of:
500m row
15 ring dips
20 kettlebell swings @ 32kg

Rolled the concept2 rower to the back yard in the afternoon, and started pulling the strokes. Ring dips were great, and 2-pood bell pushed breathing heavier. Don't remember the dips anymore how they went. Most likely 1-2 rounds unbroken, then smaller sets.

PM Session

Train run.

5k run at Tornimäki hill
Took about 30 minutes

I actually got lost somewhere in the midst of the hill, and had to ask way how to get out of there :) The following days my calves hurt quite a lot

Sunday 28.5

Skills.

5 rounds of:
3 bar muscle-ups
Run up and down the street

Intervals.

Pull-ups and dumbbell snatches @ 25kg
Rest as needed between sets
1st round: 15+20 reps
2nd round: 15+20 reps
3rd round: 20+20 reps
4th round: 20+20 reps

Got the pull-ups done unbroken. And right after pull-ups I walked to the dumbbell, and started rippin'

Monday 29.5

Workout.

Every minute on the minute x 30 minutes
1st min: 5 push jerks @ 70kg
2nd min: 12 (6/6) step-ups @ x15kg dumbbells
3rd min: 25 air squats

Got spicy towards the end.

Tuesday 30.5

Oly.

Hang squat clean triples @ 80, 80, 85, 85, 90, 90kg

Barbell moved well.

Workout. Time, 16.03

5 rounds of:
300m row
7 unbroken hang power cleans @ 70kg
25 push-ups

Cashout.

Row 3k

Wednesday 31.5

Active recovery.

100 pull-ups
50 ring dips

Just do the work. No stress. Pull-ups were mostly 10's. Dips were 5-10 reps per set.

Friday, June 16, 2017

First part of May

First part of May. Training before HC Triplet.

Friday 5.5

Workout.

Every minute on the minute x 30 minutes
1st min: 12 dumbbell snatch @ 25kg
2nd min: 12 toes-to-bar's
3rd min: 15 push-ups

There was a tight time window (surprise :)) so I decided to forget about the warm-up, and go longer emom instead. The work load was tolerable and this was a bit of a lighter workout. I just wanted to move and get some blood flowing. Finland was playing ice hockey in the world championships and I wanted to see that game.

Saturday 6.5

Outdoor work and gardening for 9 hours. We built a pull-up bar with Antti, among running other errands.

Lots of stuff needed to be done outdoors. Antti was a huge help in putting up a new pull-up bar on our yard. Now I can also do muscle-ups as there is no roof on top of the bar. This was huge! And right on time for the upcoming HC Triplet, taking place on Saturday 13.5.

Sunday 7.5

Workout.

Every minute on the minute x 12 minutes
Squat clean singles
1-6min: 90kg
7-12min: 95kg

Sunday was also an outdoor activity day. Lots of things needed to be done at the house. Luckily the in-laws came to babysit our kiddo so we had the possibility to do those things, and hit a good workout session as well.

Workout.

5 rounds of:
Sled drag 200m downhill/uphill
16 dumbbell snatch @ 25kg

That sled is an awful tool. But very good mental equipment too.

Workout.

4 rounds of:
40m sled pull, standing
20m walking lunges @ x25kg dumbbells

And another sled workout. Lots of breathing took place this day.

Monday 8.5

Oly lifting

A) Complex of snatches and overhead squats

1+1, 2+1, 3+1 @ 60kg

B) Couple of singles @ 60kg

Went to a crossfit box in the morning to work on olympic lifts and then conditioning. My snatch game was not right on the money this time so I took just couple of sets on those.

Workout.

4 rounds of:
5 clean and jerk @ 70kg
3 rope climbs
15 ghd sit-ups

This was great. I usually aim to do elements at this cf box that are not so easy to do at home. Dropping a heavier barbell, rope climbs and ghd's are all stuff that need more things to be arranged in order to go after at home.

Intervals.

4 sets of:
10 lunges @ 60kg
10 burpee box jumps

This burned a lot on lungs and legs. Definitely efficient!

Tuesday 9.5

Intervals.

Every 8:00min, for 32min (4 sets)
5 rounds of:
3 hang power snatches @ 40kg
6 burpees
9 air squats
Times: 4.19, 3.55, 3.43, 3.26

This was a hero workout Chief-style version. 3+6+9 reps, different movements though. 5 rounds of those movements in a row. Complete one set of those 5 rounds every 8 minutes. It took about 4min to complete one round which means to say the work:rest ratio was about 1:1. Was able to go faster every round.

Wednesday 10.5

Workout.

With a running clock, for 15 minutes
1st min: amrap of row
2nd min: amrap of thrusters @ 2x15kg dumbbells
3rd min: amrap of push-ups
Result, 15 thrusters and 25 push-ups per minute. Didn't count the rowing meters

I did this with my wife, rotated the stations so that we started on different elements. Those two pressing movements in a row started to make a difference

Thursday 11.5

Barbell.

Squat clean thrusters, triples, completed as singles
2 sets @ 70kg
2 sets @ 75kg
2 sets @ 80kg

Went to Stadi Crossfit for the second time this week. Heavier thrusters for strength.

Workout.

Amrap 15 min:
5 front squat @ 80kg
15 box jumps
15 ghd sit-ups
Result, 6 rounds + 15 box jumps

This was a great workout. Lots of work on legs and hip flexors. Felt great though.

Saturday, May 6, 2017

From mid-April on

Latter part of April. Classic stuff taking place. Now as the spring has made its way to Finland too, we've been super busy with making the yard and house look good from outside as well. There's been a lot of outdoor activities that has caused me not being able to workout as much as normally. I've been enjoying my time as a house owner a lot here in the country side with my family.

Wednesday 12.4

Every minute on the minute, for 12 minutes

7 thrusters @ 50kg

Thursday 13.4

Oly.

Complex of: snatch + 3 snatch balance (couple of sets between 60-65kg)
Snatch singles (between 60-67.5kg)

Went to Toni's crossfit box (Crossfit Kehä), and worked out with him and Miku. It was a blast for sure. Started with some olympic lifting, then finished it with a longer metcon. Good suffering. D-ball was a newcomer in my training. Ball could have been a notch heavier. They also had 70kg ball but that was too bulky for me at this point. It was super cool to knock 50 bar muscle-ups at the end of the workout. We did them mostly in triples.

Team wod. Time, 31.55

As a 3 athlete team:
100 deadlift @ 70kg
70 hang power clean @ 70kg
50 push jerk @ 70kg
80 D-ball ground-to-shoulder @ 40kg ball
100 handstand push-ups
50 bar muscle-ups
One athlete does 15 cal assault bike all the time. Two athletes work the chipper. Change roles after every 15 calories

Friday 14.4

Workout.

5 rounds of:
Run in the park
30m sled pull, standing
10 push jerk @ 60kg

Yard work for 2 hours. Playing around with the new sled. Fun toy!

Saturday 15.4

Yard work for 4-5 hours. Didn't get a chance to throw down

Sunday 16.4

Oly.

Every 2:00, for 10 minutes
Snatch doubles @ 60kg

Workout.

5 rounds of:
5 squat snatch @ 50kg
10 pull-ups
15 wall ball shots

Push & pull.

5 rounds, alternating for 5 rounds between:
5 deadlift @ 130kg and
15 handstand push-ups

Clock was not running at any point. Just worked through them. On the last one I kept breaks between movements / sets. Went unbroken on the hspu's

Lower body.

Lunges, back rack
5 sets of 10 reps @ 70kg

Monday 17.4

0-10 minutes. Result, 6 cleans each minute

Every minute on the minute x 10 min
Odd min, amrap of squat clean @ 90kg
Even min, recover

Hard one! That is 5 sets of 1min amrap of heavy squat cleans. Got 6 reps on the first minute, then just focused on getting that same result on the remaining rounds.

20-32 minutes. Result, 5 rounds + 1 burpee bench over

Amrap 12 minutes
3 squat clean thrusters @ 70kg
12 burpee bench jump overs

Phew, this got to my head. Demons tried to get me stop, but I'm proud of the workout being put here. Those bench jump overs are tough. Can't touch the bench at any time.

40-55 minutes.

6x6 front squat @ 100kg

Accessory.

4x20 reps bench press @ 2x15kg dumbbells

It was an effective session. Took me about an hour to finish through.

Tuesday 18.4

Active recovery in the form of swimming at the hotel pool in Tallinn, Estonia. Went there for couple of days for work related purposes.

Wednesday 19.4

Workout.

5 rounds of:
20 shoulder-to-overhead @ 2x14kg dumbbells
20 burpees

Needed to get blood flowing in the body. Wife joined me in the session

Friday 21.4

Amrap 20 minutes. Result, 8 rounds + 12 s2o. Finished 9rds @ 20.30

12 hang power clean @ 40kg
12 shoulder-to-overhead @ 40kg
12 back squat @ 40kg
Must do each set unbroken

Lots of lighter barbell movements. Big volume.

Saturday 22.4

Clean fiesta. All hang power cleans during this training session. Nothing less, nothing more. At least 160 cleans. Focusing on big sets and barbell cycling, grip strength and breathing rather heavy with the barbell.

Hang power cleans.

3x5 @ 60, 70, 80kg
3x10 @ 70, 70, 70kg

Grip strength.

60kg x 30 reps
50kg x 40 reps
40kg x 50 reps
Complete the sets with as few sets as possible

On the following days this got to my body big time. Had troubles walking for couple of days :)

Tuesday 25.4

Workout. Time, 6.55

5 rounds of:
10 push jerk @ 60kg
10 pull-ups

Quick and spicy. Unbroken sets of both movements. Jerks got heavier round by round.

Thursday 27.4

Emom x 30 minutes

1st min: run
2nd min: shoulder-to-overhead @ 2x16kg dumbbells / air squats
3rd min: burpees

We did this with two friends, Ville and Jukka, as we visited Turku for work related issues. Hotel had a decent gym so we came up with this wod. With a running clock, amrap per minute for that specific movement, then change station after the minute is full. We went with s2o's for first 15 minutes. At that moment our shoulders were shot due to the combination of jerks and burpees. Changed jerks to air squats on the fly. This definitely took our breath away!

Friday 28.4

Emom x 14 minutes

1-7min: 1 clean and jerk @ 90kg
8-14min: 3 clean and jerks @ 80kg

Workout. Time, 12.50

4 rounds of:
15 pull-ups
20 box jumps
25 ghd sit-ups

Went to the gym near my work to throw some barbell around. Decided to take couple of heavy clean and jerks, then kill my hip flexors and core with the metcon.