Tuesday, July 9, 2013

Tuesday 9.7: OHS, back squat emom, metcon + levers, mobility

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Tuesday . AM: Overhead squat 3-3-2-2-1-1 (max PR 70kg). Back squat, emom 3 reps @ 100kg for 10min. Metcon, overhead walk, pistols, front rac...
Monday, July 8, 2013

Monday 8.7: Clean and jerk, running metcon

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Monday . Clean & jerk singles (max PR 87.5kg). Metcon, 4 rounds of 430m run, 10 hang squat cleans 60kg). Time 12.11. Yes, had a possib...
Sunday, July 7, 2013

Sunday 7.7: Handstand training

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Sunday . Handstand training. This Sunday is the rest day of the week. It's a hot day so we headed to cool off to a lake. The water was...
Saturday, July 6, 2013

Saturday 6.7: Metcon of kettlebell presses and swings, squats

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Saturday . Prasara yoga: elbow lever progressions. Metcon of kettlebell presses, swings and air squats. Time 13.38. We are spending the we...
Friday, July 5, 2013

Friday 5.7: Push press, hspu, pull-ups, dips

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Friday . Push press, emom for 10min, 3 reps. Workout for 20min, odd minutes hspu, even minutes pull-ups. Cashout. Curls and ring dips. Tim...
Thursday, July 4, 2013

Thursday 4.7: Squat singles, hang squat cleans

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Thursday . Back squat singles (max 135kg). Perform 30 hang squat cleans (60-70kg). I had a good feeling about today's workouts. I had ...
Wednesday, July 3, 2013

Wednesday 3.7: Bodyweight action

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Wednesday . Bodyweight action. Took it easy today. Practically no barbells at all today. Just worked on some split jerk with empty barbell...
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Tuesday, July 2, 2013

Tuesday 2.7: Sprints and pair wod

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Tuesday . Sprints 4x400m with 90sec recovery. Pair wod with my bro. As a team, complete the following set of movements: 150 pull-ups, 150 bu...
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Monday, July 1, 2013

Monday 1.7: Complex and a rowing metcon

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Monday . Strength: 10 x (hang squat clean + full squat clean + 2 push press @70kg). Metcon, 2k row. Every 250m perform 5 strict shoulder pre...
Sunday, June 30, 2013

Sunday 30.6: Bench press, rowing and squats + handstand walk

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Sunday . AM: Bench press singles 1-1-1-1-1 (max 100kg, PR). Metcon. 1k row, then 40 bench press (70kg), 1k row. Each time you rack the barbe...
Saturday, June 29, 2013

Saturday 29.6: Rest day

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Saturday . Rest day. Time to step back for one day. Pauliina is having her birthday so we'll stay out of the Box and spend the day in ...
Friday, June 28, 2013

Friday 28.6: Kettlebells & burpees with a vest

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Friday . Complete 100 kettlebell swings with a 32kg kb for time. Every time you drop the bell, perform 12 burpees on the spot. Wear a 9kg we...
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Thursday, June 27, 2013

Thursday 27.6: Snatches, squat/ohs metcon

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Thursday . 10 x (hang squat snatch + full squat snatch). Metcon for time. 20 back squats (100kg), 20 OHS (50kg). Cycling to cool down. Ins...
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Wednesday, June 26, 2013

Wednesday 26.6: Deadlifts, metcon + handstand

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Wednesday . AM: Build up to 12rep deadlift in 15min (max 140kg). Metcon, 4rds of 15box and 10 T2B. Time 4.40. Squat snatch technique. PM: Ha...
Tuesday, June 25, 2013

Tuesday 25.6: Sandy and snatches

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Tuesday . Emom, 3 push press for 10min. Metcon of sandy lunges, kb snatches and waiter's walk. Training day @ Pirkkola outdoor sports ...