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.
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
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.
Saturday 29.4
Emom x 30 minutes
1st min: 8 front squat @ 60kg
2nd min: 8 handstand push-ups
3rd min: 12 dumbbell snatch @ 25kg
Shoulders were shot but got through this work allrighty
These weren't that heavy as I stop to think about it. Still, these got to me, and especially the next days my lower body was sore as hell. Maybe I haven't done that much pure squatting lately.
Amrap 12min. Result, 6 rounds finished @ 12.50
2 squat clean @ 90kg
8 handstand push-ups
12 pull-ups
Great combo. Can't drop weights at home so these felt a notch heavier than normally as I lowered the bar slowly to the floor. Hspu's and pull-ups were unbroken.
Accessory.
4 sets of:
L-sit hold
I believe the first one was 0:30, second and third were 0:20 and the last one just 0:15 seconds. These really burn triceps, quads, hip flexors and core of course. This is great accessory stuff. Could always do more of these.
Monday 20.3
Oly.
Overhead squat triples (40, 50, 60, 65, 70kg)
Overhead squat singles with a 10sec pause: 5x1 @ 60kg
This was morning workout. Body felt stiff as hell. I took couple of triples but then dropped some weights and played it with good depth in the bottom position for a 10 sec pause.
Amrap 12min. Result, 7 rounds finished @ 12.30
12 ghd sit-ups
12 box jumps
12 wall ball shots
I needed to move my body. This was created on the spot, easy stuff. Don't need to think anything, just move. My pace was good throughout the workout, no need to slow down.
Intervals. Row 4.592m
1:00 work
1:00 rest
2:00 work
2:00 rest
3:00 work
3:00 rest
4:00 work
4:00 rest
3:00 work
3:00 rest
2:00 work
2:00 rest
1:00 work
This was afternoon workout. I found out a half an hour slot to throwdown so I checked what the Concept2 programs include. Found out there was this above mentioned interval training. Great one.
Tuesday 21.3
Overhead complex.
5 sets of:
5 push press + 5 push jerk @ 70kg
Heavy barbell cycling for me. At least for this many reps in touch'n'go style. No breaks in any of the sets. These got heavy.
Accessory.
5 rounds of:
10 handstand push-ups
20 kettlebell swing @ 32kg
Shoulders were crushed on the first piece so this got spicy. Forearms were shot on the swings.
Wednesday 22.3
Strength.
Pause back squat triples, 7 sets @ 110kg
Box squats, 4x5 reps (110, 120, 130, 130kg)
Different styles of squatting. Pause squats always make good to hip flexors as they force hips to get mobile. Smolov squat program (that I've done twice in my life) has been the greatest decision ever to improve mobility in lower body. Box squats are pretty much a new thing for me. Just tried to get used to them.
Thursday 23.3
Thrusters
5 reps per set
Start @ 40kg
Add 5kg per set
Built up to 75kg
Skills.
Bar muscle-ups 5x3 reps
Amrap 15. Result, 8 rounds finished @ 15.27
3 power clean @ 80kg
15 box jumps
15 ghd sit-ups
Saturday 25.3
Complex.
Every 2:00, for 18 minutes (total of 9 sets)
Squat clean + push jerk complex @ 70kg
1st min: 3+1
2nd min: 2+2
3rd min: 1+3
Squats.
5x15 back squat @ 70kg
Sunday 26.3
Helped friends to move. Took all day. Sweating from the very morning
Monday 27.3
Snatch complex.
Snatch + Overhead squat complex
3 rounds of:
1st min: 1+3
2nd min: 2+2
3rd min: 3+1
Barbell @ 60kg
Barbell cycling.
4x8 touch'n'go clean and jerks @ 60kg
Accessory.
3 rounds of:
30 ghd sit-ups
15 pull-ups
Monday evening
4x7 min amraps (A+B+A+B). This was Pauliina's creation. Actually it's taken from Kayla Itzines, the Australian fitness lady.
A)
20 air squat
10 burpee
20 bench dips
30 bike abs
B)
20 toe taps
15 lay down push-ups
24 step-ups
50 mountain climbers
Wednesday 29.3
Clean emom.
Every minute on the minute x 30 minutes
1st min: 1 squat clean @ 80kg
2nd min: 2 squat cleans @ 80kg
3rd min: 3 squat cleans @ 80kg
Then start over, continue for 10 rounds (30 minutes)
Must hold hands on the barbell at all times during each set
Can't drop the bar until the last rep
No touch'n'go allowed
Last minute (30th min) go as many reps as possible. Result, 9 reps
First half of March. I've been training at home plus couple of other sessions at a nearby crossfit affiliate, located just next to my workplace. I've done early morning sessions there, landing at the box at around 7:15. That's very early to me but I've managed that well. It takes some time to drive there so I'm fully awake anyway at that time. In the weekends I usually workout before noon, and the normal weekday sessions take place after work in the afternoon.
Very intense start for the day. No rest, just grind.
Oly.
Power snatch 5x5 @ 50kg
Took these with a dead stop at the floor.
Wod. Time, 12.09
8 rounds of:
10 push press @ 40kg
200m row
This was also very intense. Kept the rowing with good pace, and once finished pulling I moved directly to the barbell, and pumped it up and down for 10 reps.
Was supposed to do this rx'd, i.e. with ring push-ups. However, I only had a short time window here so there was no warm-up, just hop on and start moving. Thats why I went with regular push-ups. This went pretty well. Squats unbroken, and on the push-ups I planned my breaks from the very first round, and got them executed quite efficiently.
Monday 6.3
Oly.
Overhead squat, build up to a heavy single (50, 60, 70, 80kg)
Overhead squat 4x10 reps @ 60kg
Went to the crossfit box I've visited couple of times lately, and went to work on this weakness called overhead squat. It's getting a lot better though. First build up, then build some volume on this element.
Intervals.
4 sets of:
2 rope climbs
2 power cleans @ 80kg
10 burpee box jump overs
Rest as needed between sets
Heavy breathing to say the least. Perfect combination for this type of intervals.
Accessory.
4 sets of:
20 ghd sit-ups
Work:Rest ratio 1:1 (45 seconds)
Some accessory core work in the end. Last sets burned nicely.
Tuesday 7.3
Oly.
Touch'n'go squat clean 5x5 @ 80kg
Haven't done much tng cleans at home but today I focused on those. It's kind of like a negative rep as I bring the barbell down every time. That's because I can't smash the weights all around. Doing 5 reps feels thus like 6-7 reps.
Workout.
4 rounds of:
12 pull-ups
12 kettlebell swings @ 32kg
12 wall ball shots
My core was so smashed due to those ghd sit-ups yesterday that I literally couldn't do pull-ups. Sick but that's true. It hurt so much on my abdominals.
Wednesday 8.3
Oly.
Overhead squat singles, with 10sec pause in the bottom position
40, 50, 50, 60, 60, 60, 60, 60, 60kg
More ohs to improve mobility and overhead strength / stability
Lower body smash.
2 rounds of:
20 back squat @ 40kg + 20 air squat
15 front squat @ 40kg + 20 air squat
10 overhead squat @ 40kg + 20 air squat
My legs were killing me at the end of this shit. Looks easy on paper but it sure wasn't. All squats. Weighted barbell squats were completed unbroken, then right after racking the barbell I continued with bodyweight squats. After each set of air squats I took a breathing moment and shook my legs before continuing. Didn't have a timer running on this one.
Thursday 9.3
Oly.
Clean and jerk singles (60, 70, 80, 85, 90, 95kg)
Had the possibility to drop weights at the Box so I went heavy on the jerks. Heaviest overhead weight I've done in ages.
Pulls.
Clean singles 95, 100, 105, 110kg
Squat clean singles 3x3 @ 100kg
Why not build up to a heavy clean as well. I'm very happy on this weight. I have no problem standing up whatever weights I clean. It's more about do I dare to drop under the barbell when pulling it.
Emom.
Every minute on the minute x 10 minutes
3 squat cleans @ 90kg
Clean all day.
Accessory.
Every minute on the minute x 10 minutes
Odd min, 10 handstand push-ups
Even min, 15 box jumps
Got both done unbroken. Hspu's started to get challenging towards the end.
Friday 10.3
Complex.
6 sets of:
1 push press + 2 push jerk
Barbell @ 80kg
Pretty nice to throw around 80kg barbell like this.
Workout.
5 rounds of:
7 handstand push-ups
14 goblet squat @ 24kg
21 sandbag squats
My back got smashed yesterday so this was not the easiest of workouts I've done in my life. Hspu's were alright but squats started to burn my back tremendously. Had to take this one easily.
Accessory.
50 ring dips
Went 5x10 in the end to strengthen my upper body.
Saturday 11.3
Oly.
Snatch singles, 10 reps @ 60kg
This was some sort of victory for me to pull this "heavy" from ground. I know this weight is ridiculous for most people but snatch has always been a difficult movement for me. Feels like the restrictions in mobility do make this more challenging. It's encouraging though that it's getting better.
Workout. Result, 5rds + 1 clean
Run up and down the street
5 power clean @ 70kg
10 pull-ups
Great workout. This just ripped my right palm on the pull-ups.
Sunday 12.3
Barbell cycling.
Thrusters, 3x10 reps @ 65kg
Nice! Thrusters are the king, every time.
Strength.
Every 2:00, for 12 minutes (6 sets)
Front squat triples @ 110kg
Got these done with good attitude.
Workout.
Row 600-400-200m
Toes-to-bar's 20-15-10 reps
Push jerk 16-12-8 @ 50kg
This was intense stuff. I pushed myself on every station. Jerks were unbroken. Not quite sure how the tb2's were, I might have dropped from the pull-up bar on some occasions.
Monday 13.3
Complex. Result, 85kg
2 power clean
2 front squat
2 jerk
Start at @ 40kg, add 5kg per set, build up to a heavy set
I've done this complex couple of times in my life. Works every time very well. Video shows the last set @ 85kg.
Oly.
Touch'n'go squat clean
5x3 @ 90kg
Last time I did 90kg squat cleans as emom. This time it was touch'n'go style sets. Felt smooth on these every set.
Workout. Result, 8.13
3 rounds of:
5 rope climbs
20 box jumps
Quite a combo. First time putting these pals together. It was good. Heavy breathing. Upper and lower body were both exhausted after this.
Evening workout.
Dumbbell work, curls and presses
Light back squats
Weighted pistol squats with dumbbells
Wife wanted some company so I went training with her outdoors. Some stuff that usually gets neglected somewhat. Weighted pistols were exotic.
Tuesday 14.3
Intervals.
5 sets of:
5 power clean @ 60kg
5 front squat @ 60kg
5 push jerk @ 60kg
10 burpee
Holy lungs. Below you'll see one round. It was about one minute per set. Recovery period was not determined but I'd say it was probably one set per every 4 minutes. Entire body was on fire after these sets. Lungs, legs, shoulders. Efficient.
Strength.
Deadlift (3x60, 110, 130, 150, 170kg, 2x180kg)
Decided to go after these in the spur of the moment. It was to see that the barbell still comes up from the floor quite well. There was a dead stop at the floor between each rep. That was a game changer compared to going touch'n'go. This boosted my confidence further.
Skills.
Handstand push-ups 3x15 reps
Quick sets to get some skills done too. First set might have been 16 reps but anyway.
Wednesday 15.3
Amrap 30 minutes. Result, 5 rounds (finished at 31min)
Run up and down the street with sandbag
Run up and down the street
20 shoulder-to-overhead @ 40kg
There's some incline on the road which makes the first leg of the trip a notch easier but coming back home feels heavier when running upwards. I had a sandbag on my back on the first run, then dropped the bag and went the same route again with just bodyweight. On the first round I did the s2o's as push jerks, then remaining rounds were all push presses.
Thursday 16.3
Workout. Time, 18.28
3 rounds of:
Run around the block (incline run)
20 ring dips
20 toes-to-bar
The weather has been beautiful as the sun is shining, and spring is obviously coming. Had to go running second day in a row. Went a little longer run this time, then quite a good number of reps on these bodyweight movements. I did as big sets on both movements, they were quite identical.
Saturday 18.3
Complex.
Every 2:00, for 12 minutes
1 power clean
2 hang squat clean
2 push jerk
6min @ 75kg, 6min @ 80kg
First 3 sets @ 75kg, the latter 3 sets @ 80kg. No problemo, went smoothly. Clock was running, one set every 2 minutes. Jerks are the most challenging piece on every set.
Skills.
15 rope climbs
I got my rope adjusted on the nearby tree which makes the height of the climb somewhere around 5 meters. That's more than at the Box I've been training occasionally lately. Damn these got to me. I did 3-3-3 in the beginning, then a double, and singles to finish with 15 reps in total. My biceps were pumped after everything was said and done.
Huh, this turned out to be cruel stuff. I'm happy that I was able to move pretty smoothly throughout the workout. Unbroken each movement. Legs were burning a lot towards the end. Breathing was heavy quite soon after starting it.
Saturday 19.2
1. Workout
Amrap 30
10 handstand push-ups
15 goblet squat @ 32kg kettlebell
20 box jump overs (don't touch the box)
25 cal row
I took this with slower pace. Only focus was to do the movements controlled, unbroken and with dedication. Those box jump overs are tough. I have a Rogue bench over which I jump without ever touching the bench. Rowing was somewhere around 1.55/500m pace. Goblet squats burned legs pretty good with that kettlebell
I've been longing for these guys. Took singles with a pause. All the way up to 73kg. That wasn't the max effort but I was satisfied with having this come up nicely. I don't dare to drop the weight so I'm building confidence on this movement so that there's no chance of missing the lift on my way down. Having a more narrow grip has helped a lot on this movement.
2. Oly
Power clean doubles (60, 70, 80, 85, 90kg)
My one rep max power clean is a notch over 100kg so these were rather heavy in the end. Came up good anyway.
3. Workout
7 rounds of
4 power clean @ 80kg
25 sit-ups
15 push press @ 2x15kg dumbbells
This was a good day as I had a chance to put three pieces together in one training session. This is a rarity nowadays with a little kiddo in the house :) Power cleans were definitely the thing in this workout. I can't drop the barbell at any time so I have to lower it carefully. That makes every single rep tougher. There's that negative movement included in each rep.
We were in Tallinn, Estonia for three days on a business trip, and focused on quality time with family in the evenings. No chance of hitting workouts during that stay. Started my days early and there was program for every evening after work. Once we came back I had lots of energy to put on training. Okay, first two parts took the most out of me even though they weren't that brutal. But the 20min amrap was a man-killer. Especially those clean and jerks. Same thing here, I had to lower every rep carefully.
Friday 24.2
1. Every minute on the minute x 10 min
3 push press @ 70kg
Haven't done much overhead lately because my right elbow was inflammated for some time. I have been healing that lately. Today it felt great so I went for push press strength.
2. CF Open 17.1 (kind of). Time, 17.20
10 dumbbell snatch @ 25kg
15 burpee box jump overs
20 dumbbell snatch @ 25kg
15 burpee box jump overs
30 dumbbell snatch @ 25kg
15 burpee box jump overs
40 dumbbell snatch @ 25kg
15 burpee box jump overs
50 dumbbell snatch @ 25kg
15 burpee box jump overs
Couple of things. The rx'd db weight was 50 lbs / 22.5kg. My dumbbells are 15kg and 25kg so naturally I went with the bigger one in this case. Secondly, I don't have an rx'd box so I had to be creative. I do have a Rogue bench which is lower than 60cm, don't know exactly the height. That would be too easy so I jumped over the bench with one jump without touching the bench at all.
For me, this feels heavier and slower than a regular burpee box. There is no chance to get that same smooth rhythm you get with a wooden box. Just bouncing back and forth. Here, the pace stops every time as the jump goes further away from the starting point.
This was a nasty mofo if you ask me. Burpee box jumps were paced from the very beginning, and I didn't stop at any time during those. You could call them unbroken in this sense. Snatches were ub on the round of 10 and 20 reps. On 30's it was 18-12. On 40's it was 18-12-10, and last round was 16-14- 12-8 reps.
Saturday 25.2
1. Overhead squats
Build up to a heavy 5-rep set (40, 50, 60, 65, 68, 70, 72kg)
This felt awesome. Must be one of the heaviest sets I have been able to overhead squat in my life. Narrower grip is the real deal. You'll see a video down there. I'll continue to work on this movement to teach my body.
2. Workout, not for time, 5 sets of:
15 overhead squats @ 40kg
15 pull-ups
Accessory stuff on ohs and pull-ups. Upper body felt this one for sure. Unbroken was the goal, got that. Didn't have a clock running, that was not the point on this one.
Sunday 26.2
1. Power snatch triples (40, 50, 55, 55, 55kg)
Antti came by to train with me. First some snatch technique, and then finished with something that turned out pretty ugly after all. Thought first that this is gonna be a nice Sunday walk but somewhere mid-workout the nature turned. Hspu's I had to cut after 4 rounds. The combination of jerks / hspu's, and squats / lunges combined together was rough.
2. Emom x 28 minutes
1st min: 8 shoulder-to-overhead @ 60kg
2nd min: 8 handstand push-ups
3rd min: 8 front squat @ 60kg
4th min: 24 jumping lunges
Monday 27.2
1. Wod
5 rounds of:
3 rope climb
14 overhead walking lunges @ 2x12kg kettlebells
15 ghd sit-ups
Two sessions. First one in the morning at StadiCrossfit which is located right next to my workplace. When I go there, I usually utilize things that are not possible to do at home. Or something that is easier to do in this place. Rope climb is a given. Don't have a box so that might be in the game too. Heavy barbell work is also common as you can drop the weights to the ground. Can't do that at home. Ghd's are great too.
2. Amrap 15min. Result, 6 rounds
300m row
20 sandbag, groud-to-overhead
In the evening I got a chance to hit another session. It started with zero warm-up, just sat down and started rowing. Sandbag is self-made, for 25kg weight. There are no handles so had to do lots of gripping with fingers only. After the workout I couldn't straighten them for a while. Great wod.
3. Accessory
4x15sec static hold every minute
I have parallettes at home but they have been laying in the storage for quite a long time unused. They were brutal. Much more brutal than how I remembered them. Morning's ghd sit-ups may have had an effect on these. I felt shaky from the very get-go
4. Tabata
Box step-ups
Shoulder press @ 2x7.5kg dumbbells
Bicep curl @ 7.5kg dumbbell
After I finished, Pauliina suggested we'd do some Tabata training together. It's not difficult to get me join a workout. It was created on the fly. Carried out indoors. Box step-ups, presses and bicep curls :) Nice finisher.
Tuesday 28.2
1. Workout, 5 rounds not for time of:
3 back squat @ 130kg
24 core twists, side-to-side @ 32kg kettlebell
Heavier squats and some work with kettlebell. Entire family was working outdoors. I can see our little girl is paying attention to what the parents are doing.
Thursday 2.3
1. Oly
Overhead squat singles (50, 60, 70, 75, 80, 85kg)
I'm very happy on these weights! Worked early morning at StadiCrossfit. That's why I dared to go heavy on these. As I can drop the bar if necessary. Working on this movement has paid off.
2. Emom x 10 minutes
Power clean and push jerk singles @ 85kg
Another barbell movement stuff. Liked it a lot.
3. Amrap 5 min. Result, 5 rounds
2 rope climb
2 clean and jerk @ 70kg
I've combined rope climbs and clean & jerks once before at this place. It was a blast so today it was a bit of a different type of workout. Double on both elements. Really burned the entire body.
4. Workout, 5 rounds not for time of:
10 burpee box jumps
10 goblet squats @ 28kg kettlebell
I just wanted to try those burpee box jumps because of that CF Open 17.1 where you had those mixed with dumbbell snatches. At home I jumped right over the bench. Those felt much tougher than these regular burpee box jumps. Felt smooth on these and found a rhythm to make them touch'n'go and bouncing back and forth.
Friday 3.3
1. Emom x 12 min
Odd min, 8/10 handstand push-ups
Even min, 14 pistol squats
This session took me 50 minutes. That means to say it was fast and intensive. 3x12 minute workouts. Started with 2min warm-up, then threw myself against the wall upside down. That's why I started with 8 reps and added it to 10 reps after two rounds. Remaining 4 rounds were 10 hspu's.
2. Every 90 seconds, for 12 min (8 sets)
1 push jerk + 2 split jerk @ 75kg
Haven't done split jerks in ages. This piece's goal was to get back in the groove with those.
3. Amrap 12 min
50 ft walking lunges @ 2x25kg dumbbells
16 toes-to-bar
8 power clean @ 2x25kg dumbbells
50 ft walking lunges @ 2x25kg dumbbells
16 toes-to-bar
8 power clean @ 2x25kg dumbbells
50 ft walking lunges @ 2x25kg dumbbells
16 pull-ups
8 power clean @ 2x25kg dumbbells
50 ft walking lunges @ 2x25kg dumbbells
16 pull-ups
8 power clean @ 2x25kg dumbbells
This was a modification of the CF Open 17.2 which was released last night. It's not possible to do bar muscle-ups at home as my head would smash the roof. I changed them to regular pull-ups. And my dumbbells are a bit heavier than they should be.
Mid February. Weather is getting warmer and the spring seems to be getting closer. My right elbow got inflammated during this period and I'm still working to get it fixed perfectly. Also had a short period of flu, and had to skip 3 days of training. Despite these, it's been a blast throwing down. Also had a friend of mine - Antti - to join one session during the week, on Thursday 16th.
Tuesday 7.2
I loved it. Been focusing much more on overhead squats and narrowing my grip. The width of the grip has been a huge fix on my ohs. It feels much more comfortable, stable and strong position when adjusting the hands a notch closer to each other. This was a very quick session. Had our little girl to watch during the process.
Oly
Overhead squat 5x5 @ 60kg
Last set was 10 reps
Wednesday 8.2
At this stage my elbow was about done so this was pretty much everything I could do. Went to doctor on Thursday, the following day. Rowing all in pace really gets to my butt cheeks. Efficient session for sure.
Intervals
30sec on, 30sec off, for 10 min
Row, all in pace
Wod
Row 2.000m
Friday 10.2
Strength.
Back squat 7x10 reps @ 100kg
Big volume of squatting never hurt anyone. It was a blast.
Saturday 11.2
Intervals.
5 sets of:
5 back squat @ 120kg
20 pistol squats, alternating
Rest as needed between sets
You probably see that upper body was in a ban as the doc said it's out of question. Had to squat more.
Sunday 12.2
Workout.
5 rounds of:
10 deadlift @ 100kg
20 bench jump overs
More lower body smashing took place because of the same reason. Awesome wod by the way. Then some accessory stuff afterwards. Single leg rdl's and core work.
Accessory
4 rounds of:
10 one-legged romanian deadlift @ 2x25kg dumbbells, left leg
10 one-legged romanian deadlift @ 2x25kg dumbbells, right leg
60 Russian twists
Thursday 16.2
Strength.
Back squat 7x10 @ 110kg
Deadlift 4x8 @ 110, 120, 125, 130kg
I repeated those 10 rep squat sets with a notch heavier weight than a week ago. These hurt my soul a bit. Luckily I had a friend drop by to share the agony. Lots of volume, then some lighter deadlifts to seal the deal.
Friday 17.2
The first piece was very quick, it took me about 10 minutes to finish those 7 sets. I was a happy kid after getting my lungs in a good test after about a week of not doing anything that would bring the intensity high. Went unbroken with each element. Very good workout.
Saturday's breakfast was a longer version of improving fitness. Got hspu's and goblet squats unbroken every round. It was nice to see that hspu's didn't bring any issues. Haven't been doing those lately that much but I guess all the work being done during the past years carry my performance quite alright through these tests.
Goblet squats with a kb burned my legs. Especially as they were smashed already in the morning because of those heavy volume back squats and yesterday's workout. I don't have a box of any kind but I do have a Rogue bench. It's not as high as an rx'd box so there's no point in jumping on top of it and call it a box jump. But jumping right over it without touching the box brings a good challenge. Doing 20 in a row gets heart beat up and legs shaking. Rowing pace was somewhere around 1.5x. I had the screen on calories but looked couple of times at the pace, it was between 1.54 and 1.58.
In the afternoon I went running. In the last minute I decided to put on a weight vest to add the stakes a notch. The weather has been hovering around 0 celsius degrees. Something minus, sometimes couple of degrees on the plus side. So the land is very icy at times. Today it was very slippery which brought its own spice to the run. It took me 35 minutes to run 5.5km.
Decided to start working on that overhead position for snatches / ohs. Longer sets of overhead squats. Later in the week I did singles with long pause in the bottom position. The workout was pure breathing
I'm feeling good over those push press sets. Usually my overhead sets concern more push jerk style work. This time it was pure pressing. Rather heavy sets. The workout was more like a pair wod with Pauliina. She jumped in to do it with me. Great shoulder killer.
4. Pair Wod with Antti
75 hang power clean @ 40kg
75 pistol squats
75 front squat @ 40kg
75 burbees
75 shoulder-to-overhead @ 40kg
75 medball clean @ 9kg wall ball
The other one must row 20cal constantly
This was a great training day. Had some friends visit us for training purposes. First, the ladies got their share of our garage gym. Then it was time the boys to hit it. Lots of squatting took place. I'm very pleased to hit a 140kg single under which I did not get buried. Then long sets @ 120kg took my leg juice.
Finishing with a long metcon with Antti. It took us about 43 minutes in total :) My share was about 2/3 of the reps in each of the movements. This got to me big time. Legs cramped throughout the evening and it was difficult to straighten my legs. They still hurt somewhat. I've been foam rolling my ass off.
Monday 23.1
1. Workout
6 rounds not for time of:
3 power clean @ 80kg
10 handstand push-up
This was an easier session. Not for time. Just go through. Body ached a lot due to Sunday
Tuesday 24.1
1. Push jerk, 4x10 touch'n'go sets @ 70kg
Was in a hurry. Got through 4 sets of long sets of push jerk. Rather heavy sets. Probably haven't done this heavy sets @ 70kg barbell. Felt great!
