Saturday. AM: Amrap 20 of row, devils press and burpees. PM. Squats, pistols and 1-legged step-ups.
I had a chance to hit a double session. My oldest daughter joined me in the first session, and then the latter one was in the evening going solo.
Amrap 20. Result 5 rounds
500m row
7 devils press @ 2x15kg dumbbells
10 burpees
This was a pure conditioning workout. Had a steady pace all the way. It was pretty much aroun d4 minutes per rounds. Basically it took 2 minutes on the concept2 rower and another 2 minutes on the burpees and devils presses.
Evening session's main goal was to smash some lower body. First some back squat progression I have done couple of times. This time between 106kg and 126kg. After squats it was time to do more unilateral work in the form of pistols alternatin after each rep. Purpose was to do those 50 reps unbroken. It hurt but I got them. A little shaky in the end. After those, straight into one-legged box step-ups. Ten reps per leg, then change on the fly. I went through those 100 also unbroken that way.
Friday. Wod, 5 rounds of back squats and bar muscleups
Classic 30 minute time slot to hit a workout during lunch break. It's always a bit hurry but I warmee up fast and was able to do this one anyway.
Wod.
5 rounds of:
2 back squats @ 130kg
5 bar muscleups
Back squats were supposed to be heavy
I'm very pleased these came up nicely Every round. Haven't squatted that heavy during korona. Double squats to work on lower body.
Usually when I do bar muscleups, I go without gloves but wear grips on my hands to prevent from rips. Had no idea how those bar mu's would feel like because I haven't trained on a pullup bar bare hands since last fall. That's why I was a bit nervous how it would feel like and how much I could complete. Very positive signal that I was able to go for 5's all the way. And all without any tears on my palms.
I felt an overwhelmingly tempting feeling to hit some push presses for strength. It has been more metcons and occasuonal squat sessions lately. This was a great variation in that equation.
I haven't done these in a while. To be honest I have no idea when was the last time. Felt good to do these. There have occasuonal been some mobility issues on my shoulders so this was a victory to not have any stiffness that would have prevented me from doing these.
Sent by feeling. Hit the first 60kg set for 10 reps. Then decided to continue that for a while. And finished it with 5x5 rep scheme with a notch heavier barbell. All good!
Monday. Wod, 5 rounds of deadlifts (climbing) and box jumps.
Usually it's difficult for me to complete deadlifts, box jumps and handstand push-ups at home. Not because I wouldn't like to but because I train in those time slots when our twins are sleeping their naps. And these three movements tend to keep more noise than regular training. Today my training session occurred when everybody were awake so it was time to hit these elements.
Classic combination of movements. It works every time. It's been ages since doing deadlifts because of those reasons I just wrote. This used to be some sort of strength of mine. It has always suited well for me. I got through all these rounds unbroken. I figured after 120kg that maybe next round could still go without letting the barbell drop. But finishing each of those five sets unbroken was well beyond my expectations.
This left me satisfied big time. It's nice to see after all these years that the barbell and man are still moving quite nicely. Even though the training volume has come down quite a bit. It used to be 6.5 times on average per week and 2-3 pieces per training session.
My body ached the minute I woke up. Pretty much everywhere hurt. Probably 131 pistols had its effect. I also understand that my shoulders were sore because of those ring dips. Somehow also my upper back is feeling sensitive like I had done cleans or something alike.
Front squats
5x5 @ 100kg
My training has been much more based on day-to-day feelings rather than systematic strength training. And I'm totally okay with that nowadays. With three little kids there ia always present the element of surprise looming around the corner. That's why I haven't planned my workout session way ahead because I hate to withdraw any training plans that have already been made.
So let's see if I continue to progress these front squats to heavier weights. I have done some progression on back squats, and hopefully keep on building up on those
During this corona era I pushed through 30 days with only one rest day. Then had two full recovery days on Wed and Thu. Friday was a busy day but I got a chance to sneak in a short metcon. And on Saturday there was a little more time for a workout
It turned out the combination of the two is more challenging on the core than I imagined beforehand. I went ub on t2b for 3 rounds, Then hit it in two parts. It really hurt
Saturday 18.4
La 18.4
Amrap 20
20 pistol squats
10 ring dips
15 deadlift @ 2x25kg db
30 double unders
Result, 6 rounds + 11 pistols
My palms werea bit sore so I figured skipping barbell work for today. I had some cleans on my mind entering this weekend. I am glad those pistols are Rolling quite nicely. I was able to hit the in unbroken style. Pacing my way through them. Ring dips were unbroken as well. Deadlifts added up the fatigue but those were not the toughest on this one. Du's have been non-existing in the past months so somehow it felt like the fatigue hit much harder and faster on those compared to normal workout. I mean when I used to do those more frequently.
All in all, a good workout and made me push on those pistol squats. Pace was rather conservative butnsteady throughout the wod. This really bit me through 😊
Around Easter time much hasn't changed regarding training volume. I have hit it every day lately. Simple one-piece training session. The past week has looked like this.
Monday 6th April
2 rounds of:
800m run
20 pullups
800m run
20 t2b
Time, 19.30
Very steady pace from beginning to the ens. Sent unbroken on pullups, and cut the t2b's in 15-5 on first round and maybe in three sets on the latter one.
Not a timed version. Just wanted to hit some overhead work on the field and play with my daughter between sets
Wednesday 8th April
Wod, for 8 rounds of:
24 double unders
12 burpees
Time, 11.30
Classic version of one Mainsite workout from years ago. Plus I haven't done any double unders on months so this was a little nerve racking but I completed them unbroken
Thanks for this brain damaged idea. Well okay, it wasn't as bad as I thought. Went pullups ub on the first round. Then something like 20+5+5, and 15 plus something ontä the next ones. Pretty good pace anyway. Pistols were surprisingly smooth. And I didn't have any Time for warmup before this
Clock was not running but the main idea was to pace myself on the rowing. It was somewhere around 1:55-1:58 on the concept2, and then hit the wall ball unbroken each round.
Great to have heavier cleans for a while. Went quite smoothly on those for the entire 10 sets of triples. I took one single 100kg clean before these. The latter piece really bit my legs
The world has change quite a bit in the past weeks / months as we know it. Not much I can do about it but to stay home with the family, and let the virus fade away. It's been somewhat a hazzle to work at home with 3 little kids. Luckily my wife is still at home with the twins and doesn't have to work from home too.
The positive side is to get a chance to spend enormous amounts of time with family. To be able to go for a bike ride during lunch break with 3.5 year old, go for a stroll with the twins or the entire gang and head for a plauground. They are all possobilities I have trouble finding so much time on workdays because we have such a disciplined daily routine. Now I'm ebracing these moments.
Plus I have found a rhythm where I can train pretty much every single day. There has been one rest day after staying home instead of office. Good solid couplets / triplets, some emoms and squat session. I am very happy that my home garage gym is well equipped and there's basically nothing I couldn't do here
This must be a personal record for me since I've had kids. We have completed some sort of progression in the past weeks which has built on confidence under bigger weights. And strength of course. I remember having lifted 140kg singles twice in the past years but definitely not a double. Let's see how we continue to build lower body strength
Latter part of September. It hasn't been the easiest of times. I've been super tired with this little kiddo of ours. My training hours have been around 20.30 - 22.30 and night sleep has been short so it's pretty natural. I've taken much more rest and recovery days than normally. I'm okay with that anyway. gotta listen to the body.
Sunday 17.9
Workout.
Every minute on the minute x 20 minutes
Odd min, 3 bar muscle-ups
Even min, 3 push jerk @ 70kg
Very good combination of movements. Positively surprised this wasn't a huge physical battle to get these completed.
Workout. Result, 8 rounds
Amrap 15 minutes
300m row
8 push jerk @ 60kg
Heavy breathing
Tuesday 19.9
Pulls.
Deadlift 5x5
Weights: 160, 165, 165, 165, 165kg
Pulls are feeling great currently. I've been deadlifting once a week lately.
Workout.
Every minute on the minute x 15 minutes
1st min: 18-22 push-ups on parallettes
2nd min: 20-25 sandbag squats
3rd min: 14 one-hand overhead squats with a dumbbell
Wednesday 20.9
Oly.
Hang power clean 5x5 @ 80kg
Workout.
5 rounds of:
300m row
12 ring dips
Dips were tough from the beginning. Felt tight in the upper body.
Friday 22.9
Workout.
12-3-4-5-6-7-8-9-10 jump squats
10-20-30-40-50-60-70-80-90-100 skipping
Wife came up with this one from somewhere. She'd seen it been done fast.
Workout. Result, 9 rounds + 10 reps
Amrap 10min
5 snatch @ 25kg dumbbell, right hand
5 push jerk @ 25kg dumbbell, right hand
5 snatch @ 25kg dumbbell, left hand
5 push jerk @ 25kg dumbbell, left hand
This was a modification of Jason Khalipa's emom workout. Same movements, completed in emom style. I changed it to an amrap. Felt awful on this one, in a very good way, if that makes any sense.
Saturday 23.9
Gymnastics.
5 rounds of:
15 pull-ups
10 handstand push-ups
For completion.
Workout.
5 rounds of:
Run up and down the street
10 hang power clean @ 50kg
10 push jerk @ 50kg
Went unbroken on all barbell movements. That means to say 20 reps in one set.
Sunday 24.9
AM
Strength.
Bench press triples @ 80, 82, 83, 84, 85kg
Benching after a longer break. Kept that in the metcon too.
More heavy pulls from the ground. Clean grip. Dead stop at the floor after every repetition.
Gymnastics.
Every minute on the minute x 12 minutes
1-4min: 8 handstand push-ups
5-8min: 7 handstand push-ups
9-12min: 6 handstand push-ups
Great way to get volume on this gymnastics movement
Tuesday 26.9
Overhead.
Push press 5x3 @ 70kg
Light weight but shoulders felt tight.
Workout. Result, 26-18-16-24 wall balls
Partner workout, 4 rounds of:
Run / Row
25 pull-ups
Wall ball amrap
I did this with Antti. The idea was that the other one was running up and down the street all the time. Both made that journey 4 times during the workout. Once Antti was running I did 25 pull-ups, and the rest of time it was amrap of wall balls. The result was the number of web's per set.
Thursday 28.9
Active recovery.
Hang power cleans
Push-ups on parallettes
Saturday 30.9
AM
Workout. Result, 6 rounds + 5 snatch
Amrap 5 minutes
10 dumbbell snatch @ 25kg
5 handstand push-ups
Intense workout!
Rest 5min
Workout. Result, 8 rounds + 1 burpee
Amrap 15 minutes
250m row
10 burpees
Another intense piece for this day.
PM
Oly.
Every minute on the minute x 15 minutes
1-5min: 80kg hang squat clean
6-10min: 85kg hang squat clean
11-15min: 90kg hang squat clean
I tweaked my knee in kitchen one day, and I've had to be careful with squatting ever since. It was great to do some below parallel stuff!
This was completed with a moderate heart beat. Definitely didn't run the fastest I could. But it turned miserable anyway due to the big sets of pull-ups and wall balls. Took the first set of pull-ups unbroken, then it was 20-5 for the following three rounds. Last set was 21-4 reps. I'm very happy on the performance on pull-ups. It was a total of 125 reps anyway.
Wall balls followed pretty much the same logic. Went unbroken on first and last set, and 18-7 in the rounds between. After the first round of work I realized it's gonna be a gross wod. That feeling got stronger on after the second round. From there on it was a mental battle.
Accessory.
Core work
Wife wrote us some stuff to work on. Good work.
Sunday 3.9
Barbell cycling. Result, 16 reps
Complete as many unbroken complexes of the following sequence in 12 minutes:
1 squat clean @ 70kg
2 front squat @ 70kg
3 push jerk @ 70kg
Oh man! The point was that these need to be unbroken, otherwise it's a no rep. So I just started chipping away the reps. For the first half of the workout I was able to do one set every 40 seconds. Tried to maintain that same pace from the beginning. That's because gassing out in the first reps would have had catastrophical results. From mid-wod on it turned to 50sec sets.
Emom x 15 minutes.
1st min: push-ups
2nd min: v-ups
3rd min: dumbbell jerks @ 25 reps
Wife's idea. I was kind of done after the first piece but she had a good call. Went 40-35-25-25-25 on the push-ups, 23 reps on the V-ups, and 20 jerks every time. Burned the shoulders nicely.
Wednesday 6.9
Pulls.
Deadlift @ 5x5 @ 150kg
Plan has been lately to do pulls once a week so my body would somewhat get used to it. If it's more rare, it feels like lower back is smashed for 3 days. Now it's been much better even though the weights have been at alright level.
Strength.
Back squat 5x5 @ 100kg
Complete sets of:15 pull-ups between reps
I'm starting to build the squats up from light weight on. Completed the pull-ups between sets because I needed to get those in the bank, and the squats weren't that bad.
Thursday 7.9
Intervals.
Every 3 minutes, for a total of 21 minutes (7 sets)
5 hang power cleans @ 70kg
5 push jerks @ 70kg
10 burpees
It took sub 50sec every set, steady pace
This was quite horrible to be honest. It's not like this 70kg bar is light weight for me to cycle. But it was definitely the burpees that made it worse. Obviously because they were the last element of it all. I'm very happy on how consistent the effort was every round. They were completed within about one second from each other. Just below 50 sec, mostly 48 seconds.
Thrusters.
Every 2:30, for a total of 4 sets (10min)
15 thrusters @ 40kg
That first piece murdered my legs totally. I took some rest between that and thrusters. Completed 20 reps on the first set, then 15 reps per set. They hurt my legs so bad that it was difficult to stand. It was definitely because of those intervals.
Friday 8.9
Overhead.
5x5 push jerk @ 80kg
Felt great for being able to put that barbell overhead with 80kg on the bar. Very happy actually.
Amrap 20. Result, 5 rounds + 7 db snatch
20 cal row
16 dumbbell snatch @ 25kg
12 burpee box overs, don't touch the box
Vow, nasty one for sho'. Burpee box jumps are something I'm not looking forward to that eagerly. My bench is not as high as a regular box so my solution has been jumping over the box without touching it. The leap is thus longer, to create similar stimulus.
Saturday 9.9
Pair wod.
100 hang power snatch @ 45kg
Had one friend to throw down with me. Antti worked through both of these workouts. Plan was to hit 8's throughout the wod.
Amrap 12. Result, 6 rounds + 2 squat
8 front squat @ 50kg
12 kettlebell swings @ 32kg
14 dumbbell jerk (7/7) @ 25kg
This was quite a workout. Worked very well. This was written so that everything's gonna be done unbroken. Okay, had to change hand on the jerks. Overall fatigue is what this resulted in.
Sunday 10.9
For completion.
5 rounds of:
500m row
20 overhead squats @ 40kg
Just doing the work, no stress, no clock. Unbroken sets on the ohs.
Monday 11.9
Strength.
Back squat 5x5 @ 104kg
Meathead day. Just squats and deads. Squats came up by 4kg from last squat session.
Pulls.
Deadlift 5x5 @ 160kg
Clean grip
Deadstop after every rep
Went heavier this time. It was 150kg last time I did deads about a week ago. I'm a bit ashamed to tell I bought lifting straps for deadlifts. The reason why I did that is that basically the only reason why deadlifting doesn't feel good most of the times, is how it makes my hands feel like. They are way too sensitive for some reason. It's not even the grip strength, it's just my palms and fingers that hurt on those pulls.
By using the straps I was able to focus on the actual lift. I did clean grip for some reason on the first set, and decided to finish it that way too.
Wednesday 13.9
Workout.
Every minute on the minute x 20 minutes
5 pull-ups
10 push-ups
15 air squats
Cindy'ish. I found my spot to train at 9.30 pm. That was so late that I needed to hit it right away, without warm-up. So this was a good choice to hit it.
Excellent choice. It was a 30min drill. Two 10min amraps, in the beginning and in the end. The middle portion was reserved for barbell action. Both amraps were heavy breathing, and well built amraps. I'm happy that I was able to build up to 90kg on the cleans too. I did this together with Antti. We had one barbell on the cleans, and we did the sets in turns.
Saturday 16.9
Strength.
Front squat 5x5 @ 90kg
Rather easy actually. Same ideology as with the back squats lately. Building up from the bottom.
Amrap 20. Result, 6 rounds sharp
14 wall ball shots
7 hang power clean @ 60kg
7 handstand push-ups
14 toes-to-bar
Felt awful on this. Don't even know what hurt the most. Had to break the t2b's on every round except the first and last. The rest of them were 9-5 or 10-4. Other movements were unbroken. It was some sort of overall nasty feeling that took place for pretty much the entire 20 minutes. Good metcon.
My body was smashed big time because yesterday's action. There was a double session on Saturday, lots of pulls from ground, lunges, squats and t2b's. Posterior chain was tight and muscles sore. Decided to take it easy, and pace myself for a bit longer workout. More like basic conditioning piece. Intentionally took quite a big portion of pull-ups per round, and mentally the decision was to do a big set to start every round of pull-ups. They turned out to be 25 unbroken on the first round, then 21-4 or 20-5 on the following 3 rounds. Final round was again unbroken.
Cool down.
2k run
Went for a jog afterwards to get body more prepared for next day. Also opened up my lower body, and hip flexors on the way.
Monday 21.8
Strength.
Bench press
5 sets of 10 reps @ 70kg
3 sets of 12 reps @ 60kg
Lots of volume for this movement. It's rare that I hit it anyway so I decided why not do a good bunch of reps while I'm at it. Felt good about going after these sets. Definitely my upper body felt it too after the session.
Accessory.
Dumbbell row
15 reps @ 2x25kg db's
Total of 5 rounds
Finished with some accessory work with dumbbells.
Tuesday 22.8
Barbell cycling.
Every minute on the minute x 15 minutes
3 touch'n'go clean and jerks @ 70kg
I was quite proud of this day in general. Good bunch of c&j reps on the first piece, heavier overhead strength on the second, and finish the day by crushing shoulders with accessory work. Originally this was supposed to be 10-12 minute portion. However, got a good rhythm on these so why not continue a bit longer.
Overhead.
Push jerk 7x5 @ 80kg
In my head it was supposed to be triples. On the first set it changed to 5's just like that. It felt super good so I had no other choice but to go for it. Felt steady on every 7 sets. Great!
Accessory.
Half kneeling presses
6 sets of 10 reps @ 2x25kg dumbbells
Something I've seen Marcus Filly hit quite often. He has interesting stuff going on in his Insta account. Copied this one for today's session to finish my shoulders. Had two dumbbells on front rack position, one knee on the floor, the other one was foot flat to the ground. From there, I pressed one dumbbell / hand in the air at a time, alternating after each rep. Very efficient!
Wednesday 23.8
Workout.
5 rounds of:
10 thrusters @ 2x22kg dumbbells
15 cal skierg
We had a work related trip to Tallinn, Estonia on Wednesday. We had some spare time so we hit the local nearby gym with two colleagues of mine. I've been here couple of times, the spot is good. "My Fitness" on top of the shopping center called Viru, downtown Tallinn. There's also skierg, I'm always in for a good conditioning piece with that monster machine. This was excellent piece of workout and heavy breathing.
Oly.
Power clean
Build up to a heavy single
Weights: 60, 70, 80, 90, 95, 100kg
This was good success. I was pretty much done after the first piece :) So I thought I'd take this one easier. But it felt very good from the very get-go. Took some singles, and built up. Turned out I cleaned 100kg. That's rare to be honest. I believe my PR on power clean is 103kg. I believe I had more in the tank today as well but there's some sort of mental break preventing me to pull more. It feels difficult to force myself to drop under the bar. I tried 105kg but it turned out to be clean pull. Looks kind of awkward.
Power clean @ 100kg
Oly.
Hang power cleans 6x5 @ 80kg
This was very good. Stopped at the waist after every rep. Focused on every single rep, and got these done well.
Thursday 24.8
Workout.
10 rounds of:
3 bar muscle-ups
5 overhead squats @ 60kg
Felt super tired after the day, and was already on the verge of rest day. Luckily my wife talked us into training together. She rowed a lot, I did this couplet, not for time. Just worked and kept a steady pace. Focus was more on technical issues. These movements are not the easiest for me, so this was probably very good session.
Sunday 27.8
AM. I had two days of recovery before this day. So I was eager to hit it again. In the morning we hit a pair workout with my wife. In the evening I did some work on my own.
Pair wod / Chipper. Chewed this with Pauliina
200 walking lunges
150 push-ups
125 kettlebell swings @ 32kg
100 burpees
Wear a 9kg weight vest
Other one of us was moving constantly so this got to us nicely. I had my weight vest on throughout the workout. It sure is quality time from the better end training with wife. Love it! And she nailed this one.
PM
Overhead.
Thrusters
10 sets of 5 reps @ 70kg
In the evening I got another chance to throw down. Thrusters are always a good call. This time it was a notch heavier weight on the barbell. Warmed up and decided to just start knocking couple of sets. These were completed with about 2min rest between sets. Heavy but manageable.
Workout.
10 rounds of:
12 pull-ups
240m run
Another thing I needed to get my hands on were pull-ups. This was created pretty much on the fly. Decided to knock a set that I could do unbroken every round, and no need to breathe and recover before jumping on the pull-up bar after run. So basically I was moving all the time. Jumped on the bar right after run, and went running right after dropping down.
Monday 28.8
Pulls.
Deadlift 4x6 @ 140, 150, 160, 170kg
Deadstop at floor after every rep
I've tried to sneak deadlifts into my program. Got to my mind it would be cool to pull heavy once a week. Now my knees and quads are also mainly in ok condition so I should be able to squat well again. Got to build up the strength in there.
Workout. For quality
4 rounds of:
15 handstand push-ups
15 toes-to-bar's
Unbroken sets. Not for time. Just needed to be ub sets.
Tuesday 29.8
Oly.
Hang power clean 5x5 @ 80kg
I'm happy that I can manhandle this weight on the hang power clean. I've done this 80kg in similar sets twice now, and it feels good. Maybe gotta add some weight on the barbell.
Pair workout. Total reps 132 reps
Amrap 8 minutes
Shoulder-to-overhead @ 40/50kg
I had a friend drop by. We did both pieces together. Started with cleans, then this second portion was a pair workout. For 8 minutes, perform as many s2o's as possible. I did 50kg bar, Antti had 40kg. We changed the plates on the fly, 40kg was all the time on the barbell. I started, did 15 reps, then it was Antti's turn. He did his turn, and then a change again. No fixed number of reps. I did 10's from second round on. Good one, big shoulder burn of course.
Wednesday 30.8
Intervals.
8 sets of:
400m row
Rest 90 seconds
Huh, lungs were on fire. Legs turned numb at the end of this session. Practically zero warm-up. I figured my body's gonna get used to this stuff on the first two rounds. Then it's accustomed to the flow. I started with damper setting 8, then went up gradually to max numbers. I was able to top my time on every round, compared to the previous set. That made me very pleased!
Workout. Time, 2.09
50 burpees
I'm telling you I was sick and tired of training for this evening after the rowing. It was as ugly as it gets. It was difficult to stand, sit or do anything after the last set. However, I had already written those damned burpees on the whiteboard, and Pauliina popped at the gym right in between workouts. She asked what I'm going to do next. So I had no other choice but to do these bastards.
First 25 reps were under control and went on smoothly. It took me 59 seconds to finish'em. I kept moving for the entire time, the pace just got slower as I finished at 2.09. Legs started feeling heavy in the middle. Wall hit me at 35 reps, and it was pure grunt work for the last 15 reps. My shoulders got numb and it also started to burn my core. Sick feeling. Those rowing intervals definitely had their effect.
Thursday 31.8
Strength.
Back squat 10x3 @ 110kg
Yes, it felt very good to go up and down with some weight on my back. Haven't been able to squat properly during summer months. Now the situation feels better, and I'm hopeful that my mobility sessions have been the solution in this issue. Originally I thought there's something wrong with my knee. But that doesn't seem to be the issue. I figured my quads are just so super tight, that I started smashing them with foam roll and lacrosse ball. It's been super helpful! No pain anymore.
Accessory.
Good morning 5x12 reps
Load: 60, 70, 75, 80, 85kg
Never have I done this big loads. I would say holy core. Very good stuff. And I feel it in my hamstrings now on Friday.
