Sunday 29.11: Run, Hspu

Sunday. Amrap 25min. Run 400m, 20 hspu. Result, 7 rounds.

Bodyweight stuff. Needed to just get some fuilds running in my body. Okay things escalated with 140 hspu's in the workout. But it was under control all the time and didn't tax my body that much. This was steady pace wod with easier pace on the running. Ideally thoes hspu's would have been unbroken stuff but this time they were not. It was 3 rounds ub, and then 17-15 reps on the first set and so on.

Amrap 25. Result, 7 rounds

• Run up and down the street (ca. 400m)
• 20 handstand push-ups
  

Saturday 28.11: Pull-ups and Wall balls

Saturday. Amrap 12 of: 12 pull-ups, 12 wb. Result, 10 rounds.

I had different ideas and excuses for this training evening for doing a sloppy session. Somehow I was able to find the battle mentality minutes before  It was a busy day from the very Morning I woke at 6.00. This training session took place in the evening. I was able to maintain a good solid pace throughout the wod. Wall balls unbroken of course with such a small amount of them. Pullups were unbroken for 7-8 rounds. Then I had to do them something like 8-4. Great wod and I felt like a superman afterwards as the initial feeling was much different than my performance actually was.

Amrap 12.

• 12 pull-ups
• 12 wall ball shots

Friday 27.11: Back squats and Deadlift

Friday. Back squat 5x5 @ 110kg. Deadlift 4x10 up to 140kg

Lower body day. I've been squatting on Fridays for quite some time, already months. Building my base up. Little by little. And I can see the progression has built my strength up. I have added a single heavy squat before doing my work sets. Today it was 140kg. I try to get used to heavy weights that used to intimidate me.

                        

It would be ideal to get some accessory stuff after the squats. Today I actually made these through quite quickly so I enough time to do also pulls. No biggie on both movements. Squats were easy and it's been ages since pulling heavy so I didn't wanna take any risks in there.

Strength.

• Back squat 5x5 @ 110kg

 

Pulls.

• Deadlift 4x10 reps @ 110, 120, 130, 140kg
  

Thu 26.11: Push jerk

Thursday. 3rds of: 2min on, 2min off of push jerks @ 60kg

This is something I do quite rarely nowadays. My shoulders have always been quite stiff and thus they need to be thoroughly loosened up prior to hitting it heavy. And I simply don't have time for that. With 3 little kids and a busy job, I believe my life is time sensitive all the time. Anyway, this workout is a classic. Used to do this for quite a number of times. This is something I took from Mikko Salo, the real champ, on my early days of starting crossfit. He once told this was something he used to build his shoulders and stamina overhead, or something alike

Wod. Result, 27, 24, 21 reps (total of 72 reps)

• 3 rounds of:
• 2min on
• 2min off
• Push jerk @ 60kg
  

Tue 24.11: Hpc, Hspu, Row

Tuesday. Emom x 28 min of hpc, hspu, row.

After two days of squatting I had troubles walking and sitting on a couch on Sunday and Monday. Loved it. For this Tuesday I took an emom with a rest period written inside it. That means to say I'd push myself a bit more on the first three minutes. Quite a bunch of heavy'ish cleans, lots of hspu's and then push it on the rowing. I did my best every minute to reach those calories as fast as possible. And that part was definitely the toughest of all rounds. Little by little, round by round it was more challenging but still manageable.

Workout.

• Every minute on the minute x 28 minutes of:
• 1st: 7 hang power clean @ 70kg
• 2nd, 14 handstand push-ups
• 3rd, 21 cal row
• 4th, rest
  

Saturday 21.11: Front squat, Burpees

Saturday. Emom x 12: 5 front squat @ 90kg. Emom x 12: 10 burpees

I needed to get some more squats in the bank the following day. This time front squats. Those rolled well and I did quite a volume in short time period with this emom style workout. Those really bit my quads. Afterwards I took a good breather. Maybe because my legs were already smoked, those burpees in this emom also felt a bit tougher.

Strength.

• Every minute on the minute x 12 minutes
• 5 front squats @ 90kg
  

Warm-up squat @ 120kg

Emom x 12.

• 10 burpees

 

Fri 20.11: Back squats

Friday. Back squats 7x1 @ 140kg

This was gonna be the day I was gonna hit 140kg squats. It's been forever since squatting that weight. I believe I took it once in January or something. At the end of a squat progression. But this squat cycle has given me a lot of confidence and strength so I knew I'd be completing these heavy squats. Doing 7 singles of them pleases me a lot.

Strength.

• Back squats 7x1 @ 140kg

Wed 18.11

Wednesday. CF Linchpin Test 6. Time, 15.15

Decided to hit one benchmark wod from Pat at Crossfit Linchpin. I believe I got myself a warrior mode on this one. It looked ok on paper but I realized it's a trap. And it was. Nasty mofo. Thia oke hurt bad but I was able to dig deep and push forward eith dignity. Super happy about this.

Crossfit Linchpin Test 6

4 rounds of:

21 wall ball

18 pull-ups 

15 kettlebell swings @ 32kg

12 handstand push-ups 

Time, 15.15

Tuesday 17.11: Intervals

Tuesday. Intervals with Sipa

My brother came to visit my gym. He needed to do high intensity workout because he had some competition coming up and he was about to peak his performance. We wrote this as intervals so that Sipa started with the work described below (hspu, cleans, pull-ups) and I rowed on the concept2 for recovery pace. That was 2:00 pace throughout the wod for me. After he finished his part, we took turns and continued like this for 20 minutes.

Amrap 20min.

• 8 handstand push-ups
• 10 hang power cleans @ 50kg
• 12 pull-ups

Went unbroken all the way. The combination of cleans and pull-ups were awkwardly challenging, and definitely burned my grip a lot. Still, I managed to go unbroken all sets. I believe it was a total of 6 rounds for both bros.

Monday 16.11: Row, Press, Squat

Monday. Wod, 6 rounds of: 500m row, 15 presses @ 40kg, 15 back squat @ 40kg

In the middle of a very busy work day I managed to find a slot to do something. No time to warm-up, just move an empty barbell for couple of reps, sit on the concept2 and start moving. I completed one round, and needed to answer one important call, then completed another 2.5 rounds and got interrupted for the second time. Finally I got to the end. No need to get upset about those cases, it's still important to get some daily moving done.

Workout.

• 6 rounds of:
• 15 push presses @ 40kg
• 15 back squats @ 40kg

Sunday 15.11: Run, Box step-ups with weight vest

Sunday. Wod, 4 rounds of: run around the block (ca. 4min), 50 box step-ups. Wear a 9kg vest. Time, 26.12

I needed to get something like a bodyweight workout done. In the spur of the moment I just grabbed a vest, put it on and decided to do a running workout with that one. It's always a bit nasty to run with a vest as it bounces up and down but it always does the trick and counts as a good metcon

Workout.

• 4 rounds of:
• Run around the blcok (took me about 4 minutes)
• 50 box step-ups
• Wear a 9kg weight vest

The other part of this workout was box step-ups. I nailed those unbroken. Actually I think I probably got the inspiration from Crossfit HQ's post where they boosted some hero workout of 1.000 of step-ups. I went through those 50 boxes unbroken every round, and the round times were about as follows:

• 6:46
• 6:36
• 6:36
• 6:21

That means to say the pace was steady and consistent.

Saturday 14.11: Back squats

Saturday. Back squat 5x2 @ 135kg

Week 12 of my squat progression. Most weeks it's on Fridays but yesterday was Friday 13th and the day lived up to its expectations. Didn't have time nor energy to hit heavy squats. This Saturday situation was different and I was eager to go after those. And completed them with dignity.

Strength.

• Back squat
• 5x2 @ 135kg
  

Thursday 12.11: Hspu and meathead action

Thursday. 75 Hspu. Then some bodybuilding stuff.

No plans whatsoever for this session. From a clean blue sky it hit me that hspu's needed to be done. I wanted to do a big set of those and didn't have any ambition to accompany those with any other movements. So it was supposed to be done with as fast as possible type of approach.

Gymnastics.

• 75 handstand push-ups
• Completed in 5 sets (30 PR, 12, 12, 12, 9 reps)
  

I happened to perform a Personal Record in the prosess of hspu's. That was great. I knew I had it in my tank but it's always awesome to hit new milestones.

Meathead.

• 4 sets of:
• 12 bent over row @ 70kg barbell
• 12 tricep pull-downs with cable
• 20 push-ups

Wednesday 11.11: Row, Deads, Hpc, Wb

Wednesday. Workout, of rowing, deadlifts, hang power cleans and wall ball shots. Time, 18 min

Quite a workout. Worked very well for the purpose I was looking for. I went through all those dumbbell movements unbroken, and cut the wall balls in to two sets. Maybe something like 25-15 or 28-12 reps. I'm very happy on the way I was able to go through this wod.

Workout. Time, 18 min

• 500m row
• 20 deadlift @ 2x25kg dumbbells
• 500m row
• 20 hang power cleans @ 2x25kg dumbbells
• 500m row
• 40 wall ball shots
• 500m row
• 20 hang power cleans @ 2x25kg dumbbells
• 500m row
• 20 deadlift @ 2x25kg dumbbells

Monday 9.11: Row, Box step-ups

Monday. Amrap 20: 500m row, 20 box step-ups @ 2x15kg db's. Result, 5 rds + 160m row

I didn't have much time nor energy to great freaky workouts so I just grabbed a concept2 rower and a set of dumbbells and started moving. This really touched my lungs and burned my legs. Kind of a nasty feeling over this one. Rowing was a notch uglier of these two movements as I wanted to keep the pace between 1.48 - 1.50 throughout the workouts. From third round of the rowing got really tough.

Amrap 20. Result, 5 rounds + 160m row

• 500m row
• 20 box step-ups @ 2x15kg's dumbbells