Sunday 28.10: Back squat, bench press, pull-ups, ring dips

Sunday. Three workouts. 10-8-6-4-2 of back squats and bench press, for quality. 10-8-6-4-2 of pull-ups and ring dips, for quality. Handstand holds and L-sit holds. Start with 1k row, time 3.30.

L-sit hold

I just love it that in the weekends there's no rush at all compared to weekdays. Work sets its own barriers for crossfit as well as my floorball season, which lasts until March. They are not hindering it but certainly I have to plan my schedule better. Pauliina has been in Sweden as exchange student for couple of months which has allowed me to fully concentrate in enhancing my overall conditioning through hard training. Let's see what happens when she comes back =) No, really, she enjoys sports and encourages me a lot to do crossfit and gives all the space I've needed for crossfit this far. She often joins me at the gym, she is just perfect to me. I love her, couldn't imagine being happier!

Today I did three workouts, the first one is inspired by Rob Orlando who often combines two or three strength movements and does them with significant loads. I combined back squat and bench press this time with heavy kilos. Second workout was similar but performed totally with own bodyweight, pull-ups and ring dips. At the end my third workout was pretty much copied by gymnasticswod's workout of the day, holds of handstand and L-sit. Naturally I started the whole day by rowing. Time 3.30. Then some pvc pipe dribbling, stretching, opening up my joints throughout the body and going after bear complex.

First workout. For quality. Total of 30 reps each. 85% of max.

• 10-8-6-4-2
• Back squat, 100kg
• Bench press, 65kg

These weights are heavy for me. About 85% of my max reps. Back squat max is 117.5kg and 75kg is the heaviest I've tried by far for bench press. So going after 30 reps each movement was supposed to be tough. They weren't easy at least. All sets unbroken except for that round of sixes where my last press didn't come up. I had to lower it to my chest and roll it away. I forgot to put the safety bars there... Must have looked simply stupid as I was getting away under the bar. Other than that rep, the workout was a good one. A lot of reps with heavy kilos is exactly what I was looking for. The sets were tough, no doubt about it. I liked the last reps in each set as they didn't come easy. Back squat actually was relatively light (?) but the bench press's last 1-2 reps each round were quite heavy, me likey. My chest felt the burden at the end.

Second workout. For quality. Total of 30 reps each. Own bodyweight.

• 10-8-6-4-2
• Pull-ups
• Ring dips

I had to take a 10min rest period before moving on to second workout because my chest had taken some pressure with bench press. All pull-ups went unbroken until the end, not bad, could've gone longer. I was also able to do some kipping movement there even though I've always thought that is not the ideal spot to have a pull-up bar, as you can see in the video. My ring dips were okay for 10 and 8 rep rounds. I had to split the 6 reps in 2x3. Fours went in 2-2 and the last two were 1-1. There were one rep in the both of the last two rounds which I didn't count as reps, otherwise the last set would've been unbroken. I like these both moves a lot. That can also be seen in my programming, there have been quite a number of both of them lately. There was quite a long period where pull-ups were non-existing. That was due to my shoulder problems. Those worries are gone and I've introduced pull-ups to program again.

Third workout. Three set of holds each. Own bodyweight.

• 60sec handstand hold
• 60sec L-sit hold
• 30 sec handstand hold
• 30 sec L-sit hold
• 20 sec handstand hold
• 20 sec L-sit hold

Pretty much directly taken from gymnasticwod's workout of the day from today, Sunday 28th. Only the length varied a bit and they added 100 reps of hollow rocks to the end. One minute of handstand hold felt long, that was pretty much the top length for me after all the training today. The second round was a bit short in my opinion, I could have taken 45 seconds. Last round of 20sec was easy. However, I wanted to do same length for both movements, that's the reason why I put only 30 and 20 seconds in rounds 2 and 3. Those L-sits were awful. The first round went surprisingly well. However, in the second round my legs were shaking so bad that I was sure I wouldn't last the whole time. Somehow I managed. Last round went nicely but probably couldn't have gone for half a minute.

The day was hard. Rowing fast for 1k. Back squatting and bench pressing with 85% of max weights for 30 reps each. Then pull-ups and ring dips, 30 each. In the end different holds. I believe my entire body felt it today. Legs were given the "easiest" role today, upper body definitely got the highest pressure moments.