Don's Crossfit: April 2017

Tuesday, April 11, 2017

First half of April

First half of April. Basic training stuff, moving around, and taking care of my health and overall fitness.

Saturday 1.4

Barbell cycling.

10-9-8-7-6-5-4-3-2-1 of:
Front squat
Press
Back squat
Press
Barbell @40kg

I was sick for about 2 days. Went vomiting and stuff, so I just wanted to move a light barbell a bit to get back on track. Not for time.

Sunday 2.4

Snatch complex.

1 snatch
2 hang snatch
2 overhead squats
3 sets @ 40, 45, 50, 55kg each

Working on my snatch again. I have been focusing on this stuff lately.

Accessory.

Barbell row
4x20 reps @ 55, 55, 65, 65kg

Workout. PM

8 rounds of:
10 pull-ups
10 shoulder-to-overhead @ 50kg
10 pistol squats

This hurt nicely. Good one. Unbroken each round.

Monday 3.4

Complex.

1 power clean
1 hang squat clean
2 push jerk
Barbell @ 50, 60, 70, 75, 80, 85kg

Morning workout at Stadi Crossfit. I like to move some barbells around when hitting that Box.

Power clean singles.

90, 95, 95kg

Intervals.

Every 2:00, for 12 min (6 sets). All in pace
6 thruster @ 60kg
2 rope climbs

It's cool to combine rope climbs and some barbell action. This time a little heavier thruster.

Accessory.

3 rounds of:
30 ghd sit-ups
15 overhead squats @ 40kg

This got to my core and hip flexors quite a lot.

Tuesday 4.4

Training with my brother Sipa. Awesome day at Esport Express. First time visiting the place. Like a perfect crossfit box.

Snatch complex.

1 snatch
1 overhead squat
Barbell @ 40, 50, 55, 60, 65, 67.5kg

I know this is baby weight for most but for me this is heaviest I've gone in long time. Felt super!

Amrap 5 min. Result, 44 reps

You go, I go
Squat clean @ 80kg

Freaking great workout, throwing some barbell with my bro. Right on the money.

Workout. Time, 33 min

3 rounds of:
50 pull-ups
40 handstand push-ups
30 toes-to-bar's
20 front squats @ 80kg
10 rope climbs

Huh, long one.

Strength.

Every minute on the minute, for 10 minutes
2 front squat @ 110kg

Thursday 6.4

Snatch complex.

1 snatch
3 overhead squats
Barbell @ 40, 45, 50, 55, 60, 65kg

I'm feeling confident that I can move +60kg barbells nicely on snatch.

Oly.

Every 0:45, perform 1 snatch @ 60kg

Friday 7.4

Workout.

5 rounds of:
7 front squat @ 70kg
14 pull-ups
21 wall ball shots

Hurt just like it was supposed to. Unbroken.

Saturday 8.4

Oly.

Every 0:30, for 10 minutes
1 clean and jerk @ 80kg
Touch'n'go at front rack

Working on moving barbell as efficiently as possible at a notch heavier weight.

Amrap 25. Result, 5 rounds + 6 burpee

15 thrusters @ 40kg
15 burpees
Run up and down the street

Shoulder murder. Burpees killed me.

Sunday 9.4

Complex.

7 sets of:
3 power clean
3 front squat
3 push jerk
Barbell @ 70kg

My body felt like it was hit by a truck after that Saturday's thruster/burpee workout.

Workout.

5 rounds of:
400m row
12 handstand push-ups

Strength.

Lunges, 10 x 40, 50, 60, 70, 80kg

This Sunday witnessed a double session. It was cool to do lunges at these weights. Haven't gone heavier than 60kg before this day.

Amrap 20. Result, 5 rounds + 6 man makers

10 man makers @ 2x15kg dumbbells
20 lunges @ 2x15kg dumbbells

Disgusting workout. Did this with Antti, shared the mystery with him. We were done after this one.

Monday 10.4

Active recovery

3 x 2.000m row
Easy pace. Walk around for a while, then sit back on the rower

Tuesday 11.4

Complex.

2 snatch + 2 overhead squat
Barbell at 40, 45, 50, 55, 60, 62kg

Oly.

Snatch singles 5x1 @ 62kg

Again, snatches to work on my technique. Feeling more and more confident with weights over 60kg.

Workout.

5 rounds of:
8 overhead squat @ 50kg
16 pistol squats
12 toes-to-bar's

Broke the t2b's on some rounds. Rest were unbroken. Ohs was the easiest of movements.

Monday, April 10, 2017

End of March 2017

End of March 2017.

Sunday 19.3

Strength.

Every 2:00, for 18 minutes (9 sets): back squat
3 sets @ 120kg
3 sets @ 123kg
3 sets @ 126kg

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.