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
AM
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
PM
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
Complex.
Again, snatches to work on my technique. Feeling more and more confident with weights over 60kg.
Workout.
- 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.
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