Friday 5.5
Workout.
- Every minute on the minute x 30 minutes
- 1st min: 12 dumbbell snatch @ 25kg
- 2nd min: 12 toes-to-bar's
- 3rd min: 15 push-ups
There was a tight time window (surprise :)) so I decided to forget about the warm-up, and go longer emom instead. The work load was tolerable and this was a bit of a lighter workout. I just wanted to move and get some blood flowing. Finland was playing ice hockey in the world championships and I wanted to see that game.
Saturday 6.5
Outdoor work and gardening for 9 hours. We built a pull-up bar with Antti, among running other errands.
Lots of stuff needed to be done outdoors. Antti was a huge help in putting up a new pull-up bar on our yard. Now I can also do muscle-ups as there is no roof on top of the bar. This was huge! And right on time for the upcoming HC Triplet, taking place on Saturday 13.5.
Sunday 7.5
Workout.
- Every minute on the minute x 12 minutes
- Squat clean singles
- 1-6min: 90kg
- 7-12min: 95kg
Sunday was also an outdoor activity day. Lots of things needed to be done at the house. Luckily the in-laws came to babysit our kiddo so we had the possibility to do those things, and hit a good workout session as well.
Workout.
- 5 rounds of:
- Sled drag 200m downhill/uphill
- 16 dumbbell snatch @ 25kg
That sled is an awful tool. But very good mental equipment too.
Workout.
- 4 rounds of:
- 40m sled pull, standing
- 20m walking lunges @ x25kg dumbbells
And another sled workout. Lots of breathing took place this day.
Monday 8.5
Oly lifting
- A) Complex of snatches and overhead squats
- 1+1, 2+1, 3+1 @ 60kg
- B) Couple of singles @ 60kg
Went to a crossfit box in the morning to work on olympic lifts and then conditioning. My snatch game was not right on the money this time so I took just couple of sets on those.
Workout.
- 4 rounds of:
- 5 clean and jerk @ 70kg
- 3 rope climbs
- 15 ghd sit-ups
This was great. I usually aim to do elements at this cf box that are not so easy to do at home. Dropping a heavier barbell, rope climbs and ghd's are all stuff that need more things to be arranged in order to go after at home.
Intervals.
- 4 sets of:
- 10 lunges @ 60kg
- 10 burpee box jumps
This burned a lot on lungs and legs. Definitely efficient!
Tuesday 9.5
Intervals.
- Every 8:00min, for 32min (4 sets)
- 5 rounds of:
- 3 hang power snatches @ 40kg
- 6 burpees
- 9 air squats
- Times: 4.19, 3.55, 3.43, 3.26
This was a hero workout Chief-style version. 3+6+9 reps, different movements though. 5 rounds of those movements in a row. Complete one set of those 5 rounds every 8 minutes. It took about 4min to complete one round which means to say the work:rest ratio was about 1:1. Was able to go faster every round.
Wednesday 10.5
Workout.
- With a running clock, for 15 minutes
- 1st min: amrap of row
- 2nd min: amrap of thrusters @ 2x15kg dumbbells
- 3rd min: amrap of push-ups
- Result, 15 thrusters and 25 push-ups per minute. Didn't count the rowing meters
I did this with my wife, rotated the stations so that we started on different elements. Those two pressing movements in a row started to make a difference
Thursday 11.5
Barbell.
- Squat clean thrusters, triples, completed as singles
- 2 sets @ 70kg
- 2 sets @ 75kg
- 2 sets @ 80kg
Went to Stadi Crossfit for the second time this week. Heavier thrusters for strength.
Workout.
- Amrap 15 min:
- 5 front squat @ 80kg
- 15 box jumps
- 15 ghd sit-ups
- Result, 6 rounds + 15 box jumps
This was a great workout. Lots of work on legs and hip flexors. Felt great though.
No comments:
Post a Comment