Friday 26.6: Wall balls and double unders

Friday. Emom x 20 min. Odd min, 18 wall balls. Even min, 30 du.

It was as hot as it's been lately No biggie, I'm enjoying every bit of it. These temperatures are not normal up here and we are exceptionally staying home this summer instead of traveling abroad so it's awesome to hang around 24/7. I am still at work but I'm doing work outdoors for the entire day.

Wod.

• Every minute on the minute x 20 minutes
• Odd min, 18 wall ball shots
• Even min, 30 double unders

I needed something simple work to be done in the moment. Hands were kind of sore from pull-ups, ass hurts a bit from pull-ups and so this felt like a good idea. First couple of rounds felt like this is under control and it's not gonna be that bad. Round by round that feeling kind of wore out. In the end those wall balls started to feel heavy on my shoulders, and on double unders the overall fatigue just built up. My lower body started cramping in the last 2-4 minutes. The weather definitely had its effect.

Thursday 25.6: Training with Sipa

Thursday. Reverse lunges 7x3. Weighted pull-ups 5x3. Pair wod, 4 rounds of: 20 clean and jerks @ 60kg, 50 pull-ups. Time, 16.10

Yesterday my legs were stiff and hurt like hell in the morning, due to that 10min amrap of lunges. I thought yesterday evening how my body would hold on this Thursday as my big brother was supposed to come here to hit it with me. Those sessions usually build up to be quite heavy sessions.

Lunges.

• Reverse lunges 7x3 (both legs) @ 40, 50, 60, 70, 77, 83, 88kg

This was probably the first time I did this kind of lower body strength training. This was part of my brother's program so I respected that and completed these reverse lunges with pleasure. Plus my back is really starting to feel good and it's about time to start hitting lower body properly. Lunges Felt like a great way to start that compared to regular squats. I'm still a bit careful to hit normal squats under heavy weights.

I had no idea of the weights so it was good that Sipa led the way with defining the loads. The rep scheme 7x3 meant it was a triple on both legs on each set so a total of 6 reps per set. The gym floor is not perfectly solid and balanced. Still, it was well under control for both of us.

Pull-ups.

• Weighted pull-ups 5x3 @ 10, 15, 20, 25, 28kg

Okay, I have done a lot of strict pull-ups in the past week, couple of hundreds. It was nice to do some weighted versions for a while and to see if I can do those. We did triples up to 28kg. That was heavy. Limit is somewhere around there. Max 30kg maybe. Let's see if I do those more, can't decided yet.

Wod. Time, 16.10

• 4 rounds of:
• 20 clean and jerks @ 60kg
• 50 pull-ups

This was the thing we were both kind of most nervous of. First two pieces were more strength oriented but this was supposed to make us breath heavy and the weather was very hot and heavy. Clean and jerks and pull-ups, what a combination. We carried these c&j's in 3's or 4's from start to end. Pull-ups were 15+10 reps for both each round. In the last round I did some show offing by completing my share unbroken, all 25 reps.

It was a blast to hit it again with my brother. Don't know any better way to spend family time than moving barbells and bros, and suffer together for a while. Thanks to my big bro for these sessions!

Wednesday 24.6: Row, jerk, burpees

Wednesday. Wod, 50-35-20 of: Row calories, push jerk @ 50kg and burpees. Time, 26.10

It was the hottest day of the summer. Somewhere around 30 degrees. That's rare in Finland so it was sweaty business for sure. I got a chance to work out in the afternoon when it was the hottest part of the day. Felt quite awful after the workout. Weather definitely had its effect today.

Wod. Time, 26.10

• 50-35-20 of:
• Row calories
• Push jerk @ 50kg
• Burpees

I had my doubts on this one prior to the start but decided to just hit it without stress. Especially those burpees crawled in to my mind. How would 105 reps feel like in the end of the workout in this climate. I kept the pace on the rower somewhere around 1:55 / 500m pace and just tried to keep the pace steady throughout the workout. No need to save couple of seconds and burn myself in such a short distance. The focus was on jerks and burpees.

On the first set of jerks (50 reps) I did them something like 15+10+10+8+7 reps. Not sure though anymore. I think my brains melted during the process. Second round was probably 10+10+8+7 reps, and the last one was completed in two sets. Yep, those burned my shoulders and made my breathing heavy.

It was not fun to throw myself on the ground for burpees right after this. There is no other option on the burpees but to pace yourself and keep moving. I'm telling you those burpees Felt very nasty. Both on the first and second round because the volume was rather high per round. Last round Felt mentally better (even though physically awful) because I saw the light at the end of the tunnel.

I had to hydrate myself a lot after the workout and during the evening. Recovery drinks, coconut water, lemon water and just water. Lots of fluids, and an ice cream with the family downtown.

Tuesday 23.6: Clean, Hspu, Pull-ups, Lunges

Tuesday. Wod, 3 rounds of: 10 hang power clean @ 60kg, 20 hspu, 30 pull-ups. Accessory, 10 min amrap weighted lunges.

It sure did good to have a rest day on Monday. I think I had something like 12 workouts in 11 days so I figured having a recovery day would do good to my body. Now it was time to grind again.

Wod.

• 3 rounds of:
• 10 hang power cleans @ 60kg
• 20 handstand push-ups
• 30 pull-ups

Plan was to hit these as big sets as possible. There was a chance I'd hit them unbroken but that didn't happen today. So I ditched that plan during the workout and just kept moving. Hang cleans were unbroken sets, and the first round in general was done in one set per movement.

On the hspu's I had to drop down from the wall on the last two rounds after 14 reps. Then knocked another 6 reps to finish the set. Same thing with the pull-ups. On the second round it was 22+8 reps, and last round was 20+5+5 pull-ups. Those pull-ups hurt on the last round.

Accessory.

• 10 min amrap of:
• Lunges with a 9kg weight vest on

I thought I need some more action and target my lower body. My back is starting to feel good again so I'm missing the burn on legs and entire lower body. Oh man these bit me big time. I kept moving for the entire 10 minutes. And considering I have had to neglect heavy squatting in the past weeks so this of course made my legs hurt.

Sunday 21.6: 2-pood carries

Sunday. 2 x 2-pood kettlebell carries for 1.2 kilometers

It was time to do something in the park on the back yard. The beautiful sunny summer weather was calling me, as well as those two big bastards in the form of 32kg kettlebells. I decided to carry them up and down the park in different styles. Holy grip.

Strongman.

• 2 x 32kg kettlebell carries
• 2 rounds of:
• 200m: 1 kb @ overhead + 1 kb @ farmer's carry
• 200m: 1 kb @ front rack + 1 kb @ farmer's carry
• 200m: 2 kb @ farmer's carry

I thought it might be too optimistic to carry one piece overhead but that seemed to work pretty well. I decided to just hit the road with one dead hanging in one arm, and the other pressed overhead. Then I walked for about 100 meters, changed hands and carried them back. The green kettlebell is a bit thicker so it's not that easy to handle that one. On the other hand, that creates more tension in the forearms as it's tougher to carry that. I had the red one overhead and green on farmer's walk position.

On the second round I had the same idea that green was down and the red was this time on front rack position. Same distance and then changed hands. Third version was a traditional farmer's carry as both hands were in dead hang position. I completed this system twice which means I went overhead, front rack and double farmer's carry for another run.

Great way to carry a lot of weight around, and test grip strength and mental capacity. It does not feel good to carry those so it's a good mental battle.

Saturday 20.6: Bar muscle-ups

Saturday. Bar muscle-ups x 40 reps

It popped in to my head this morning that bar muscle-ups should be on the table. Very smart as yesterday was a good volume of strict pull-ups, with and without a vest. Well, it's not always the smartest but that needed to be tested. To be honest, I was feeling a bit lazy but still anxious to hit these.

Gymnastics.

• 40 bar muscle-ups
• 13 (PR) + 8 + 7 + 6 + 4 + 1+ 1 reps

I knew the volume of pull-ups should by all measures be seen on the bar muscle-ups as well. On the other hand, I felt a bit weak and thought it would be a downer if I'd get something like 8 reps. My dream would be to hit another PR, and maybe, even 12 consecutive reps.

So this was definitely awesome to go up and down for a total of 13 reps. The last rep was a bit chicken wing'ish but the first 12 reps were all good. I've very pleased and proud of this effort. The following sets were also good with 8+7+6 reps. The last set was supposed to be 6 reps to reach a total of 40 reps. But that didn't happed. Juice was all gone and I had to come down. Body just wouldn't cooperate on the last two reps so those went on as singles.

Friday 19.6: Pull-ups

Friday. Strict pull-ups, 10 x 9 reps. With and without vest.

It was kind of supposed to be a recovery day. Or at least I had not planned to hit anything. But then again, there was a good time slot, body felt okay and the weather was beautiful so there was practically no other chance but to do at least something.

Pulls.

• 10 x 9 reps strict pull-ups
• 5 sets with 9kg weight vest
• 5 sets without vest

I'v done a ton of pull-ups lately. Mostly strict. Maybe only strict in the past weeks. All due to my lower back nagging a bit so I have had to modify my training. I'd love to squat a lot but that has not been the case this summer, at least by far. In the beginning strict pull-ups felt awful, somehow the mechanics of the movement felt awkward as hell, and I had to pause in the bottom position. I've done chin-ups and normal pull-ups. More chin-ups in the beginning but I'm glad I changed the grip at some point.

Today I had my weight vest on for the first half of the sets. First 5 sets with a 9kg added weight vest. Had no idea how that might feel like so it was a great feeling to knock a 9 rep in the beginning. I didn't plan 9 reps beforehand but just hopped on and wanted to see what happens. I figured there's no point in using every single juice I have on the first set as there were many tom come still. So I stayed fot that same rep scheme and completed 5 sets this way. Then tossed the vest away and did the same thing with just bodyweight. Great way to get a nice volume.

Thursday 18.6: T2b, Push-ups, Box step-ups

Thursday. Chipper, 100 t2b, 100 push-ups, 100 box step-ups, 100 push-ups. Time, 21.40

My only purpose for today was to smash a good volume of core training. It turned to 100 t2b's plus additional stuff to make it hurt more.

Wod. Time, 21.40

• 100 toes-to-bar's
• 100 push-ups
• 100 box step-ups with a 9kg weight vest
• 100 push-ups

Pretty hard to make a great plan ahead of this kind of a workout. I have never done that much plans beforehand. Just go by feeling, and this far it has worked. I know my body and its capabilities quite well so I don't hit a wall due to too much gassing in the beginning. I took a 15 rep set to begin with, then 10 reps, and finished the 100 reps with 5.

On the push-ups it was 20 to start with, then 12 reps, then by feeling. I was conservative on the reps not to burn my triceps too early. First set of push-ups went pretty good. After those I had a weight vest waiting so I wore it and started going up and down the 60cm box. I was surprised that the vest didn't hold me down more as I was able to go unbroken without any breaks. Thought that there could have been 2-3 stops in the process but that was a pleasant surprise. I knocked another set of push-ups with pretty much the same logic as in the first time so all in all, this workout was well under control from beginning till the end.

Wednesday 17.6: Bench, row

Wednesday. Bench press 7x3 @ 85kg. Amrap 12min: 300m row, 6 bench @ 70kg. Result, 6 rounds + 80m.

Bench day. This have mysteriously increased lately. Still not my favorite but I need to move the barbell and it's difficult to do pretty much anything without bringing some tension in (lower) back. So let's do some upper body stuff for a while, and get back to squatting once it's okay to squat.

Strentgh.

• Bench press 7x3 @ 85kg

I've done a little progression to build to heavier presses. Today's focus was @ 85kg. Didn't which one sounded more realistic. Triples or 4's. It ended to be triples. Total of 7 sets. These got heavy at some point.

Amrap 12. Result, 6 rounds + 80 meters row

• 300m row
• 6 bench press @ 70kg

I already had a greatly warmed up places and joints so I didn't need myc break between the two  elements. The distance on the concept2 seemed like a perfect one so that you can pull it a lot harder than normally. Benches turned out to be perfect weighed as well.

Tuesday 16.6: Strict Cindy on parallettes

Tuesday. Strict Cindy on parallettes. Result, 20 rounds + 5 pull-ups.

Damn it's sweatty all the time. Got to love it though as the weather is usually so unpredictable in Finland and now this spring has been awesome. And it finally feels like this is summer. It's ten times easier with 3 little kids in the family as well. Don't have to put that much clothes on each of them before getting out. It's enough to just open the door and let the kids out.

Strict Cindy. Result, 20 rounds + 5 pull-ups

• Amrap 20 minutes of:
• 5 pull-ups
• 10 push-ups on parallettes
• 15 air squats

Decided to give this a go. Had no idea how those strict pull-ups would turn to. Plus it had been raining in the morning so I didn't no what the pull-up bar would feel like. That dried quickly and the weather got hot (and later a bit stormy and thunderous, if that's even a word).

This kept a very steady pace from beginning to the end. Not much variance between rounds. I'm very happy on the solid effort. Pull-ups started to feel as the heaviest movement. Five reps ain't much but with only little rest between sets caused the workout to feel heavier by the round. Ended up having + 20 rounds. Push-ups had to be completed on the parallettes because the soil was so wet. That of course made the push-ups a notch heavier.

Monday 15.6: Intervals (hspu, du, burpees)

Monday. Intervals, 8 sets of: 15/12 hspu, 40 du, 8 burpees.

Okay, it was cool and stuff to play with those 2-pood bastards but let them be for a while. It was time for something else. Intervals seemed like a good plan in what seemed to be the hottest day of the summer this far.

Intervals.

• Every 4 minutes for 8 sets, complete:
• 15 / 12 handstand push-ups
• 40 double unders
• 8 burpees

I wanted to burn my shoulders big time. Mission accomplished. I'm very happy on the amount of handstand push-ups I got during this session. Started with 16 reps on the wall, and last for 4 rounds with this pace. I figured there is still 4 more to go so I had to come down a bit. That drop was perfect to keep the intensity of the workout.

It was another victory to complete 40 double unders for each of the 8 intervals. On the first two rounds I had one hick up on each of the rounds but from then on it was unbroken all the way. That felt superb as my jump rope has hung on the wall for couple of months lately. That is not the easiest of movements to me. I mean I can knock some reps for sure but it taxes my shoulders a lot and I have to jump higher than I believe should be necessary. But I ain't got the tools to fix that. After the workout my left calf cramped and that affected the next day as well.

Burpees sealed the deal on each of the rounds. Very good conditioning piece and the burn on the shoulders was real. Liked it!

Sunday 14.6: Row, Farmer's walk

Sunday. Amrap 40 minutes of: 500m row, 200m farmer's walk @ 2 x 32kg kettlebells.

I was eager to train more with those kettlebells. The weather was and has been perfect lately so I wanted to take advantage of the park in the back yard. There's abotu 150m long grass park, and I have used that as my training platform a lot in the past years. So I carried the concept2 rower to the back yard and carried the bells around the park.

Workout. Result, 8 rounds

• Amrap 40 minutes of:
• 500m row
• 200m farmer's walk @ 2 x 32kg kettlebells

Rowing was somewhere around 1.50 - 1.55 on those 8x500m slots. That was not the key of this workout. The goal on that element was purely to keep moving. The thing was those carries. There is also an elevation in the park. A bit downhill on the first 200 meters, and a slight uphill on the way back.

I grabbed the bells and was able to carry them unbroken on the first leg of the race. Dropped them after 200 meters, shook my hands, and headed back home. I walked maybe 60% of the lengt and then had to loose the tension in my forearms and recover my grip strength. It felt bad to carry them and it didn't help as I entered deeper and deeper in to the workout. It was a good long wokrout

Saturday 13.6: Double 2-pood KB's, Bench

Saturday. Double KB hang power cleans 5x10 reps. Bench press 6x5 @ 80kg. Curls

We went to a friends' kids birthday party in the afternoon. It turned out the father of the kid had two extra kettlebells in his warehouse, and thus offered them to me. I can in no way just ignore that kind of an offer so I took them bells back home. The bigger one was 32kg and the smaller 24kg. The latter will find a new home at Toni's place. But now I have 2 x 32kg kettlebells so let's see how this gonna look like.

Kettlebells.

• 5 sets of 10 reps:
• 2 x 32kg hang power cleans

I figured cleaning one 2-pood bell is not that bad so how could it be an issue to throw around two of those at the same time. Well, it did. Those boys are heavy. Total of 64kg on a clean is not a miracle on ice kind of performance but when it's in the form of kettlebells it becomes an issue. Plus, they do not look identical. The new bell is thicker which makes it more challenging than the one I have had for an eternity. Cleaning two simultaneously resulted in bruised shoulders as it smashed against my body after every rep.

Strength.

• Bench press 6 x 5 reps @ 80kg
• Bicep curls 4 x 10 reps

Afterwards I did some meathead stuff in the form of bench presses and curls. Nothing special. Just knocked down some bench. I've done them a little lately. Mostly because I'm still careful with my back. That has caused me concentrating more on my upper body when it comes to strength work. Not much squats lately.

Friday 12.6: Run, strict pull-ups, box step-ups

Friday. Amrap 30min: run 400m, 10 strict pull-ups, 12 box step-ups @ 2x25kg db's.

Lately I have been running up and down the street and done strict pull-ups more than regularly. Can't quite say where that comes from. Maybe those are not my strengths so I have tried to improve on those areas. Plus on the other hand, it's quite convenient nowadays as my warm-up is rather quick so I can just start pedalling on the run to start the workout.

Wod. Result, 7 rounds

• Amrap 30 minutes of:
• 400m run
• 10 strict pull-ups
• 12 box step-ups @ 2x25kg dumbbells

This turned out to be somewhat mean. The feeling on this home street running is interesting as it feels much better on the first 200 meters. Then as I turn around and return home on that slight elevation, it always feels much tougher than the way back. Plus the wind naturally blows in my face on the way back.

So I tried to shake my hands on the run couple of times so that I could go and jump on the pull-up bar pretty much right away when I come back. On the first round or two it was unbroken. The following rounds it was 8 reps unbroken, then drop down, and complete the last 2 reps.

But the real struggle was the db box step-ups. I couldn't decide what style I would do on them so I started the workout with 2x15kg dumbbells on front rack position and completed 20 reps. That didn't bring the stimulus I wanted so I changed the method for the second round, and completed 14 box step-ups with 25kg db's. The amount of repetitions felt very taxing so I dropped it to 12 (6/6) reps per round with 25kg dumbbells hanging in my arms. That's where I stayed till the end. These burned my grip and somehow it was a good burned to the entire body for the entire time I had the db's in my hands. After dropping them I went straight to running. Good workout in total!

Thursday 11.6: Metcon + Metcon

Thursday. AM. Metcon, 6rds of: 9 jerk @ 50kg, 30 du, 12 t2b. PM. Metcon, 5 rds of: 12 hspu, 12 burpee, 20 box. Time, 13.10

It happened to be a day of two metcons / sessions. Definitely didn't write this beforehand bút it somehow felt for the right thing to do. Day was hot and I was done after the first session. Like I had time for more work. These days before summer leave have been super busy so I got to squeeze in whatever I get. Considering that, it's awesome that I got a chance to hit it twice today.

Wod.

• 6 rounds of:
• 9 push jerk @ 50kg
• 30 double unders
• 12 toes-to-bar's

This was created on the go. I figured writing the number of reps on each movement so that I would knock them unbroken. And I did. This felt like a classic crossfit workout. Don't quite know what was the easiest or toughest part of the workout. It just accummulated in the course of the workout. Didn't have a clock running on this one. No idea how long it took.

Wod. Time, 13.10

• 5 rounds of:
• 12 handstand push-ups
• 12 burpees
• 20 box jumps

This one was different. It hurt all the way. Hspu's started to see some real struggle in the last rounds. I fought them unbroken on each round but the very next round could have been broken if the workout had lasted longer. Luckily it didn't. I programmed this intentionally so that I would smash some shoulders first on the hspu's, and then right after same amount of burpees to make those shoulders feel sorry for themselves. It succeeded.

Back in the days I did a lot of box jumps and at least I remember those didn't burn me. Nowadays the gym looks a bit different and there may come eras where I don't do box jumps nor double unders. So that means to say box jumps burn much more energy from my body compared to the first couple of years of crossfit. I'd say this was a great workout, and I felt great to hit two workouts a day.

Monday 8.6: Loredo

Monday. Benchmark workout Loredo. Time, 20.10 (PR)

My lower body felt stiff as f*ck entering this week. Well, maybe entire body was somehow in off-mode, and definitely not ready for a workout. I went outdoors with the twins, kicked some football with my wife at the same time, and started to get my joints feeling better and better. Still, first air squats felt like I had a weight vest on.

Loredo. Time, 20.10 (PR)

• 6 rounds of:
• 24 air squats
• 24 push-ups
• 24 lunges
• 400m run

I saw Toni post a teaser in Instagram that he's about to hit this one in the near future so maybe that had stayed ringing in my head and this morning it felt like an okay idea. I just started moving and decided to see what happens. First round of bodyweight movements felt a bit stiff but after coming from the first run and entering second round od bodyweight stuff the feeling was much different.

I went unbroken on squats, push-ups and lunges without having to slow down at any point. Same with running. This workout felt like I was the captain all along. I remember having to pause those bw elements occasionally before but this time those were not an issue. Felt great about it. That run is quite precisely 400 meters but there's some incline on the road so that makes the return part of the run feel like I'm running uphill. Even though it's not that radical elevation for sure.

Sunday 7.6: Run, Bar mu, bench, bent over row + Jerk, lunges, du

Sunday. AM. Wod of running and bar mu's. Bench 5x6 @ 75kg. Bent over rows. PM. Wod, 8 rounds of 8 jerk @ 50kg, 16 lunges, 30 du. Time, 17min

It wa was a happy day. Two training sessions in one day. In the morning I did bodyweight workout and then upper body strength training. In the evening I had no other choice but to hit another workout as I had some free time because the oldest kid was with grandma and grandpa. It's only natural to train a bit more if I have some spare time.



Wod. Time, 18.30

• Wod, 5 rounds of:
• 400m run
• 8 bar muscle-ups

Warm-up was quite short so I went for the run and reckoned I would probably get going on quite alright during that first run. Some chalk in my hands and went up in the pull-up bar. It's been a while since doing bar mu's so I really didn't have any idea how these would feel like. I thought maybe 4-5 reps would be realistic. So it definitely was a hugely positive surprise to knock 8 reps unbroken. I could have squeezed 1-2 reps for sure but I thought there are many laps still to be completed so I gotta leave something in the tank on the first round of a workout.

This rolled very good as I was able to get 6 reps each round except the third round where I did 5 reps "only". This workout was a great confident booster on this movement. The volume grew to big measures. Especially my hands usually rip somehere around 25 reps. So I was in awe that they only got torn somewhere around 37 reps. But of course they had to




Strength.

• Bench press 5x6 @ 75kg
• Bent over row, 12+12 reps @ 25kg dumbbells, with pause on top

I still had time so bench felt like a good idea. Afterwards, still some bent over rows to maximize the burn in upper body. I'm telling you, it hurts now as I'm writing this on Monday evening. Actually my body hurts pretty much all over the upper body.



Wod.  Time, 17min

• Wod, 8 rounds 
• 8 push jerk @ 50kg
• 16 reverse lunges
• 30 double unders

In the evening I still had some extra time so it felt great to just step outside and enjoy my own home training box which is like a normal crossfit gym. The only difference is that I do have a "no drop" policy around here. Except if I'll carry my gym matts to the drive way. Then there are no limits whatsoever.

On the workout itself I'm very happy those double unders rolled quite nicely. its's been ages since doung them last time.

Saturday 6.6: Hang power cleans and Hspu

Saturday. Wod, 10 rounds of: 6 hang power clean @ 70kg, 12 hspu.

This morning I felt much better with my back and I couldn't hold back anymore. It was about time I get my hands on a barbell. I played a bit doing different movements on the warm-up. Squat cleans also felt good but I didn't wanna risk anything on the first time going with the barbell.

Wod.

• For 10 rounds of:
• 6 hang power cleans @ 70kg
• 12 handstand push-ups

I decided the barbell's weight so that it would start feeling heavy'ish but still manageable to complete unbroken. This was rather good weight. I was able to control the barbell throughout the workout. Maybe 75kg would have been perfect for the cleans.

However, then the total burn in my shoulders would probably have mounted a notch too much. I was able to complete all 10 sets of those 12 hspu's unbroken but the last two rounds definitely were a tough effort. I felt good after the wokrout as this felt like a good traditional couplet and made my breathing go heavy.

Tuesday 2.6: Strict pull-ups, ring dips

Tuesday. For 5 rounds of: 15 strict pull-ups and 20 ring dips.

It's a reality that I have done a lot of strict movements lately. The sole reason for this being that my back might have tweaked a bit in some of the sessions even though I never felt that. This has resulted in completing about 300 strict pull-ups in the past week including today's repetitions). That's a lot to me.

Wod.

• For 5 not for time of:
• 15 strict pull-ups
• 20 ring dips

To be honest, I didn't have a plan entering the workout. I just figured hey let's try to knock some pull-ups. It turned out I got 16 of them on the first set. From then on I went on with 15's. They were not unbroken sets but something around 11 reps on average. I'm still happy that during these maybe two weeks that I have concentrated on doing these strict my skills and technique has evolved in such a short time period that I can already see the progress clearly

Same with ring dips. There was a time when this felt extremely heavy, with no exceptions. Lately these have felt much better and much more natural. Today I knocked at least 13-14 reps on first time. Can't remember anymore if it was unbroken or not.

Monday 1.6: Cindy and C&J with dumbbells

Monday. Wod, for 15 rounds of Cindy and c&j with dumbbells.

Finally I got some more variation to the workouts. I saw this on Ben Bergeron's programming the same morning.

Classic

Wod. Time, 23min

• 1 round of strict Cindy + 1 clean and jerk @ 2x15kg dumbbells
• 1 round of strict Cindy + 2 clean and jerk @ 2x15kg dumbbells
• 1 round of strict Cindy + 3 clean and jerk @ 2x15kg dumbbells
• Continue up to 1 round of Cindy + 15 clean and jerk @ 2x15kg dumbbells

Two modifications to normal Cindy. These were strict pull-ups. Not that I would have done them any other way but these were written as strict pull-ups by Bergeron. Those suited well for me. I completed an extra 25 reps after the workout to reach a total of 100 strict pull-ups.

Those dumbbells were kind of light because I didn't want to compromise anything with my back. These worked well for the purpose I was after. This was a good breathing workout and I'm happy I didn't end up in any troubles with the pull-ups ubt was able to go through them effectively from first to 15th round.