Monday 21.9: Du, L-sit, Run, Burpees

Monday. Emom x 10: Du's and L-sit hold. Wod, 4 rounds of: 400m run, 30 du, 15 burpees. Time, 14.20

The feeling this Monday Morning was surreal on my body. Lower body was hit by a truck due to big volume squats two days ago. Upper body and arms / forearms were also destroyed because of yesterday's efforts. So it was a blast to hit this one :) I thought where does it not hurt? Core can take some beathing and I can also jump around with a rope.

Workout.

• Every minute on the minute x 10 minutes
• Odd, 40 double unders
• 0:20 L-sit hold
  

I am very happy on the late progression of double unders. I'm feeling confident on those and can go for unbroken sets of 30-40 without having second thoughts.There are thing to fix in my technique for sure but those are not easy to overcome after 8 years of doing du's in a certain way. So I went unbroken on these and then hit L-sit holds every other minute. In my opinion these two worked well together. Yes, those holds started to become very unpleasant but I sold it to myself that this is the way it should be like.

Workout. Time, 14.20

• 4 rounds of:
• 400m run
• 30 double unders
• 15 burpees
  

I wasn't ready to quit after the first session. Even though it was a hasty session and the schedule tight I still had time for another piece this Monday. I needed to get more double unders in my system so it turned out to be like this. Running was steady, Du's were unbroken and I paced myself on the burpees. I was left with a good feeling about this workout.

Sunday 20.9: Clean emom and intervals

Saturday. Emom x 12 of clean variations. Intervals, every 3:00 for 18min: 15 pull-ups, 6 front squat @ 80kg

Like I wasn't already walking stiff-legged from yesterday's squat sesh. But those legs worked so I crawled myself to the gym and started developing this idea in my head about cleans and interval training. Intervals usually mean a lot of heavy breathing and burned legs

Barbell cycling.

• Every minute on the minute x 12 minutes
• Odd, 4 hang power clean @ 80kg
• Even, 4 hang squat clean @ 80kg

Somehow I reckoned 80kg barbell would be heavy on this one. But I was able to manhandle this weight all the way. Actually I felt very "comfortable" with that loading. I mean I had no issues with that Rogue's Ohio barbell. Even those squat cleans moved nicely all the way.

 

Intervals.

• Every 3:00, for 18 minutes (6 sets) of:
• 15 pull-ups
• 6 front squats @80kg
  

These short intervals were awful. Of course when I write this type of intervals, the goal is to move with a purpose, fast and without recovery times. So I jumped on the pull-up bar, went for 15 reps and jogged to the barbell which laid on the ground. Had to squat clean that one for the first squat and then pumped it up to a total of 6 front squats. These took me 40 - 45 seconds to complete every round. It stayed consistent even though the feeling grew nastier by the round

 

My mental image was seeing Mat Fraser running from pull-up bar to a 50kg barbell for thrusters on Friendly Fran at this year's Crossfit Games. Yep, I think it might look a bit different but that was my motivation for this one.

Saturday 19.9: Back squats

Saturday. Back squats 7x10 @ 95kg

My wife went to a summer cabin with a bunch of friends on Friday so I was with all the kids at home. At this point that is a bit too challenging combination to hit a workout at the same time. After they went to bed I was done for the day myself too :) So I did my squats the next day as twins went for a nap, and went outdoors with the oldest daughter.

Strength.

• Back squats 7 x 10 @ 95kg
  

This was the fourth round of this squat cycle. I began this same 7x10 system from 80kg, then have added 5kg per week. This far I have had no issues on these squats. The volume is high but this has been a clear system and there's a purpose behind this. I had some issues with my knee so I haven't put a heavy load on a barbell in the past months. And because I haven't been able to squat during the summer I needed to start lighter not to stress my left knee. This cycle has felt great, and my lower body has been hit my a truck for maybe two days afterwards. And it has been awesome mentally to squat a lot

Thursday 17.9: Clean and squat wod

Thursday. Wod, 10 rounds of: 10 hang power clean @ 40kg, 10 front squat

Wednesday was a recovery day and it probably would not have beena bad idea to have another one on Thursday. My energy levels were at zero and my work day was so tight that it eas difficult to find a lunch break. So I went outdoors in the evening. My warm-up didn't give any ideas so I just took a light barbell and wanted to move.

Intervals.

• 10 rounds of:
• 10 hang power clean @ 40kg
• 10 front squat @ 40kg
• 30sec work, 60sec rest
  

There was basically no plan as I started moving. It was created in seconds after I put the timer on and had my hands on the bar. I completed 20 reps with the bar, then put it down. Took a glimse on the clock which said it was a 30 second round. I took a minute of recovery, and repeated this for a total of 10 rounds. Even though the barbell was light it started to burn my legs little by little.

Tuesday 15.9: Badminton

Tuesday. Badminton for 1 hour

Classic stuff, nothing new to report

Monday 14.9: Row, burpee box

Monday. Wod of rowing and burpee box jumps. Time, 17.10

Yep, it's been a rowing fiesta that just continues to keep on going strong. It's been long time since utilising my box jump station so it was awesome to put that in to use. It was a busy start to the week so this workout made it a lot better. Even though it ate a bit of my soul and left me on my knees afterwards.

Workout. Time, 17.10

• 50 cal row
• 25 burpee box jumps
  

• 40 cal row
• 20 burpee box jumps

• 30 cal row
• 15 burpee box jumps

• 20 cal row
• 10 burpee box jumps

• 10 cal row
• 5 burpee box jumps

It would be great to know my pacing on the rowing but to be honest I have no idea whatsoever, not on any of the rounds. It has usually been somewhere around 1.50 - 1.55 during workouts. I kind of like this kind of programming in workouts. Big chunk of action in the beginning and then you slice something away every round. It's mentally much more rewarding to do the reps compared to if it was rising or there were identical reps each round but they were big sets.

Burpee box jumps are divine. Nasty mofo for real. I don't know what strategy you need on these, just keep moving. Pace yourself and try to control the breathing. I noticed my legs were hot as hell on pretty much every set towards the end. These were even more challenging than I dared to think beforehand. But as always, you just push through and continue to chip down the reps.

Sunday 13.9: Row, Du, Pull-ups

Sunday. Buy-in 1.000m row, then 10 rounds of: 30 du and 15 pull-ups. Time, 16.34

As if I didn't get enough of rowing yesterday I needed some more. The real point behind that 1k row to start the workout was to get my heart rate up and body better prepped for the workout. We went to the Woods in the morning with family. We love to jump in the car and head to one of the neraby forests to wander around. Lots of things to awe with the kids.

Workout. Time, 16.34

• Buy in with 1.000m row, then 10 rounds of:
• 30 double unders
• 15 pull-ups

So okay, the 1k row was the real warm-up with 1.55 / 500m pace. Plus it of course may have brought some tension in the forearms prior to the pull-ups. Yes only 1k distance but I'm thinking going for 150 pull-ups so it would be ideal to have fresh forearms to start with.

I'm happy on how those double unders are going nowadays. Went unbroken as I have gone mostly in the past weeks / months. On the pull-ups I could have gone ub for some rounds but my goal was to optimize this so after first round I changed the plan. Might sound funny but I did 12 + 3 reps every round after that. Why not complete 10 + 5 or split it in half? That's mental stuff to me. I knew I could keep going for 12 reps every round and then I'd have only 3 reps left to complete. Leaving 5 or more reps for the second attempt would lead to bigger recovery periods for me. Now it was easier mentally to drop, turn and complete the remaining reps.

Saturday 12.9: Row and Wall balls

Saturday. Amrap 30min: 1.000m row, 30 wb. Result, 5 rounds + 250m row.

Yesterday was third Friday squat progression in a row. I'm starting to get a little proud of myself for keeping up with that system. My legs have been smashed every time so it's a little bit of a mystery why I jumped on to this workout the following day. Well, it's good to kill those legs entirely every now and then.

Amrap 30. Result, 5 rounds + 250m row

• 1.000m row
• 30 wall ball shots

That pace on the Concept 2 was systematically between 1:55 - 1:57 through all 5 rounds. My logic was to maintain a pace which I could keep for a longer period of time without having to start gasping for air. Surely it burned my legs and lungs in the long run but it was manageable. This totalled 5.250 meters during half an hour workout.

Wall balls are something i feel rather comfortable with. Well, okay to be honest that word does not describe it well but I mean to say I can keep throwing that ball up in the air and not stop and lean my elbows on my knees all the time. Thirty reps is still a lot to be thrown unbroken so I did those 20 + 10 reps every round.

My round times were very close to each other, 5.45 - 5.50 every round so the purpose of the workout was reached.

Friday 11.9: Back squats

Friday. Back squats, 7x10 @ 90kg.

This was the third Friday in a row going for this squat progression. I'm kind of happy I have been able to smash those squats consistently.

Strength.

• Back squats
• 7x10 @ 90kg
  

I began these squats with 7x10 @ 80kg, then adding 5kg per week so it's been 85kg last week and 90kg today. I thought my body would become used to hitting high rep squat sets and my butt, hamstrings and quads would not be out of order for days after that. But little did I know. Lower body has been smashed for two days afterwards, after each of these three sessions. I have kept some pace on these squats so that the recovery time is not several minutes. These have been rather quick squat sessions. I have climbed to somewhere around 120kg prior to first work set. It has felt great this far to squat with a purpose.

Thursday 10.9: Crossfit Kehä with Pony

Thursday. Barbell cycling and gymnastics. Pair workout.

It was a blast to get to visit Crossfit Kehä. It's not that common that I get to train there. Of course the surroundings are perfect and that also means that I'm getting Toni as a training partner. Having either him or my brother to throw down means it's gonna be a lot of fun.

Workout.

• Every 2:00, alternating between A and B

A

• 3 power clean
• 3 front squat
• 3 push jerk @ 50, 55, 60, 65, 70kg

B

• 12 handstand push-ups
• 12 pull-ups
  

Okay, afterwards it could have been rougher. This was something Toni copy pasted from some program he was following. That barbell cycling piece was maybe too light. Even though that 70kg barbell felt like too shaky in my hands when having it overhead. That stability was not there. And it was only 70kg. Because it only took like 15 seconds to perform, there was too much recovery time after that. So it might have suited better having more reps with something like 60kg barbell.

It was a cool trick to mix barbell cycling and gymnastics though. The bodyweight stuff was more taxing so that was kind of interesting.

Pair workout. Time, 8-9 minutes

• 50 deadlift @ 50kg
• 50 power clean @ 50kg
• 50 push jerk @ 50kg
• Every minute on the minute, starting at 0:00, both perform 4 burpees
  

We completed this together with Toni. We did those deadlifts quite fast as the barbell was only 50kg. I could have continued those to sunset. Changing to power cleans was a different thing. We did mostly 5-rep sets on those. On the jerks it was also mostly 5's all the way. At some point we had to cut them down. Normally probably not but there was a twist that both of us had to complete 4 burpees every minute. That definitely had an effect and the body just wore down little by little. Shoulders got fatigue so after doing burpees and sets of 5 jerks it occasinally had to be broken to triples towards the end of the minute. This took us something north of 8 minutes in total.

Tuesday 8.9: Badminton

Tuesday. Badminton for 1 hour with Tuomas

This has become a weekly routine. Okay, not a routine as we do not have a fixed time but this far we have usually found a time once a week to hit one conditioning session. These sessions have been very close each and every time. I don't believe we would continue to hit it if either of us would be dominating the field all day long.

Monday 7.9: DB snatch and burpees

Monday. Workout, 10 rounds of: 8/8 db snatch, 8 burpees. Time, 14.50

Some might say the last two previous days had been somewhat grip intensive training sessions. Completing sets of 50 kb swings on Saturday and then Fran type intervals on Sunday. My forearms were still feeling good even though I was a bit tired overall. I went to hit this workout in the evening as my daughter joined me in the gym as she did her drawings in the same time.

Workout. Time, 14.50

• 10 rounds of:
• 8 snatch @ 25kg dumbbell, right hand
• 8 snatch @ 25kg dumbbell, left hand
• 8 burpees
  

Those round times were remarkably identical when compared with each other. I started doing this without any plan on the time frame. It turned out it took me about 90 seconds to finish one round. From then on I just wanted to hold on to that pace for another 9 rounds. I'm very pleased I was able to maintain this plan throughout the workout.This was basically dependant mostly on mental game. It wasn't too physical on strength. Mostly the breathing aspect was the thing that determined whether to hang on to the pace or not.

Sunday 6.9: Intervals on thrusters and pull-ups

Sunday. Intervals, starting at every 4:00 for 6 sets, complete 15 thrusters @ 40kg and 15 pull-ups

Yes, it looks something like Fran type of action. And it was. The combination of thrusters and pull-ups is always intriguing. But still so damn nasty. I have promised myself I will not do benchmark workout Fran anymore, like ever. My goals are different nowadays. I'm working out because I like to, and just to keep in shape.

Intervals.

• Every 4:00, for a total of 6 sets, complete:
• 15 thrusters @40kg
• 15 pull-ups

There is some walking between these two stations but it was sub one minute to complete one set of an interval. I'm very happy that those thrusters were well under control throughout all those 6 sets. My breathing was calm and cool but as I walked to the pull-up bar the idea of jumping up there was not great so I had to force myself to go further. Pull-ups got tough towards the end but I got through these unbroken which was of course the only natural purpose of this workout.

Saturday 5.9: Row and Kettlebell swings

Saturday. Wod, 3 rounds of: 1.000m row, 50 kbs @ 32kg

Okay, my butt hurt from Friday's squat session but it was still somehow tempting to grab a kettlebell and swing it around. Put more pressure on the posterior chain.

Wod. Time, 20.26

• 3 rounds of:
• 1.000m row
• 50 kettlebell swings @ 32kg

This turned out to be (not a surprise though) grip intensive workout. Rowing was somewhere around 1.55/500m pace which has become somewhat a standard in my workouts. Especially when going for longer distances like this.

The real beef on this one was still those kettlebell swings. I completed every round with 3 sets. First grab was always 22-23 reps. Second set was 15-17 reps and so the last was 10-12 reps. As I estimated, the thing was definitely grip strength. Breathing stayed under control throughout the workout. I'd say it was well managed.

Friday 4.9: Back squats

Friday. Back squats 7x10 @ 85kg.

This was the second time hitting my back squat progression. I know it's not easy for me to maintain a certain strength progression nowadays but I'll try to hold on to this one. Let's see how far I can get to. There are so many variables in my life nowadays with three little kids and a busy work and it would be crucial to maintain a system in a strength progression. I see some challenges there but this far I'm feeling good about this.

Strength.

• Back squats 7x10 @ 85kg

These are actually pretty awesome these 10-rep sets. I usually build up to somewhere around 120kg for a single just to get a barbell on my back that's heavier than those actual sets. Thus, when I put the actual work set loads on the bar it feels light. Okay, when I pup it up for 70 reps it starts to feel a lot heavier than in the beginning. And I casn definitely feel it for the next 2 days after squats.

Thursday 3.9: Row, Run, T2b

Thursday. Wod, 5 rounds of: 1.000m row, 400m run, 20 t2b. Time, 40min

For this Thursday I choce to just move my body. Only goal was to move. I believe I created this on the go. Didn't warm-up much. That first round of rowing worked well for getting warmed up and ready for the workout. Pace kept steady throughout the wod, it was 8 minutes per round, and a total of 5 rounds equalled to 40 minutes. Longer workout what I'm used to writing but this was perfect for my purposes for today. Those t2b's were unbroken action on every round

Workout. Time, 40 minutes

• 5 rounds of:
• 1.000m row
• 400m run
• 20 toes-to-bar's
  

Wednesday 2.9: Adventure Park Zippy

Wednesday. Adventure Park Zippy

Since korona virus took over Finland as well, our CEO ordered every one of us to work from home. That was really a huge change as I used to do approximately 1 day from home per month. So doing that every single day felt weird at first. However, I got used to that pretty quickly and started to see all the great benefits of that. Nowadays, I love it. It's so easy to arrange my days as I need to. I have a lot of work to be done in my role so this has brought a lot of efficiency as I do not have to travel 2.5 hours per day to from Klaukkala to Helsinki and back. Plus I have found ways to keep in touch with relevant people frequently so that everybody feels appreciated in their work.

Anyway, today was a day when we had agreed to catch up with a bunch of colleagues. We had scheduled to meet at work in the morning, talk about everything, have lunch and then head to this adventure park called Zippy. The main idea is to climb in the trees, and with the help of different types of ropes, bridges, nets, cables and monkey bars move yourself from one place to another. While all the time staying somewhere up there in the trees. That's a lot of fun in my opinion. And some might call it gets physical at some point. This was my second time visiting this kind of park. Grip strength was at test occasionally. Other than that, this was easier than the previous park I went to. Still, it was a blast and definitely awesome to see those dear colleagues :)

www.zippy.fi

Tuesday 1.9: Badminton

Tuesday. Badminton for 1 hour

Took one hour badminton with Tuomas in the evening. Perfect, as always. It's great to use this condition to some other sport as well.

Monday 31.8: Clean and Run

Monday. Wod, 7 rounds of: 10 hang power clean @ 70kg, 400m run. Time, 21min

Needed something quick to squeeze in during work day. This was my lunch workout. Took the barbell for a ride for couple of times with climbing weights before coming back to 70kg for the workout.

Workout. Time, 21min

• 7 rounds of:
• 10 hang power clean @70kg
• 400m run

I didn't stress about this at all. Just took the first 10 rep set, and headed for the classic run up and down the street. On the next set I took another 10 reps and went back to running. It turned out my pace was solid all the way, and round times kept about the same. All clean sets were completed in unbroken style, and running was also identical. So there were not much changing factors which means to say my round times were at 3 minutes each. That running stretch is 400 meters with some downhill and uphill.

Sunday 30.8: Hspu, Clean, Lunges

Sunday. Amrap 7 of: 7 hspu, 7 double clean @ 2x25kg. Result, 8rds + 7 hspu. Accessory, 6 x 20 reverse lunges @ 32kg kb at front rack

On Saturday we went to Luukki for a two hour walk in the morning. This Sunday I ate crossfit for lunch and then went back to Luukki in the afternoon for another two hour walk in the woods. The kids love it. And they eat all the berries out there. It's a blast to watch them have fun

Workout. Result, 8 rounds + 7 hspu

• Amrap 7 minutes of:
• 7 handstand push-ups
• 7 double clean @ 2x25kg dumbbells

This was great. I was able to keep the pace solid and rather fast. The number of repetitions per movement / round was modest, plus it was only a 7 minute time window so that was obviously the goal all the way. Naturally it was an unbroken effort. Anything but that would have been a dissappointment. This burned shoulders for real.

Accessory.

• 6 sets of:
• 20 reverse lunges @ 32kg kettlebell at front rack position
  

I needed to get some positive pressure on my posterior chain and this turned to be my solution for that need. Nothing too serious but a good quick action to get some rear work.

Saturday 29.8: Row, Jerk, T2b

Saturday. Wod, 50-35-20 of: row cals, push jerk @ 40kg, t2b. Time, 22.50

We went to Luukki natural park to walk around for 2 hours. It's a great way to spend some quality time with the fam. As we walked there Pauliina spotted quite soon there were a lot of blueberries in the bushes Still to be picked so we probably spent one hour just eating those :) All kids were as eager as I was in a candy shop when I was a little kid. When we returned home and kids went for a nap, it was my time to shine

Workout. Time, 22.50

• 50-35-20 reps of:
• Cal row
• Push jerk @ 40kg
• Toes-to-bar's

Well, I don't know if it was that shiny business but it was a workout where I got what I needed. Row was 1.51 on the first round, 1.56 on the last round, and not sure of the last one. Jerks were 18-12-8-7 on the first round. Middle round was 18-10-7 and last one 14-6. 

But the real deal was toes-to-bar's. I hit a wall on the first round which is always cool. Nooot. Those went alright up to 35 reps but the last reps were a battle, and I felt my abs cramping a bit. The latter rounds were also struggles on those t2b's but somehow I was able to push through.

Friday 28.8: Back squats

Friday. Back squats 7x10 reps @ 80kg

My body feels actually quite okay and no bigger issues anywhere inthe body. Knee is okay, and has been for some time so there's no excuses left to squat. No but for real, I like to squat and have been missing it for quite some time.

Strength.

• Back squat 7 x 10 reps @ 80kg

Because I haven't squatted much it's obvious there's no point in going for 1 rep max type of squats. One day I was listening to a podcast by Barbell Shrugged guys talking about different type of squat programs and what's useful to what kind of purposes. They seemed to be of the same opinion that doing singles, triples or alike are okay for a crossfitter to get some ego boost and build self-confidence but when you think how well that transfers to workouts and metcons, it's not self-evident.

On the other hand, when you have a barbell in front rack or back rack and you complete 21-15-9 type of workouts, it's more beneficial that you are used to doing heavy loads for long sets. Long story short, I decided to give it a shot - taking that my knee stays good - on this kind of squat progression. Sets of 10 reps, starting with lighter barbell, then adding some weight during the process. I'm not good in these progressions at my home gym. Usually I ditch them quite early on and I like to train by feeling instead. This is something I'd like to see myself completing for a longer period of time though.

Thursday 27.8: Badminton

Thursday. Badminton

We went to play badminton in the evening this Thursday. I've told before that it goes for an actual training session. Lately Tuomas has told his data shows it burns 950-1.000 calories during that 1 hour session so I'll take it. Good conditioning piece every now and then. Maybe once a week on average

Tuesday 25.8: Pull-ups, Snatch, Squat

Tuesday. Wod, 4 rounds of: 20 pull-ups, 20 db snatch  @25kg db, 20 db squat @ 25kg. Time, 13.15.

It's Tuesday so it was time to bring Emma to her dance hobby. It takes about 45 minutes so that means to say there's plenty of time to hit one workout in the meanwhile. They won't let parents participate nor watch her dance so I went outdoors to train. I had one other dad with me for this training session. I took both of my 25kg dumbbells with me, one for each of us. After Emma and I were done on our training, we went to cheer my brother's oldest daughter in her long jump competition at Klaukkala's track and field.

Workout. Time, 13.15

• 4 rounds of:
• 20 pull-ups
• 20 db snatch @ 25kg
• 20 db squat @ 25kg
  

I wrote this 1-2 days prior to this session. It popped in my head from somewhere. Doing 20 pull-ups unbroken in a workout is rough. No matter what you accompany the pull-ups with. This time it was snatches and squats with a dumbbell in front rack position.

I went ub on those pull-ups for maybe two rounds. I believe the third round was 14-6, and the last one something similar. Maybe smaller sets there. Those definitely hurt my hands / grip and it was not a pleasant idea to put my hands immediately on the dumbbell. Had to shook my hands and then take those dumbbells for a walk. I completed 10 reps with right hand, then another 10 rep set with left hand.

This definitely was an ugly workout. The combination was great. Upper body and pulling was on test, and those squats started to burn my legs every time somewhere around 14 reps. Decision was made to go unbroken no matter how bad it would suck.

Monday 24.8: Deads, Du, Reverse lunges

Monday. Wod, 8 deadlifts @ 110-140kg, 50 Du, 14 reverse lunges @2x25kg db's.

I did one workout some time ago with deadlifts and that was freaking awesome. I tweaked my back couple of months ago probably in a deadlift strength session and that taught me to be a bit afraid to pull heavy. I never had any issues during that past session but the next day (and months) were painful. So that's why I haven't been writing any deadlifts in my wods this summer. But the previous deadlift workout was promising and back felt great and strong on that one. That's why I dared to hit some pulls again.

Workout.

• 8 deadlifts @ 110kg
• 50 double unders
• 14 reverse lunges @ 2x25kg dumbbells
  

• 8 deadlifts @ 120kg
• 50 double unders
• 14 reverse lunges @ 2x25kg dumbbells
  

• 8 deadlifts @ 130kg
• 50 double unders
• 14 reverse lunges @ 2x25kg dumbbells
  

• 8 deadlifts @ 140kg
• 50 double unders
• 14 reverse lunges @ 2x25kg dumbbells
  

There was no clock running on this one. I just completed and aimed to focus on quality. That means to say I just focused on those pulls and to hit those double unders unbroken if possible. Usually you see me knocking double unders for sets of something between 20 and 30 reps. This movement is definitely not an active rest period during workouts as I have read it is for some top athletes. My movement is not efficient and economic so that taxes me too much. I jump too high and my shoulders get fatigue.

 

On the deadlifts the bar itself wasn't an issue. My pulls have always been strong. I mean relatively strong compared to my other lifts. This time for some unknown reason it felt like in pretty much every lift came up somehow tilted. Left side came first and then right. Little of course but so that I noticed it. I took each 8 rep set as 8 single lifts. On the last set I decided to get only 5 reps because that tilting started to feel odd. Lunges were there just to bring more pressure on the posterior chain. 

Sunday 23.8: Clean, Jerk, Hspu, T2b, Burpee + Row

Sunday. Lunch workout: Emom workout. PM: 5k row

It was a busy day. In the morning we went outdoors with the family. When twins went for a nap, I went to train outdoors for a rather exhausting workout. In the afternoon I went to a friend's kid's birthday party with two of our kids, Emma and Lukas. Those kid birthday parties are always a show :) In the evening after all the kids went to sleep I went for another session. Just rowing for 5k.

Lunch workout.

• Every minute on the minute
• 2 rounds of:
• 1st, 7 hang squat clean @ 60kg
• 2nd, 7 push jerk @ 60kg
• 3rd, max reps handstand push-ups
• 4th, recovery
  
• Straight into
  

• Every minute on the minute
• 2 rounds of:
• 1st, 7 hang squat clean @ 60kg
• 2nd, 20 toes-to-bar
• 3rd, 15 burpee
• 4th, recovery
  

I usually don't do this kind of emoms where you have a rest minute during the workout. This time that was well thought. It would have been too rough and naturally the reps would have been lower without that rest period. So it took a total of 32min to go through this one. Eight minutes of both entities. Cleans were the stable element there. Then in the middle of the workout I changed the tse jerk/hspu combo to t2b/burpee. Both worked perfectly.

Strength.

• Hang power clean triples, 6x3 reps
• Barbell @ 80, 82, 84, 86, 88, 90kg

As it felt so good having my hands on the barbell I decided to give it a go for another piece of barbell cycling. These were good weights for me on hang power clean. Squat clean in general hsa always been quite okay for me but just for power cleans going for 90kg was quite super.

Conditioning.

• 5.000m row

In the evening I took this gem just for the fun of it. Felt like I needed to just get my body moving in the evening. Nothing serious, just kept moving.

Saturday 22.8: Push press

Saturday. Push press 5x10 @ 60kg

This was quite an active day. In the Morning I went for a stroll with the twins for one hour to get some quality time with those little dudes. Then after lunch the twins went for a nap and I went running with Emma for 75 minutes. We started our journey by climbing the Tornimäki stairs (about 350 steps), then she hopped on our stroller type of thing which is meant to be either pulled in the back of a bicycle or then pushed by walking / running. We jogged for maybe 45  minutes and then went to a park so that Emma could go to a kids swing. In the evening I did some shoulders and core with ab wheel.

Strength.

• Push press 5x10 @ 60kg
  

I haven't been doing presses for strength in a while. And it's not that easy to program a progression as I do not have the possibility to lock my training slots beforehand and thus it's not easy to write any progressions. Anyway, these were ok weights for me. My overhead stability is not great I noticed. Maybe more barbell over head would make life better.