Sunday. Amrap 25min. Run 400m, 20 hspu. Result, 7 rounds.
Bodyweight stuff. Needed to just get some fuilds running in my body. Okay things escalated with 140 hspu's in the workout. But it was under control all the time and didn't tax my body that much. This was steady pace wod with easier pace on the running. Ideally thoes hspu's would have been unbroken stuff but this time they were not. It was 3 rounds ub, and then 17-15 reps on the first set and so on.
I had different ideas and excuses for this training evening for doing a sloppy session. Somehow I was able to find the battle mentality minutes before It was a busy day from the very Morning I woke at 6.00. This training session took place in the evening. I was able to maintain a good solid pace throughout the wod. Wall balls unbroken of course with such a small amount of them. Pullups were unbroken for 7-8 rounds. Then I had to do them something like 8-4. Great wod and I felt like a superman afterwards as the initial feeling was much different than my performance actually was.
Friday. Back squat 5x5 @ 110kg. Deadlift 4x10 up to 140kg
Lower body day. I've been squatting on Fridays for quite some time, already months. Building my base up. Little by little. And I can see the progression has built my strength up. I have added a single heavy squat before doing my work sets. Today it was 140kg. I try to get used to heavy weights that used to intimidate me.
It would be ideal to get some accessory stuff after the squats. Today I actually made these through quite quickly so I enough time to do also pulls. No biggie on both movements. Squats were easy and it's been ages since pulling heavy so I didn't wanna take any risks in there.
Thursday. 3rds of: 2min on, 2min off of push jerks @ 60kg
This is something I do quite rarely nowadays. My shoulders have always been quite stiff and thus they need to be thoroughly loosened up prior to hitting it heavy. And I simply don't have time for that. With 3 little kids and a busy job, I believe my life is time sensitive all the time. Anyway, this workout is a classic. Used to do this for quite a number of times. This is something I took from Mikko Salo, the real champ, on my early days of starting crossfit. He once told this was something he used to build his shoulders and stamina overhead, or something alike
After two days of squatting I had troubles walking and sitting on a couch on Sunday and Monday. Loved it. For this Tuesday I took an emom with a rest period written inside it. That means to say I'd push myself a bit more on the first three minutes. Quite a bunch of heavy'ish cleans, lots of hspu's and then push it on the rowing. I did my best every minute to reach those calories as fast as possible. And that part was definitely the toughest of all rounds. Little by little, round by round it was more challenging but still manageable.
Saturday. Emom x 12: 5 front squat @ 90kg. Emom x 12: 10 burpees
I needed to get some more squats in the bank the following day. This time front squats. Those rolled well and I did quite a volume in short time period with this emom style workout. Those really bit my quads. Afterwards I took a good breather. Maybe because my legs were already smoked, those burpees in this emom also felt a bit tougher.
This was gonna be the day I was gonna hit 140kg squats. It's been forever since squatting that weight. I believe I took it once in January or something. At the end of a squat progression. But this squat cycle has given me a lot of confidence and strength so I knew I'd be completing these heavy squats. Doing 7 singles of them pleases me a lot.
Decided to hit one benchmark wod from Pat at Crossfit Linchpin. I believe I got myself a warrior mode on this one. It looked ok on paper but I realized it's a trap. And it was. Nasty mofo. Thia oke hurt bad but I was able to dig deep and push forward eith dignity. Super happy about this.
My brother came to visit my gym. He needed to do high intensity workout because he had some competition coming up and he was about to peak his performance. We wrote this as intervals so that Sipa started with the work described below (hspu, cleans, pull-ups) and I rowed on the concept2 for recovery pace. That was 2:00 pace throughout the wod for me. After he finished his part, we took turns and continued like this for 20 minutes.
Amrap 20min.
8 handstand push-ups
10 hang power cleans @ 50kg
12 pull-ups
Went unbroken all the way. The combination of cleans and pull-ups were awkwardly challenging, and definitely burned my grip a lot. Still, I managed to go unbroken all sets. I believe it was a total of 6 rounds for both bros.
In the middle of a very busy work day I managed to find a slot to do something. No time to warm-up, just move an empty barbell for couple of reps, sit on the concept2 and start moving. I completed one round, and needed to answer one important call, then completed another 2.5 rounds and got interrupted for the second time. Finally I got to the end. No need to get upset about those cases, it's still important to get some daily moving done.
Sunday. Wod, 4 rounds of: run around the block (ca. 4min), 50 box step-ups. Wear a 9kg vest. Time, 26.12
I needed to get something like a bodyweight workout done. In the spur of the moment I just grabbed a vest, put it on and decided to do a running workout with that one. It's always a bit nasty to run with a vest as it bounces up and down but it always does the trick and counts as a good metcon
Workout.
4 rounds of:
Run around the blcok (took me about 4 minutes)
50 box step-ups
Wear a 9kg weight vest
The other part of this workout was box step-ups. I nailed those unbroken. Actually I think I probably got the inspiration from Crossfit HQ's post where they boosted some hero workout of 1.000 of step-ups. I went through those 50 boxes unbroken every round, and the round times were about as follows:
6:46
6:36
6:36
6:21
That means to say the pace was steady and consistent.
Week 12 of my squat progression. Most weeks it's on Fridays but yesterday was Friday 13th and the day lived up to its expectations. Didn't have time nor energy to hit heavy squats. This Saturday situation was different and I was eager to go after those. And completed them with dignity.
No plans whatsoever for this session. From a clean blue sky it hit me that hspu's needed to be done. I wanted to do a big set of those and didn't have any ambition to accompany those with any other movements. So it was supposed to be done with as fast as possible type of approach.
Gymnastics.
75 handstand push-ups
Completed in 5 sets (30 PR, 12, 12, 12, 9 reps)
I happened to perform a Personal Record in the prosess of hspu's. That was great. I knew I had it in my tank but it's always awesome to hit new milestones.
Wednesday. Workout, of rowing, deadlifts, hang power cleans and wall ball shots. Time, 18 min
Quite a workout. Worked very well for the purpose I was looking for. I went through all those dumbbell movements unbroken, and cut the wall balls in to two sets. Maybe something like 25-15 or 28-12 reps. I'm very happy on the way I was able to go through this wod.
I didn't have much time nor energy to great freaky workouts so I just grabbed a concept2 rower and a set of dumbbells and started moving. This really touched my lungs and burned my legs. Kind of a nasty feeling over this one. Rowing was a notch uglier of these two movements as I wanted to keep the pace between 1.48 - 1.50 throughout the workouts. From third round of the rowing got really tough.
Farther's Day. Emom x 15min up to 100k. Intervals, every 3:00, for 6 sets of: 15 hspu, 15 kbs @ 32kg.
In Finland we are celebrating father's day on the second Sunday of November so it was great to have some breakfast made by the family and then we headed to a big park with the kiddos to hang around. After lunch the twins went to bed and I went outdoors to get some fitness in the books. In the afternoon another park session with the family.
Oly.
Every minute on the minute x 15 minutes
Hang squat cleans
1-3 min: 5 reps @ 80kg
4-6 min: 3 reps @ 85kg
7-9 min: 1 rep @ 90kg
10-12 min: 1 rep @ 95kg
13-15 min: 1 rep @ 100kg
This was an excellent session for throwing some barbell around
Intervals.
Every 3:00, for 6 sets of:
15 handstand push-ups
15 kettlebell swings @ 32kg
Work 1:00, Rest 2:00
In the beginning I thought if this is too little work for an interval piece. It took me about one minute, or less, to complete one round and I thought I'd better have more recovery than work time because this was very shoulder intensive workout and it would be impossible to maintain that system for 6 sets. In the end I was happy that I wrote this session like this, with all the reps and work/rest periods. Because I was done in the end.
Saturday. Wod, 5rds of: 600m run, 30 db snatch. Time, 27min.
My body was in full devastation for days since Tuesday's workout. Wednesday and Thursdays were pretty much day offs, and I'm very glad I was able to squat heavy on Friday. This Saturday I was Still a little off. I took one bar muscle-up in the warm-up and it felt horrible so I dropped that idea right away. Intensity was so high in the past week or so that maybe my body was not used to that kind of rocky road. However, that feels awesome.
Wod. Time, 27 min
Run around the block (about 600m)
30 dumbbell snatches @25kg
Steady pace throughout thw workout. Round times were 5.15, 5.15, 5.21, 5.30 and 5.40. On the fourth round I felt like my heart was jumping somehow oddly so I needed to take a break in the middle of those snatches, and before heading to the last round of running. Other than that, this was very steady paced workout and effort. Dumbbell snatches were completed with 15 right hand snathces and then 15 with left hand. I remember when this kind of volume made my upper back hurt for couple of days afterwards but this time that's not the case. It needs to be a 70-80kg barbell for quite a number of reps to get that same feeling. Maybe that's a good thing though
My body went to a shut down mode after Tuesday. I had a very intensive training week the previous week as I had took the intensity up a notch in metcons and then the barbells I moved were heavier. This Tuesday sealed the deal and I was sore as f*ck on Wednesday and Thursday. On Wednesday I tried to to do some recovery row but I had a lot of issues trying to row with my concept2. Abs were so sore as I tried to pull the handle that I rowd for maybe 4km and called it quits. On Thursday the situation had not moved tremendously to a better direction. I went for a walk and went the Tornimäki stairs up and down twice (about 350 steps) in order to recover.
Strength.
Back squat 6x3 @ 130kg
As I woke up on Friday my abds were still gone. I don't remember having had core soreness for days before. Anwyay, I was afraid I can't train today either. That would have been a bummer. I decided to try to squat. It felt good. So let's load up the bar and let's go.
Great feeling to take this 130kg barbell for a ride. It's been too long since squatting multiple reps with this load. I've done singles in the past month on these Friday's in the warm-up prior to the working sets. But doing triples at this weight was freaking awesome.
It was about time to hit it at Kehä. That means a lot of barbell throwing with Toni. This time we did intervals to start with, then moved on to strength piece. In the end I smashed my core with accessory stuff. Great training day.
Intervals
Alternate after every round, for a total of 5 rounds of both of:
9 deadlift @ 70kg
6 hang power cleans @ 70kg
3 push jerk @ 70kg
12 cal ski erg
I gave Toni the chance to write the programming for this day. No surprise it was something close to DT. One of his favorites, and something he always somehow suggests. Skierg was originally in the beginning but we decided to throw it in the end so that we wouldn't pace ourselves with that conditioning vehicle.
We talked that maybe it could be smart to do 8 deadlifts, drop the bar, grab it again and finish it. That's to save the grip. However, once I took the barbell, it was natural to just keep pounding forward. For the first 3 rounds I went unbroken with all these movements. It got harder and harder by the round. By the time I got to 4th round, I had to drop the barbell after 8th deadlift, just to release the tension, and then continue to finish it. Same system in the 5th interval.
My first round took 1.10, and it remained in the same range in the following rounds. Nasty set of intervals in my opinion. That skierg in the end was tough as my legs were smashed once I got my hands on the device. Perfect intervals.
Strength
Hang squat clean truples
Barbell @ 70, 75, 80, 85, 90, 95, 100kg
We had 10 minutes to establish a max triple for hang squat cleans. We started at 70kg, added 5kg per set and decided to go with the flow. My legs were jello and grip was gone after the first piece. There was 10 minute break between these workouts that I really needed. Otherwise this would have gone south. But after 2-3 sets I got to the core of it and body was back in action.
It's pretty remarkable that I was able to hit that 100kg for a triple. I'm not quite sure as I don't keep track of doubles, triples or anything like taht in any movements. But doing 100kg triple from hang position sounds like a shared PR in my head. I'm very happy about this session.
Accessory
100 ghd sit-ups
I had decided to destroy my core after missing the ghd device for a long time. I completed 50 reps in a row, then 2x25 reps to get a total of 100 reps. My abs cramped at some point in the second set and at least I got what I wanted and deserved. It turned out my abs really got smashed for days. Still, on Saturday I had some issues because of these ghd's and other training volume.
Monday. Emom x 12 min: Front squats up to 130kg. Wod, 5rds of: 10 back squat @ 60kg, 25 push-ups. Time, 8.30
Oh man my traps were sore from all those cleans from Sunday. I have been back squatting once a week on Friday's and have neglected front squats for real, and for a long time. It hit me like a lightning from a clear blue sky. I needed to front squat.
Strength.
Every minute on the minute x 12 minutes of:
1-2min: 8x60kg
3-4min: 4x90kg
5-6min: 2x100kg
7min: 1x105kg
8min: 1x110kg
9min: 1x115kg
10min: 1x120kg
11min: 1x125kg
12min: 1x130kg
However, my concept was a little vague. I just took the barbell for a ride and decided to see how it turns out to in emom style. It was a great way to get prepared by taking a light barbell and take multiple reps. First two minutes was 8 reps @ 60kg. Obviously light one but good to get the body moving and fluids running in my body. Jumped to 90kg after those, then 100kg. Two minutes per weight until 6 minutes had passed.
Then I started to take singles, adding 5kg per minute. I had no expectations whatsoever where I could climb up to. I reckoned maybe something like 115-120kg would be nice. It was mind blowing that I was able to hit 130kg front squat after not front squatting in months. And I don't even remember when I have been up and down with 130kg so I was super happy about this one.
Wod. Time, 8.30
5 rounds of:
10 back squats @ 60kg
25 push-ups
I was pretty much done after those squats but still decided to do something quick. I just started doing without a big plan. As simple as that, back squats and push-ups. Kind of lame but still this was actually pretty good one. My triceps hurt a lot. That doesn't usually happen so maybe it's because I haven't done that much push movements lately.
