Wednesday. Lots of cleans. Thursday, metcon of running and barbell cycling with light weight.
Wednesday.
Hang power clean 5x5 @ 80kg
Emom x 10 min: 2 hang power clean @ 90kg
Purely moving the barbell. This was the first time I went a little heavier with the weights when training in Munkka, outdoors. It's been a blast doing stuff in the nature. Somehow I get a lot of kicks training outdoors. There's definitely a little twist working at an unsteady grass. But it's something I'm gonna get used to in the long run. I will train somewhere else than gym for the most of my times in the future.
Wednesday's clean session
Thursday.
15 thrusters @ 40kg
Run around the block
15 hang power clean and jerk @ 40kg
Run around the block
15 push press @ 40kg
Run around the block
15 front squat @ 40kg
Run around the block
15 back squat @ 40kg
Run around the block
Practically without no warm-up I started moving that light bar. Every bar set was unbroken of course with such light loading. My shoulders took beating in this one. That was kind of a funny thing as I thought legs would get killed. Breathing was high for sure, from the very beginning. Running around the block meant about 400m lap each round.
Thursday. Metcon, 30 bear complex @ 70kg. Time, 18.34
Barbell conditioning, and muscle endurance. Clear agenda for Thursday.
Metcon. Time, 18.34
30 x bear complex, for time:
Power clean
Front squat
Push jerk
Back squat
Thruster
Barbell @ 70kg all the way
This felt like a good idea the day before. Not anymore after 10 reps. In my mind the demons tried to hold me back and quit the workout at 20 reps but I kept mentally strong and continued forward. This sucked ass big time, no doubt, but it was a pleasure at the same time. Loved it!
No wonder the last lift (thrusters right from back squat) of every rep was the hardest. One rep constituted of those five movements (clean, squat, jerk, squat, thruster). Took 30 "reps" of that combination for time. In my mind I kept pushing through in sets of 5 reps. After every 5 reps I tapped the timer to see how my pace changes. Split times were 2:17, 2:52, 3:18, 3:23, 3:31, 3:11. That means 6 sets of 5 reps.
Getting back to the gym after taking couple of days rest due to a light flu. Felt great to move the barbell. Loads were light because I didn't wanna press my lungs that much.
Saturday.
Back squat 6x5 @ 120kg
I was a bit nervous how the squats would play out as my body wasn't in 100% condition. It turned out these were awesome. I was positively surprised of how nicely the barbell went up and down with this weight. Normally that wouldn't be worth that much of a celebration but this time it definitely was!
Monday.
Emom x 12 minutes:
4min: 10 thrusters @ 40kg
4min: 6 thrusters @ 50kg
4min: 3 thrusters @ 60kg
Emom x 10 minutes:
Odd, 12 pull-ups
Even, 10 dips
Time to do some lung work. Figured why not combine a bar with it. Thrusters it was. Good session of weights and bodyweight. The latter part was conducted unbroken on the pull-ups and dips were with the rings for 3 rounds, and the last 2 rounds with bar dips or whatever they are called :)
Used to do tons of these when I played floorball. Great for body coordination and awareness
Saturday. Back squats 6x4 @ 120kg. Metcon, 3rds of: 10 c&j @ 70kg, 500m row. Time, 11.11.
We were on the move for the entire day so it was late night when I found a good spot to hit the gym. Back squats were on the program and then brutal combination of overhead stuff and rowing.
Strength.
Back squat 6x4 @ 120kg
This part continues to follow the weightlifting101 system. Just another day of grinding. The weights at 80% are something I have used as warm-up sets so this needs some mental game to understand these are useful in the long run. Maybe I have done too heavy sets before? Don't know. Can you do too heavy sets. Somehow it makes sense to me to lift as heavy as possible, and as often as possible. Period.
Last 5 sets
Metcon. Time, 11.11
3 rounds of:
10 clean and jerk @ 70kg
500m row
This was a lot of fun. I had some thoughts. The other one was doing a long version of this one, let's say 20 minute amrap, or then a shorter one. The nature of the workouts would have been totally different between those. Long workout would have been slower on the clean and jerks but this kept the pace good with the barbell, and there were no long breaks between reps.
Rowing was 1:55 for the first 2 rounds, then sub 1:50 on the last one. I used that rowing for recovery. The barbell got me after every set of 10 reps so it was only logical to get heart rate back down before another set of c&j's. Got to say this was one heck of a workout!
Monday. Back squats 5x10 @ 90kg. Skills, 3rds of: 14 pistols, 20 ghd. Accessory, 400m walking lunges with weight vest.
Bradshaw destroyed my forearms the other day. My best guess is that my right forearm is in a bit of an inflammation mode right now. That has an effect on the things I was able to practice today. I was pumped up to do a bunch of stuff but turned up smart and listened to my body. Today was purely lower body oriented session due to circumstances.
Strength.
Back squats 5x10 reps @ 90kg
Touch'n'go style
This was a bit different action. Lots of reps with lighter weight. The thing was that breaks were not allowed on these sets. Just take it on your back, and pump it up and down for 10 reps. Weights was alright for today, last reps were nastier on the sets, especially the 4th and 5th set. This could have been heavier though but for now I'll take it. These weren't a walk in the park by any means.
Recap
Skills.
3 rounds of:
14 pistol squats, alternating
20 ghd sit-ups
Holy hip flexors. Both movements burdened those areas and they didn't get much recovery in the process. Changed the leg after every rep. Completed those without breaks but paced myself every round. Ghd's unbroken.
Accessory.
20x20m walking lunges (400m)
Wear a vest
I've done this before in the past. In the beginning this goes on nicely. After couple of rounds it gets tough. Legs burn a lot. Towards the end it just gets worse. The latter part is miserable. But it's definitely going to be good in the long run. In the evening my legs cramped continuously so the leg work for today was definitely on point.
It's been a while since doing back squats for strength. Different styles of squats have been part of my training but pure back squats not in the near history. It takes time for me to get warm for the squats so it usually takes the entire training time slot I have reserved for the day. Today it was about time to hit it again. It seems to fluctuate on the squats. Sometimes I squat a lot, and sometimes it goes to the background.
Strength.
Back squats 5-5-5-3-3-3-1-1-1 @ 130kg
I had determined the reps and weights beforehand so it was easy to build up and just start doing the reps. It was heavy for sure but still I had positive mind entering the first set. Got the first 3 sets completed as prescribed.
Triples were okay too all but the last rep. Should have waited a little bit more on top as I rushed it and failed to bounce back up. First single was miserable, maybe because of that failed rep just a moment ago. I took it pretty quickly without recovery. Last two singles were much better.
Accessory.
10x10 overhead walking lunges with 2x16kg kettlebells
Rest as needed between sets
My legs were done after the squat session and time was ticking. Decided to go for something more rare. Upstairs there are a bunch of kettlebells so I went to play with them. Took one kettlebell on each hand, threw them overhead and started lunging. One 10m leg down the floor, drop the bells, pick them back up and repeat for a total of 10x10 meters. Good stuff. Really burned mostly my shoulders. Nice way to work on them.
Saturday. AM. Ohs triples, build up to a heavy triple (up to 75kg). Wod, 10rds of: 3 power clean (85kg), 3 back squat (110kg). Time, 12.25. PM. Wod, 5-4-3-2-1 rope climb, 15 medball clean.
Thursday and Friday were full rest days. We had lots of stuff to be taken care of and I simply didn't find time to hit a workout. And that felt kind of good anyway so I let the gainz take control on those recovery days. On Saturday I woke up early to hit the gym for barbell work. Then at noon we traveled to Klaukkala to spend the weekend with Kari and Maija. It was a double training session.
Oly.
Overhead squat
Build up to a heavy triple (40, 45, 50, 55, 60, 65, 70, 75kg)
It's been a while since doing overhead squats at real weights. My wrist have not liked this movement and it feels a bit awkward on this movement. It's kind of funny as it doesn't matter on the snatch though. I started at 40kg, then added 5kg after each set. No time domain here, just went on by feeling. It was rather straight forward action anyway with short recoveries.
I'm very happy on these weights. Probably the most I've been able to overhead squat for a triple. This movement is not the best of my lifts by a long mile. I've done 90kg for a single once but it gets really heavy at around these loads.
Metcon. Time, 12.25
10 rounds of:
3 power clean @ 85kg
3 back squat @ 110kg
This was different kind of action with only barbells in sight. Usually there is some bodyweight element included but doing just barbell work is a different kind of nature. The weights were moderately heavy so that I can't just go and rip it all the time. However, it was supposed to be something I can still move nicely. That means it's gonna hurt.
Got the power cleans in singles all the way from the very first set. It was heavy but manageable. Back squats were obviously unbroken. Had to take my time between movements in order to perform well all the time. In the beginning it was about one minute per round for 3-4 minutes, then it started to get a little longer per one round.
Metcon.
5 rope climb
15 medball clean
4 rope climb
15 medball clean
3 rope climb
15 medball clean
2 rope climb
15 medball climb
1 rope climb
15 medball clean
In the evening we went to the nearby park with Kari to do a workout in the nature. It's been 3-4 weeks from HC Triplet. During the last event there (15min amrap of rope climbs) I hurt my left shin big time. It got rubbed agains the rope so bad that it went all bloody from two sides of the shin. Afterwards it got inflamed and it took weeks to get the wounds totally healed up.
So yesterday I thought now it's about to test rope climbs again. The result was that the same wounds are now open and active again. Got to medicate those rashes well… Hopefully they recover much sooner this time.
Anyway, this workout was super cool! Holy arm pump. I can manage some rope climbs for sure but getting some volume on this movement gets to my body. Great workout.
Friday. Emom x 10: Hang clean + Clean @ 90kg. Emom x 10: 3 back squat @ 120kg. Emom x 15: 1st 10m oh lunges @ 50kg. 2nd 10 hspu. 3rd rest.
On Friday it was quite a bit of barbell work. Cleans, squats and overhead lunges. This hurt my body. Especially squats makes my butt cry today on Saturday.
Oly.
Every minute on the minute x 10 minutes
Hang clean + clean @ 90kg
These were good all the way. Hang cleans started to feel heavier but it's good do notice they can be completed any day. Hips felt a bit tight but somehow they managed to do these.
Strength.
Every minute on the minute x 10 minutes
3 back squat @ 120kg
This were brutal. I've one this once before with the same weight I suppose. For couple of minutes it was okay but for 10 minutes it felt nasty. One day after my hamstrings and glutes are sore as hell. I like it!
Workout.
Every minute on the minute x 15 minutes
1st minute: 10m overhead walking lunges @ 50kg
2nd minute: 10 handstand push-ups
3rd minute: rest
Squats took the best of my energy but after some recovery I took one metcon with overhead lunges and hspu's. Had to take advantage of the empty grass matt at the gym as it was almost empty during the day. Lunges were overhead version as it's something that is difficult to arrange on a regular training day because the gym might be crowded.
By the way those lunges sucked! They were as good piece of fitness as they were supposed to be but I mean they burned my shoulders. Or maybe it was the combination of oh lunges and handstand push-ups but my shoulders were devastated after this.
Damned, I wrote a post already and then it disappeared mystically. So this time I let the numbers speak by themselves without stories =) Got to say I'm happy on the push presses. Haven't pressed more than 85kg ever so got to take this with a smile on my face.
Friday. Snatch balance 5x3 (50-60kg). Karhureiret. Time, 14.35. Conditioning, 7rds of: 2min row, 2min bike.
It was a notch longer workout session today. Tried some snatch balances in the beginning to get a feeling of those after a long break. Then some old school stuff from Finland's championships some years ago. That sucked. Then conditioning piece in the end.
Oly.
Snatch balance 5x5 (50, 50, 60, 60, 60kg)
These have been rare in the past months. I had that wrist issue earlier in the year and that caused I haven't done either these nor overhead squats with proper weights at all. It still felt kind of funny even though I have no problems in my wrists and haven't had in a long time.
It was cool to get these done. I'm looking forward to doing more of these accessory stuff for snatch in the future. I'm certain these will build up the confidence for the actual snatch too.
The video is unedited for couple of min
Karhureiret. Time, 14.35. Compare to 15.5.2013
10 back squats @ 100kg
50 kettlebell swings @ 32kg
20 front squats @ 80kg
40 box jumps
30 overhead squats @ 50kg
30 toest-to-bar's
The reason is unknown but I was done already on the swings. Literally I was trying to create excuses not to finish this workout. Luckily didn't but for some reason my body refused to work ideally, even though I had lots of passion to attack this workout.
Yes I got through this faster than before with heavier weights but I can't be satisfied of the effort fully. Especially the kettlebell swings and box jumps stayed to haunt in my head. Had to break both of them. Kettlebell swings more than once. No reason for that. And this was probably the first time ever pausing on the box jumps. Body was just completely in shut down mode. Somehow I got through this and maybe the last two elements went better than I assumed at that point of the workout. Back squats were unbroken, front squats were 5's and overhead squats were 10-8-7-5 reps.
Conditioning. Total of 28 minutes
7 rounds of:
2min row
2min bike
Damned I was over and out after that metcon. Yesterday my gym turned 1 year old so they had a birthday party. There was some leftover cake at the lobby. Once I saw it after the metcon I felt weak in my body and needed to fuel up. That felt like a perfect idea =) Huh, it was delicious!
After some recovery I jumped on the rower and bike combo, 2 minutes each with a running clock for 28 minutes total. That was a good end to the session!
Thursday. Back squat, singles up to 140kg. Chipper, 30 hang power clean (60kg), 30 box, 30 front squat (60kg), 30 pull-ups, 30 jerk (60kg), 30 burpees. Intervals, 30sec on, 30sec off, for 10min: row.
Nice! It was great to get back to the gym. Had to take two days off of training. One day would have been okay but there have been so much things to be taken care of lately that I simply don't have time to hit the gym. I leave home early in the morning and come back late in the evening and go to bed. This has also taken some of my energy, and it showed today.
Strength.
Back squat
5x60, 90kg
3x110kg
1x120, 130, 140kg
There was no chance in going heavy today. It felt tough from the very beginning. Body wasn't very receptive to big loads on my back. But these weights were okay anyway. I'll take these for now.
Chipper.
30 hang power cleans @ 60kg
30 box jumps
30 front squats @ 60kg
30 pull-ups
30 push jerks @ 60kg
30 burpees
This was a great workout, c'mon! Alternating between barbell and bodyweight for six different elements in a chipper style for time. I went 10-7-7-6 on the hang cleans and was able to maintain a solid breathing. Box jumps unbroken, then squats were 12-10-8. My front squats with light weights are at okay level. I can maintain a good form on those, they just burn legs a lot.
Pull-ups were 10 reps at first, then 5's to the end. At this point I started to feel like a car had driven over me. Jerks were not cool at all. At this stage of the workout those felt heavy. I went 8-6-6-5-5 on those but had to take longer breaks than I hoped for. There were elements of mental breakdown =) Once those were done the burpees felt like an eternity. Rarely have those felt so miserable but somehow I crawled to the finish line. Damned it was heavy. For sure my preparation was not on point leading up to this day but this probably would have been bad wod in any case.
Intervals.
30 seconds on, 30 seconds off, for 10 minutes:
Row
After recovering for a while and trying to get myself back in the game I did a short interval work. Rowing pace was at 1:40 on average. Something between 1:38 and 1:41. Felt bad on my legs.
Friday. Back squat, up to 3x140kg. Metcon, 5rds of: 300m row, 200m shuttle run, 10 burpees. Time, 14.07. Skills, 5x5 bar mu's.
Late evening workout. My body was definitely very tired due to not having enough recovery the entire week. Don't know if it was the best idea to go to the gym. Afterwards I was pleased though.
Strength.
Back squat 5x90, 3x110, 1x120, 1x130, 3x140, 2x138kg
This was absolutely a disappointment when working out as I didn't hit the numbers I was looking for. On the other hand I feel it's okay that I can hit a triple @ 140kg even on a very crappy day.
Metcon. Time, 14.07
5 rounds of:
300m row
200m shuttle run (10x20m)
10 burpees
This was a good one, and my round times were consistent. The rounds varied in just seconds, it was somewhere at 2:50 per round. Rowing was maybe 1:45 pace, no idea about the run but it took a little more than the row. That turn after every 20 meters caused that. Burpees went smoothly
Skills.
Bar muscle-ups 5x5
It was great to get some skills action also in the books. Got these nicely, some reps were tough on these sets but mostly it was alright
Thursday. Back squats 5x5 @ 135kg. Accessory, 5rds of: 5 bar mu, 12 reverse lunges @ 50kg
Getting heavier and heavier on the squats. Another grind day by having a barbell on my back. Then skills and more leg burn afterwards. Didn't time that one at all. It was more like accessory work even though the recovery time wasn't too long.
Strength.
Back squats 5x5 @ 135kg
Last days of this progression that I wrote by myself. It's been 5's all the way. Different amount of sets every time but the main point is that I'll keep adding weights on the bar and keep the volume up. It's been mentally tough at times and especially the last couple of squat sessions have built a lot of personality so to say. These sets were challenging sets but I managed to finish them, very happy!
Accessory.
5 rounds of:
5 bar muscle-ups
12 reverse lunges @ 50kg
This was not a timed workout. I did the muscle-ups and immediately walked to the bar, back racked it and took 12 reverse lunges. Then sat down for a while, went back to chalk my hands and hit another set. It was great to get muscle-ups done, it was simply awesome. I had a miss on the third round. Then got my head around the game again and finished the following repetitions smoothly.
Lunges burned my legs more than I anticipated in the beginning. Last reps of each set were heavy but I refused to pause at any moment. The bar was rather light anyway so I decided to push forward.
On Friday I arrived home from Tallinn late in the evening so there was practically no chance for training session. My legs were killing me after those Thursday emoms. Today I needed to get some squats still in the books even with the legs being sore as hell.
Strength.
Back squats 7x5 @ 130kg
Part of the progression I've written for myself. Went alright. Last couple of reps were tough as nails at times. Heavy shit to be honest but very happy on finishing each set with 130kg.
Tuesday. Back squats 1x5 @ 140kg. Metcon, 21-15-9 of: power snatch @ 40kg, row for cal. Time, 6.16. Emom x 10min. Odd min, 10 push jerk @ 40kg. Even min, 10 burpees.
It was about time to get my feet at the gym for heavy barbell. This was a rough mental battle as 140kg squats were waiting for me. That's heavy for me. Then intense metcon, and some accessory emom stuff. Very good training day!
Squat set
Strength.
Back squat 1x5 @ 140kg
This was the crown for the squat sessions I've put up lately. It's been 7x5, 5x5, 3x5, and 1x5 sets with ascending weights. Got to say truthfully that I was nervous of this weight, and wasn't sure if I have what it takes to move this weight correctly. Then I told myself up shut up earlier today, and decided to hit this. I'm glad that I made the decision at noon because this definitely needed my entire focus.
Warm-ups included 5x60, 5x90, 3x110, 1x120, 1x130kg lifts. Those were light so my confidence and self talk were good when approaching the barbell. The view on the camera is a bit questionable but you probably get the point anyway. This must be some sort of personal record. I usually count only the one rep maxes but it is a fact that I have never lifted 5x140kg on back squats.
5x140kg
Metcon.
21-15-9 of:
Power snatch @ 40kg
Row for calories
Nasty. Snatches were 15-6 on the first round, 10-5 on the second round and 6-3 on the last one. God damn my forearms were shot after this metcon! Holding either a barbell or the Concept2's handle all the time hurt forearms big time.
Rowing was also pulled with a purpose. I checked the last set's pace after the workout and it showed 1:36 on the screen. Very happy on that too. It was a decision to keep myself moving. The only thing that bothered me was the distance between the platform and the rower. I wasted a lot of time there, and had to people as the place was maybe more crowded than ever.
Accessory.
Every minute on the minute x 10 minutes
Odd min, 10 push jerks @ 40kg
Even min, 10 burpees
Some more work needed to be done, and because my forearms were shot I had to change my plans of deadlifts / burpees to jerks and burpees. I probably wouldn't have had the grip strength to hold on to the barbell. Jerks and burpees were a funny combo, my shoulders said. Towards the end strength started to fade away but the pace remained consistent. Good shoulder burn!
Thursday. Back squat 3x5 @ 135kg. Workout, 9-15-21 of: kb swing @ 32kg and burpees. Rest 5min, then 21-15-9 of: power clean and push jerk @ 50kg.
What a day! Toni called me to get my ass at Crossfit Kehä. He had assembled couple of guys at the Box for a training session. I needed to get my squats done before hitting the actual workout. The other guys played around with the bar for cleans, jerks and stuff.
Strentgh.
Back squat 3x5 @ 135kg
Huh, this ain't that light anymore. This is part of my progression towards stronger legs. Doing a bunch of squat sets of 5 reps with ascending weights. Today's focus was three sets at 135kg. It's been ages since going this heavy for 5 reps. Or even a single rep. I'm very pleased on the weights and how well I was able to carry that load.
Metcon. Time, 3.56 on the first one / 7.16 on the latter one (if I counted them right)
9-15-21 of:
Kettlebell swings @ 32kg
Burpees
Rest 5 min, then
21-15-9 of:
Power clean @ 50kg
Push jerk @ 50kg
After squats I walked over to the whiteboard and had another glimpse on the upcoming workout. I started to get a feeling it's gonna be nasty. This was one workout with exact 5min rest period in-between.
The first one was a good mental battle. It's all about pure grind. Keep the body moving. My mental game had one small deviation of the unbroken-plan at 12 kb swings on the last round. Other than that I was able to put my head down and move forward. It was a quick wod and shot my shoulders.
The latter part of the workout was tough. It's rare that 50kg barbell weighs that much. The boys had planned on doing 8-7-6 on the cleans on the first round. That sounded like pretty ambitious strategy but I figured on going by feeling. Took 8 reps on the first set, then 4's and 3's to finish it. Jerks were better, 8-7-6 on the first round.
Second round was pretty much triples on the cleans. I believe the first was tng style, then three quick singles and a break. It's surprising how heavy it starts to become. Jerks were 6-5-4 on the round of 15's. On the last round I'm happy that I got the cleans done rather quickly in singles. But then had to step down before going for the jerks. Those were 5-2-2. I'm telling you my shoulders were killed on this one. It was definitely a lot of fun to do this with the boys!
Thursday. Emom x 10min: 3 jerk @ 73kg. Back squat 5x5 @ 130kg.
My legs were still sore from previous squat session so maybe this was not the most ideal day to squat my head was fixed over the idea so I decided to give it a go. Prior to that some oly jerks.
Overhead.
Every minute on the minute x 10 minutes
3 push jerks @ 73kg
This was identical to last overhead piece couple of days ago when I put the barbell overhead. The difference was 3 kilos which I added to the bar. I was able to manhandle the weights nicely this time too. Sets were similar to each other. Got them done in touch'n'go style without pausing the barbell on front rack. Instead, the bar was moving up and down with a straight bounce.
Strength.
Back squat 5x5 @ 130kg
Damned it was a challenging starting point to put the weights on my back as my legs felt stiff and hurt already before the first set. First set was tough, second was tougher. Third was brutal and I was weak for a second on that one. It caused me a beautiful perfect set as I failed the last rep on that one. It was a big bummer.
It was mentally devastating and I was ready to kick it and leave home in defeat. Luckily one comrade form the gym asked if I needed help in lifting the barbell back on the rack. I was like how the hell can I not go for another set as this chick is trying to pick me up from the dark place. Next set was good, heavy but good. On the last set I asked the biggest guy in the gym just in case. That was exaggeration as that might have been my best set. On the other hand, maybe it was exactly that because my mental game was right on the spot.
Tuesday. Emom x 10min: 3 push jerk @ 70kg. Back squat 7x5 @ 125kg. Wod, 15-10-5 of: hspu, kb swing @ 32kg, box. Time, 3.40.
Had plans of going to train at my regular gym after a rest day. Yesterday was a compulsory recovery as I went to work early and came home late in the evening. Our lives have been busy lately with Pauliina with lots of errands to run so that's why there have been couple of rest days I would not probably normally take. Toni threw me a message in the morning of coming to throw down at Crossfit Kehä. Didn't have to think even for a second.
Overhead.
Every minute on the minute x 10 minutes
3 push jerk @ 70kg
It was awesome to finally get some weight overhead. I can tell it's been some time since doing jerks as the timing felt a bit off at times. However, the weight was definitely doable. Not too heavy. There was practically not much warm-up before I tapped the clock on. I also dropped the bar on my back rack kind of awkwardly couple of times. I'm still happy on the way this 70kg bar moved up and down during these 10 minutes.
Strength.
Back squat 7x5 @ 125kg
Lately I've added volume on the back squats and completed sets of 5 reps for a good bunch. It's been either 7, 5, 3 or 1 set of 5 reps, and the weights have been adjusted accordingly. This week I jumped 5kg up from the previous 7x5's. Took the sets every 3:00 minutes so that left recovery rather short. Last rep of the last sets were quite heavy.
Metcon. Time, 3.40
15-10-5 of:
Handstand push-ups
Kettlebell swings @ 32kg
Box jumps
The co-owner of Crossfit Kehä - Miku - had completed this workout and left a teaser on the whiteboard and he had also talked Toni over to fight this metcon. I figured this must be a very intense one, and the goal should be unbroken.
My hspu's are strong enough to go through them without breaks. Okay, kb swings were a bit of a mystery how they might affect my shoulders but I was pretty sure for not letting them disturb my focus. Kb swings were okay too. My legs were jello after the strength piece so it was a bit exotic to do swings and boxes with as much intensity as this one. This workout was definitely worth doing it. Short and intense. Lungs were burning.
Another session at Toni's Box. We went for a 2h walk in the morning with Pauliina as the weather was beautiful. Couldn't stay inside as the sun was shining and the spring is obviously coming big time. So in the afternoon it was bro-sesh with Toni.
Strength.
Back squat 1x5 @ 135kg
This is part of a progression that I've written in my head to get more strength in my legs. Today's focus was on taking one heavy set of 5's. Previously to this day I've done 7 sets, 5 sets and 3 sets of 5's at ascending weights. This set was fine too. It's been a while since going this heavy for a set of 5 reps so this was encouraging for sure.
Clean speed ladder.
3 sprints of the ascending weights ladder
9 squat cleans for as fast as possible (60, 65, 70, 75, 80, 85, 90, 95, 100kg)
Time, 59sec, 54sec, 50sec
Toni had a vision in his mind. This requires a lot of space, lots of barbells and a ton of weights so it's not self-evident that you can do this stuff. Today we were at the gym just the two of us as the Box has not officially yet opened. They have arranged classes where people can get familiar with crossfit but officially it's going public in April.
It took a while to load the barbells to the desired weights. We decided to start at 60kg, then add 5kg to each bar to reach a total of 100kg on the heaviest of them. That means it's gonna be 9 bars in total. Great workout!
This was the first time ever doing anything similar to this so it was a bit difficult to approach it. Had no idea what kind of work capacity I might have on cycling this kind of barbells. Maybe it tells something that my times improved every lap compared to the previous one. All came within the 1-minute frame. First one 59 seconds and the last one 50 seconds. I've sure this could have been completed faster still. I just started to get a clue of this one in the end. Awesome workout!
I continued to rock the squats to start Friday's session. Need to feel my legs getting stronger so more volume needs to be in the program. Then I took a longer workout, 20min amrap of bodyweight movements and deadlifts. Felt a bit dizzy in the middle of the workout for some reason but it was a good workout anyway.
Strength.
Back squats 5x5 @ 125kg
Couple of days a go I did 7 sets of 5's with 120kg. That was a good starter and reminder to get squats back in the game for real. Today I added some weight on the bar for same rep scheme. However, there was 5 sets this time.
These felt good too. Tried to get these also done pretty quickly without pausing too much on top. Got to keep adding weights in the near future. Then I might have to take more time to finish per set but we'll see.
Metcon. Result, 270 reps (5 rounds + 5 t2b)
20min amrap of:
5 deadlift @ 130kg
10 handstand push-ups
15 toes-to-bar
20 cal row
Got the first round very nicely completed unbroken each element. Then on the second round somehow my heart was pumping awkwardly fast so I needed to take a short break after the second round, and water my head and face with cold face. It wasn't like the metcon was too bad ass. It was something else so I figured I'd better take care of this one. That also resulted me taking the entire workout a notch easier. The rest of the wod went alright though.
Deadlifts were fine all the time. My hands were a little sore so I stayed conservative on this one. On the course of the workout it turned out to be a good call anyway. Maybe those handstand push-ups had an effect on the pump. Felt very exhausted after every set. That was a bit funny as usually these are my strong part nowadays but this was not a normal day by any means regarding the metcon.
T2b's got heavy. I'm not sure if I went unbroken on the first round or did I intentionally break it down already in the beginning. It was mostly 10-5 for first rounds, then 8-4-3 towards the end. I have no idea what the pace was on the rower but it was 270-300m to get to those 20 calories needed to finish the round.
