Wednesday. Complex, clean + clean + push jerk (up to 90kg). Front squat 6x2 @ 110kg. Metcon, 10rds of: 3 bar mu, 10 back squat @ 50kg. Gymnastics, 50 t2b.
Oly.
Build up to a heavy complex of:
Squat clean + squat clean + push jerk
60, 65, 70, 75, 80, 85, 90, 95kg (failed at the jerk)
Felt pretty good until some point. From then on the jerk wasn't that cool anymore. Didn't drop enough on the last attempt @ 95kg. After that I took some lighter clean and jerks @ 85, 90kg
Strength.
Front squat 6x2 @ 110kg
This is part of the program at weightlifting101.
Metcon. TIme, 12.16
10 rounds of:
3 bar muscle-ups
10 back squats @ 50kg
Skills and leg burn. Nice combo. My legs are sore now in the evening. I guess this one worked.
Thursday. Skills, bar muscle-ups (25 reps). Strength, close grip bench (max 87.5kg). Ring dips.
I had been waiting for this day for several days. It was like Christmas in September. What would be that much fun. To drive to Pirkkola and practice on bar muscle-ups! How little can make a crossfitter happy about =) I took a trip there right after work, did a quick skills workout, then went home to pick up my baby, and headed to the gym for another quick session.
Skills.
Bar muscle-ups, 25 reps (PR 10, 5, 5, 5 reps)
Pirkkola is the place to be for this skill practice. It's my favorite outdoor training place. You can practically do anything you want out there. We've hit couple of HC Triplets there too with Toni. This pull-up bar is perfect for my purposes. There are plenty of room both sides of the bar and I can utilize a big kip. At the gym it would be more like a strict muscle-up if I had the skills for that.
I took a short warm-up for my shoulders, then couple of strict chest-to-bar pull-ups and toes-to-bar before jumping on the bar and started ripping it. I've done something like 5 reps at max before this day. One time I've been able to do 9 reps in a row with every rep being ugly, landing over the bar with a twist, right side first. Since Pauliina started coaching my muscle-ups I've jumped to next level and currently those mu's look like they should. The movement is evenly balanced and I'm able to use my hips better than before.
The first reps felt so good that I decided to go after a new record. PR was ahead of me. Finally got 10 reps and was happy at that point. I didn't max out totally, there might have been some room still. Took a break and repeated for 5 reps. Actually I took 3 x 5 reps with rest between sets. This totaled 25 reps which is more than I've ever done in one training day. Plus all of these - I mean every single one - were good reps today! That was more than I was ever hoping to complete. I'm super stoked on this!
Couple of hours later I found myself hanging out at the gym indoors doing bench and dips. This was a quick session because of schedule issues. We spent about half an hour at the gym with Pauliina. A lot shorter warm-up than normal was compulsory but I got ready enough for bench. It's been weeks / months since last bench session. Took 'em this time with close grip. The point being giving more pressure on arms / triceps, and thus focusing on translating the benefits to olympic lifts.
Same focus was on weighted ring dips. There's would be a point getting my arms stronger, that would definitely make my overhead strength more legit. I got inspired by Austin Malleolo, Games level athlete who talked about this just currently. Don't worry, I'm not gonna start meatheading frequently but there might be a point in that. Dips are something I have increased gradually to my training but bench is a rarity.
Recap
This training day was all about bar muscle-ups. I've been waiting eagerly to find a good place to knock a bunch of them and hoping my form has stayed good. Luckily the trend continues. And, I'd like to see this develop also technique on ring muscle-ups too! Should be able to go for multiple reps on rings too.
Wednesday. Skills day @ Taitoliikuntakeskus. PR in bar muscle-ups (9 reps)
Lots of playing around, no agenda, playing like a kiddo. My friend Jari - a former professional snowboarder - invited me to come to this place to work on some skills so I definitely jumped aboard. It turned out to be great! This was a place where you can do pretty much everything you want in gymnastics, move your body and simply have fun.
Skills. What I ended up doing was something like this:
Trampoline jumping
Bar muscle-ups (PR 9 reps!)
Ring muscle-ups
Handstand
Handstand walk
Vertical jumps
Back lever attempts
Rope climb
Some other playing
We warmed up and finished the session by jumping around on the trampoline. This is familiar stuff for Jari as he used to do this kind of training on a daily basis in the history. I believe this was the first time ever for me to jump on a trampoline. That's sick but I don't recall ever doing it =) It definitely got my body prepared and pumped up. It felt a bit difficult to manage it as you can probably see from the video haha
After getting ready I decided to hit a couple of bar muscle-ups. It was a traditional gymnastics bar which was extremely slippery. I was afraid of getting any reps on that bar. It was also thicker than what I have used to. Took the first rep, decided to hit another. Turned out I crushed the old PR in bar muscle-ups with 9 consecutive muscle-ups!!! Previous record was 4 reps. The last ones where tough but I got them. Rested on top for a while and kept going. Great result for me.
We also played around with the rings. At this point I managed to get only 1 successful rep done, tried 2 more but didn't manage to reach good control on the transition stage. My body was smashed from the rope climb I had just tried. By the way, that's way tougher than it looks!
The place was perfect for all this kind of work. The floor was very flexible, made for gymnastics purposes so handstand and handstand walk was destined to happen today. On my first attempt (not on video) I was able to reach some sort of unbelievable stability on handstand hold, I simply stayed still without moving and I felt my feet were correctly flexed. Just felt like the best from I've ever had. Also tried to do some freestanding hspu's but happened to smash my head to the floor every time, nice
There were some parkour guys working out that jumped on the walls and moved around solidly. I tried to slide sideways on one wall as an inspiration from those guys. Jari also challenged me to some vertical jumps on pretty high box so I took it and got it. Take a look at the videos, it's difficult to describe all the fun we were able to haver there.
No doubt I'm going there another time too. Beforehand I thought this skills day would be lighter one. But my legs and back were cramping at times during the training. And upper body is done from all the muscle-ups. I guess there were about 15 reps in total. It was a lot of playing, we spent around 1.5h in the place and getting it done. Awesome place!!!
