Monday, April 10, 2017

End of March 2017

End of March 2017.



Sunday 19.3

Strength.
  • Every 2:00, for 18 minutes (9 sets): back squat
  • 3 sets @ 120kg
  • 3 sets @ 123kg
  • 3 sets @ 126kg

These weren't that heavy as I stop to think about it. Still, these got to me, and especially the next days my lower body was sore as hell. Maybe I haven't done that much pure squatting lately.

Amrap 12min. Result, 6 rounds finished @ 12.50
  • 2 squat clean @ 90kg
  • 8 handstand push-ups
  • 12 pull-ups

Great combo. Can't drop weights at home so these felt a notch heavier than normally as I lowered the bar slowly to the floor. Hspu's and pull-ups were unbroken.

Accessory.
  • 4 sets of:
  • L-sit hold

I believe the first one was 0:30, second and third were 0:20 and the last one just 0:15 seconds. These really burn triceps, quads, hip flexors and core of course. This is great accessory stuff. Could always do more of these.



Monday 20.3

Oly.
  • Overhead squat triples (40, 50, 60, 65, 70kg)
  • Overhead squat singles with a 10sec pause: 5x1 @ 60kg
This was morning workout. Body felt stiff as hell. I took couple of triples but then dropped some weights and played it with good depth in the bottom position for a 10 sec pause.

Amrap 12min. Result, 7 rounds finished @ 12.30
  • 12 ghd sit-ups
  • 12 box jumps
  • 12 wall ball shots

I needed to move my body. This was created on the spot, easy stuff. Don't need to think anything, just move. My pace was good throughout the workout, no need to slow down.



Intervals. Row 4.592m
  • 1:00 work
  • 1:00 rest
  • 2:00 work
  • 2:00 rest
  • 3:00 work
  • 3:00 rest
  • 4:00 work
  • 4:00 rest
  • 3:00 work
  • 3:00 rest
  • 2:00 work
  • 2:00 rest
  • 1:00 work
This was afternoon workout. I found out a half an hour slot to throwdown so I checked what the Concept2 programs include. Found out there was this above mentioned interval training. Great one.




Tuesday 21.3

Overhead complex.
  • 5 sets of:
  • 5 push press + 5 push jerk @ 70kg

Heavy barbell cycling for me. At least for this many reps in touch'n'go style. No breaks in any of the sets. These got heavy.

Accessory.
  • 5 rounds of:
  • 10 handstand push-ups
  • 20 kettlebell swing @ 32kg
Shoulders were crushed on the first piece so this got spicy. Forearms were shot on the swings.




Wednesday 22.3

Strength.
  • Pause back squat triples, 7 sets @ 110kg
  • Box squats, 4x5 reps (110, 120, 130, 130kg)

Different styles of squatting. Pause squats always make good to hip flexors as they force hips to get mobile. Smolov squat program (that I've done twice in my life) has been the greatest decision ever to improve mobility in lower body. Box squats are pretty much a new thing for me. Just tried to get used to them.






Thursday 23.3

Thrusters
  • 5 reps per set
  • Start @ 40kg
  • Add 5kg per set
  • Built up to 75kg



Skills.
  • Bar muscle-ups 5x3 reps



Amrap 15. Result, 8 rounds finished @ 15.27
  • 3 power clean @ 80kg
  • 15 box jumps
  • 15 ghd sit-ups

Saturday 25.3

Complex.

  • Every 2:00, for 18 minutes (total of 9 sets)
  • Squat clean + push jerk complex @ 70kg
  • 1st min: 3+1
  • 2nd min: 2+2
  • 3rd min: 1+3


Squats.




  • 5x15 back squat @ 70kg





Sunday 26.3

Helped friends to move. Took all day. Sweating from the very morning



Monday 27.3

Snatch complex.

  • Snatch + Overhead squat complex
  • 3 rounds of:
  • 1st min: 1+3
  • 2nd min: 2+2
  • 3rd min: 3+1
  • Barbell @ 60kg


Barbell cycling.


  • 4x8 touch'n'go clean and jerks @ 60kg

Accessory.


  • 3 rounds of:
  • 30 ghd sit-ups
  • 15 pull-ups


Monday evening


4x7 min amraps (A+B+A+B). This was Pauliina's creation. Actually it's taken from Kayla Itzines, the Australian fitness lady.

A)

  • 20 air squat
  • 10 burpee
  • 20 bench dips
  • 30 bike abs


B)

  • 20 toe taps
  • 15 lay down push-ups
  • 24 step-ups
  • 50 mountain climbers





Wednesday 29.3

Clean emom.

  • Every minute on the minute x 30 minutes
  • 1st min: 1 squat clean @ 80kg
  • 2nd min: 2 squat cleans @ 80kg
  • 3rd min: 3 squat cleans @ 80kg
  • Then start over, continue for 10 rounds (30 minutes)
  • Must hold hands on the barbell at all times during each set
  • Can't drop the bar until the last rep
  • No touch'n'go allowed
  • Last minute (30th min) go as many reps as possible. Result, 9 reps






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