Wednesday 12.4
Every minute on the minute, for 12 minutes
- 7 thrusters @ 50kg
Thursday 13.4
Oly.
- Complex of: snatch + 3 snatch balance (couple of sets between 60-65kg)
- Snatch singles (between 60-67.5kg)
Went to Toni's crossfit box (Crossfit Kehä), and worked out with him and Miku. It was a blast for sure. Started with some olympic lifting, then finished it with a longer metcon. Good suffering. D-ball was a newcomer in my training. Ball could have been a notch heavier. They also had 70kg ball but that was too bulky for me at this point. It was super cool to knock 50 bar muscle-ups at the end of the workout. We did them mostly in triples.
Team wod. Time, 31.55
- As a 3 athlete team:
- 100 deadlift @ 70kg
- 70 hang power clean @ 70kg
- 50 push jerk @ 70kg
- 80 D-ball ground-to-shoulder @ 40kg ball
- 100 handstand push-ups
- 50 bar muscle-ups
- One athlete does 15 cal assault bike all the time. Two athletes work the chipper. Change roles after every 15 calories
Friday 14.4
Workout.
- 5 rounds of:
- Run in the park
- 30m sled pull, standing
- 10 push jerk @ 60kg
Yard work for 2 hours. Playing around with the new sled. Fun toy!
Saturday 15.4
Yard work for 4-5 hours. Didn't get a chance to throw down
Sunday 16.4
Oly.
- Every 2:00, for 10 minutes
- Snatch doubles @ 60kg
Workout.
- 5 rounds of:
- 5 squat snatch @ 50kg
- 10 pull-ups
- 15 wall ball shots
Push & pull.
- 5 rounds, alternating for 5 rounds between:
- 5 deadlift @ 130kg and
- 15 handstand push-ups
Clock was not running at any point. Just worked through them. On the last one I kept breaks between movements / sets. Went unbroken on the hspu's
Lower body.
- Lunges, back rack
- 5 sets of 10 reps @ 70kg
Monday 17.4
0-10 minutes. Result, 6 cleans each minute
- Every minute on the minute x 10 min
- Odd min, amrap of squat clean @ 90kg
- Even min, recover
Hard one! That is 5 sets of 1min amrap of heavy squat cleans. Got 6 reps on the first minute, then just focused on getting that same result on the remaining rounds.
20-32 minutes. Result, 5 rounds + 1 burpee bench over
- Amrap 12 minutes
- 3 squat clean thrusters @ 70kg
- 12 burpee bench jump overs
Phew, this got to my head. Demons tried to get me stop, but I'm proud of the workout being put here. Those bench jump overs are tough. Can't touch the bench at any time.
40-55 minutes.
- 6x6 front squat @ 100kg
Accessory.
- 4x20 reps bench press @ 2x15kg dumbbells
It was an effective session. Took me about an hour to finish through.
Tuesday 18.4
Active recovery in the form of swimming at the hotel pool in Tallinn, Estonia. Went there for couple of days for work related purposes.
Wednesday 19.4
Workout.
- 5 rounds of:
- 20 shoulder-to-overhead @ 2x14kg dumbbells
- 20 burpees
Needed to get blood flowing in the body. Wife joined me in the session
Friday 21.4
Amrap 20 minutes. Result, 8 rounds + 12 s2o. Finished 9rds @ 20.30
- 12 hang power clean @ 40kg
- 12 shoulder-to-overhead @ 40kg
- 12 back squat @ 40kg
- Must do each set unbroken
Lots of lighter barbell movements. Big volume.
Saturday 22.4
Clean fiesta. All hang power cleans during this training session. Nothing less, nothing more. At least 160 cleans. Focusing on big sets and barbell cycling, grip strength and breathing rather heavy with the barbell.
Hang power cleans.
- 3x5 @ 60, 70, 80kg
- 3x10 @ 70, 70, 70kg
Grip strength.
- 60kg x 30 reps
- 50kg x 40 reps
- 40kg x 50 reps
- Complete the sets with as few sets as possible
On the following days this got to my body big time. Had troubles walking for couple of days :)
Tuesday 25.4
Workout. Time, 6.55
- 5 rounds of:
- 10 push jerk @ 60kg
- 10 pull-ups
Quick and spicy. Unbroken sets of both movements. Jerks got heavier round by round.
Thursday 27.4
Emom x 30 minutes
- 1st min: run
- 2nd min: shoulder-to-overhead @ 2x16kg dumbbells / air squats
- 3rd min: burpees
We did this with two friends, Ville and Jukka, as we visited Turku for work related issues. Hotel had a decent gym so we came up with this wod. With a running clock, amrap per minute for that specific movement, then change station after the minute is full. We went with s2o's for first 15 minutes. At that moment our shoulders were shot due to the combination of jerks and burpees. Changed jerks to air squats on the fly. This definitely took our breath away!
Friday 28.4
Emom x 14 minutes
- 1-7min: 1 clean and jerk @ 90kg
- 8-14min: 3 clean and jerks @ 80kg
Workout. Time, 12.50
- 4 rounds of:
- 15 pull-ups
- 20 box jumps
- 25 ghd sit-ups
Went to the gym near my work to throw some barbell around. Decided to take couple of heavy clean and jerks, then kill my hip flexors and core with the metcon.
Saturday 29.4
Emom x 30 minutes
- 1st min: 8 front squat @ 60kg
- 2nd min: 8 handstand push-ups
- 3rd min: 12 dumbbell snatch @ 25kg
Shoulders were shot but got through this work allrighty
Sunday 30.4
Lunges.
- Sets of 10 reps @ 40, 50, 60, 70, 75, 80, 85, 90kg
Lower body smash session for sure. I have never gone near these weights on the lunges. Felt awesome!
Accessory.
- 4 sets of:
- 10 romanian deadlift @ 2x25kg dumbbells, left leg
- 10 romanian deadlift @ 2x25kg dumbbells, right leg
- 20 shoulder press @ 15kg dumbbells, alternating after each rep
Wednesday 3.5
Workout. Time, 11.51
- 10-9-8-7-6-5-4-3-2-1 of:
- Handstand push-ups
- Overhead squats @ 50kg
God damn my shoulders hurt on this one. Great workout!
Thursday 4.5
Complex.
- Every 2:00, for 20min:
- 2 power clean
- 2 hang squat clean
- 2 front squat
- Barbell @ 80kg
Amrap 15min. Result, 7 rounds + 3 jerk
- 6 push jerk @ 60kg
- 10 pistol squats
- 14 kettlebell swings @ 32kg
Great combination of movements if you ask me.
Friday 5.5
Emom x 30min.
- 1st min: 12 dumbbell snatch @ 32kg
- 2nd min: 12 toes-to-bar's
- 3rd min: 15 push-ups
0 seconds of warm-up. Was in a hurry, so I just grabbed a dumbbell, and started the timer. 3-2-1-go.
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