Thursday, August 10, 2017

July

Saturday 1.7

Complex.
  • 7 sets of:
  • 3 push press
  • 3 push jerk
  • Barbell @ 70kg
Nothing super heavy, not light either. Just needed to get my hands on a barbell and put it overhead since my shoulder were shot for couple of days due to "Emma". That wod included 280 push-ups which smashed my upper body.



Oly.
  • Hang power snatch
  • 5 x 5 reps @ 50kg
It was a rather long break since doing snatches for the last time so it was about time.



Accessory.
  • 5 sets of:
  • 20 stiff-legged deadlifts @ 2x25kg dumbbells
Accessory work to strengthen posterior chain.



Sunday 2.7

Workout.
  • Every minute on the minute x 10 minutes
  • Odd min, 15 pull-ups
  • Even min, 12 (6/6) snatch @ 25kg dumbbell
Great one for grip strength. It was a good mental battle. Went unbroken anyway.



Amrap 12. Result, 5 rounds + 330m row
  • 300m row
  • 12 thrusters @ 40kg
Phew, quite a horrible one. Light weight, and rowing means you gotta just move. And that makes lungs burn.



Cool down.
  • 2k run / jog
Felt good to flush legs on a jogging recovery run



Monday 3.7

Pulls.
  • Deadlift 6x5 @ 140kg
My pulls have been with a dead stop at the floor after every lift. This was no exception.


Accessory.
  • Lunges, 10 rep sets
  • Barbell @ barck rack (60, 70, 75, 75, 75, 75kg)
Rather heavy lunges to seal the deal.



Tuesday 4.7

AM: Eira Open Air

Workout. Time, about 26.30
  • 3 rounds of:
  • Run with sandbag
  • 10 tire flips
  • 15 wall ball shots
  • Right into 3 rounds of:
  • Run
  • 10 burpees
  • 10 tire flips

This might have been the first time hitting this perfect outdoor training facility they put up for this summer. Location is in Eira beach. Sea is just by this spot. There are plenty of racks, wall ball targets, place to do handstand push-ups plus there's a tire to be flipped. There would be pretty much everything in the container but it's not open early in the morning. We met with my pal Benjamin at this place to hit a workout. That was one of quite many morning sessions with Beni this summer.




PM: Home workout

Conditioning / Skills.
  • Every minute on the minute x 20 minutes
  • Odd min, 30 double unders
  • Even min, 10 burpees
Double unders have been rare at my place. I'm training outdoors and the garage's ceiling is hanging too low for du's. The surface in the nature is kind of odd for double unders. I did them today at the grass, on top of the gym mat but I gotta say it was way different than at the gym. As the ground is soft, it makes the skipping tougher. Anyway, it was good to have these and to notice I can still do them.



Wednesday 5.7

Workout. Result, 5 rounds + 489m row
  • Amrap 20 min
  • Run up and down the street / row 400m
  • 12 handstand push-ups
  • 12 goblet squats @ 32kg
This was written as a running the street back and up. Mid-wod my back killed me, and it nagged on every movement. I subbed it on the fly to rowing which helped a lot. I finished the workout by sitting on the concept2 till the end to finish at 489 meters.



Thursday 6.7

AM: Eira Open Air

Workout. For quality
  • 4 sets of:
  • 3 bar muscle-ups
  • 10 push press @ 2x25kg db's

Did some intervals on bar mu's and presses with dumbbells. Those mu's didn't go as planned which caused me to think about that movement. I started to work on those after this session a lot more. And got them rolling a lot better.

Workout. For quality
  • 5 sets of:
  • 10 strict toes-to-bar
  • 10 squat @ 2x25kg dumbbells
This was kind of interval work so that I did t2b's and squats in a row. Then had a pause and repeated the same routine again for couple of times.



PM: Home workout

Strength.
  • Front squat, build up to a heavy single
  • Result, 100, 110, 115, 120, 125kg
  • Back squat, build up to a heavy single
  • Result, 100, 110, 120,130, 135kg
I wanted to see how squats feel like nowadays with the heavier barbells. I can't really miss the lifts at home as I don't have any safety bars so I have to take them conservatively. Front squat was 125kg and back squat 135kg






Friday 7.7

Track and Field.
  • Plyometric jumps
  • Sprints 8x200m
We had our day with Antti and the kids so we took our bikes, and headed to Klaukkala's track to work on some track and field skills. Antti had programmed some stuff for us, dating back to his time playing ice hockey. Started with plyometric work, lots of jumping around. Then finished the session with 8x200m in interval style so that we high fived after every sprint and the other guy was again on his way. On the rest period the other one watched the kids :)



Saturday 8.7

Overhead.
  • Push press 5x10 @ 60kg
Overhead / shoulder strength



Strongman.
  • Sled pull, for 32min
Mentally exhausting to just keep on grinding. Good work! Not cool my any standard, just grunt work.




Workout. Result, 5 rounds sharp
  • Amrap 15min
  • Row 300m
  • 20 overhead lunges @ 40kg
Great workout. The backyard field is ideal for lunges. No matter if they are front rack, back rack, overhead lunges or then just holding dumbbells in your arms, everything works there perfectly. I think I dropped the barbell once in every set. It was 10 meters down the hill, then drop, pick the barbell up and head back. First round unbroken. Nasty movement for me these oh lunges.



Sunday 9.7

AM. Klaken CF

Skills.
  • Bar muscle-ups
Decided to work on these, and got some tips from my lady. She has a good eye for coaching.





Workout. Result, 5 rounds @ 15.04
  • Amrap 15
  • 8 ring dips
  • 10 front squats @ 60kg
  • 12 kettlebell swings @ 32kg
Awesome workout actually. Combination of the three was very good in my opinion.







PM. Klaken CF

Oly.
  • Hang squat clean
  • 7x5 @ 80kg

Workout.
  • 4 rounds of:
  • 20 pull-ups
  • Run up and down the street (about 400m with inclination)
This was not a timed workout. It was more like a jog, definitely not as fast as possible for a workout like this. Focus was on unbroken sets of pull-ups



Monday 10.7

Workout. Time, 20.20
  • 800m run
  • 40 hand-release push-ups
  • 400m medball carry
  • 40 hand-release push-ups
  • 400m medball carry
  • 40 hand-release push-ups
  • 800m run
Got this from somewhere. Probably from Emilia Leppänen. Something Jonne Koski had written for them back in Dubai. It wasn't exactly like this but pretty close. Very good workout. Lots of hand-release push-ups. Gotta say that medial carry was nasty after doing so many hr push-ups.


Cool down.
  • 3k recovery row
  • Easy pace



Tuesday 11.7

AM: Eira Open Air

Oly.
  • Snatch technique
Benjamin gave some tips on how to improve my snatch. And I honestly think it worked. Basically it was the starting position and where I should target my eyes when starting the lift. I tend to look couple meters away from the bar at the floor when I begin my lift. By changing that and looking straight ahead seemed to have a big influence on how the lift felt.



Pair wod.
  • 400m run (both run)
  • 75 power clean @ 50kg
  • 400m run
  • 75 pull-ups
  • 400m run
  • 75 shoulder-to-overhead @ 50kg
This was done together with Benjamin.



PM: Home workout

Pair workout. Chipper with Pauliina
  • 150 push-ups
  • 140 box jumps
  • 130 push press @ 2x25kg dumbbells
  • 120 goblet squat @ 32kgh kettlebell
  • Wear a weight vest
It was definitely cool that Pauliina wanted to hit a workout together. We wrote this kind of stuff together. I took a weight vest to make this hurt a little more. Push presses with dumbbells were the worst part of this one.



Wednesday 12.7

Workout.
  • Every minute on the minute x 18 minutes
  • 1st min: 12 toes-to-bar
  • 2nd min: 12 handstand push-ups
  • 3rd min: 12 dumbbell snatch @ 25kg (6/6 reps)
Good one. Total of 6 rounds per movement, that means to say 72 reps. Nice number of hspu's especially.



Saturday 15.7

Workout.
  • Every 2:00 for 14 minutes (7 sets)
  • 2 squat clean @ 90kg

Workout. Result, finished round of 14's + 6 jerk on the round of 16's
  • Amrap 7 minutes
  • 2-2, 4-4, 6-6... of:
  • Push jerk @ 50kg
  • Pistol squats
These 2-2, 4-4... type workouts are always miserable. So that the couple of early rounds are okay, then it hits you quite fast. And the rest of it is just a fight to stay alive.

Workout. Time, 13.17
  • 50-40-30-20-10 of:
  • Row for calories
  • Push-ups
This was a good choice as I feel like push-ups are a movement that easily stays in the background. It's good to have workouts with bigger volume of them.



Sunday 16.7

AM

Workout. Result, 89 reps (finished round of 12's, and got 11 reps on the round of 13's)
  • Death by thrusters @ 50kg
Oh damned! This was horrible. Difficult to describe. Lungs hurt, legs hurt, shoulder hurt, my mind hurt :) After about 6 minutes it definitely wasn't cool anymore. Round by round it got more awful. Managed to fight through the round of 12 rep and a bunch of more reps on the following round.

Workout. Time, 20.20
  • 7 rounds of:
  • Run in the park
  • 10 hang power clean @ 50kg
Used the same barbell. Ran faster than normally in a workout, to make it count as it was only running and cleans.



PM

Strength.
  • Bench press 5x8 @ 70kg
Some upper body strength. Maybe this is something I could do as well, occasionally. During the summer I have found more time for workouts. Sometimes there are double sessions which enables me to hit these movements too that are rare normally.

Workout.
  • 5 rounds of:
  • 15 pull-ups
  • 20 cal row
  • 25 lunges with Sandy (sandbag)
Great workout so that body was able to move constantly. Unbroken on the pull-ups, fast on the rower and paced myself on the Sandy. That burned my legs nicely.

Cool down.

  • Recovery run



Tuesday 18.7

AM: Eira Open Air

Oly.
  • Clean and jerk technique @ 60-80kg
Light weight stuff, tried to work on that explosiveness, and catch position. My training partner - Benjamin - has the perfect mobility and technique to my eye, so I tried to copy from him some points.



Workout.
  • Every minute on the minute x 32 minutes
  • 1st min: 2-3 clean and jerk @ 80kg
  • 2nd min: 10-12 toes-to-bar
  • 3rd min: 8-10 handstand push-ups
  • 4th min: 10 burpees
There was a lot of pushing in this one which caused me to wear down on shoulder strength. Needed to drop down 2 reps on couple of movements in the last maybe two rounds or so. Felt good to finish this one.



PM: Home workout

Oly.
  • Overhead squat singles with a long pause (10 sec)
  • Weights @ 60, 65, 70, 70, 70kg
Focus this evening was to do some oly stuff, and accessory movements. I also played with dumbbells in 1-arm overhead positions, also squatting with that.

Gymnastics.
  • Every minute on the minute x 7 minutes
  • 7 chest-to-bar pull-ups

Accessory.
  • 50 ring dips

Accessory
  • One-arm overhead squats with a dumbbell 


Wednesday 19.7

Oly.
  • Hang power snatches @ 50kg
  • Couple of sets
Workout.
  • Every minute on the minute x 15 minutes
  • 1st min: 7 front squat @ 80kg
  • 2nd min: 8 push press @ 2x25kg dumbbells
  • 3rd min: 15 pull-ups (last round 20 reps)
I had Antti training with me on this one. Classic emom stuff. Pull-ups were the easiest part for me on this triplet.


Thursday 20.7

AM: Eira Open Air

Skills.
  • Bar muscle-ups

Intervals.

  • Alternate between A and B
  • 3:30min on, 3:30min off, for a total of 24min (4 sets total)

A)

  • 400m run
  • 20 wall ball shots
  • 10 dumbbell snatches @ 25kg
  • Rest of time: burpees

B)

  • 400m run
  • 15 goblet squat @ 25kg dumbbell
  • 10 dumbbell snatches @ 25kg
  • Rest of time: burpees
Oh man those sprints hurt! It was a miserable time in my life to be honest. Having Benjamin there with me helped a lot in sharing that feeling. Heart beat was through the roof early on in these. Running a lot faster than in regular workouts is something that makes me cry pretty much every time. But it was a short time domain so that's just what you have to do.



Friday 21.7

Active recovery: jogging for 40 minutes



Saturday 22.7

AM: Home workout

Oly.
  • Squat snatch, 10x1 @ 60kg
Working on my tech on this movement. Felt actually pretty good on this one! Felt also quite stable on the movement.

Oly.
  • Squat clean, 10x1 @ 95kg (video)


Skills.
  • Bar muscle-ups
  • 3-3-2-5-3-4 reps
This time Pauliina gave me some more tips which were a game changer. I realized how I looked like and it definitely didn't look the same it should. I've been in a hurry and pulled too early. Also got to focus on my leg work, and back swing.



PM: Home workout

Strength.
  • Back squat 8x8 @ 100kg


Accessory.
  • One-legged romanian deadlift @ 2x25kg dumbbells
  • 3 sets, both legs 10 reps per set

Accessory.
  • Bicep curls


Sunday 23.7

Workout. For 45 minutes. Result, 4 rounds
  • 600m run
  • 25 toes-to-bar
  • 1.000m row
  • 20 ring dips
This was kind of basic conditioning piece. Easy pace on the run / row stations. T2b's were 15-5-5 each round. Dips were 10-6-4 on every round except the last round which was unbroken set of 20 reps. Finished the day with a cool down run of about 1k.



Monday 24.7

Overhead.
  • Push press 5x10 @ 65kg


Intervals. With Pauliina
  • 1min on, 1min off, for 12 minutes (6 sets)
  • Row, all in pace
Legs were shot after those sets. I went somewhere around 1:30 pace for all sets. That's fast for me.



Tuesday 25.7

Oly.
  • Power clean
  • Touch'n'go sets, 5 reps per set
  • Weights @ 70, 75, 75, 80, 80, 80, 80, 80kg
These felt good. Positively surprised.



Intervals.
  • 1min on, 1min off, for 12 minutes
  • 12 (6/6) dumbbell snatches
  • Rest of time, burpees
  • Result, 11+12+12+12+13+14 burpees
Yep, they were great heavy breathers. Did couple of snatches, then rest of the minute as many burpees as possible. Rest one minute, repeat for a total of 6 working sets. Total of 74 burpees.



Wednesday 26.7

Pulls.
  • Deadlift 5x8 @ 140kg
  • Deadstop at the floor after every rep
Traditionally I have gone touch'n'go on deadlifts but considering the floor at the garage is not necessary 100% straight, I've decided to heavier pulls with a dead stop at the floor.



Workout. Result, 5 rounds + 3 bar muscle-ups
  • Amrap 15 minutes
  • 3 bar muscle-ups
  • 10 handstand push-ups
  • 300m row
First time in ages that involved bar muscle-ups in a workout. Nailed them, very happy! Both elements unbroken, good pace on the rowing.



Thursday 27.7

Wokrout.
  • Every minute on the minute x 10 minutes
  • Odd min, 15 toes-to-bar
  • Even min, 12 dumbbell press @ 25kg (6/6 reps)

Oly.
  • Split jerk technique
It's been ages! Decided to try 'em out. Good times.

Workout.
  • Every minute on the minute x 12 minutes
  • 3 split jerk @ 65kg

Workout.
  • Every minute on the minute x 8 minutes
  • 8 ring dips


Friday 28.7

Intervals.
  • Every 5:00, for 35 minutes (7 sets)
  • 5 power clean @ 70kg
  • 15 wall ball shots
  • 20 cal row
It took me about the same time in every round. Don't remember exactly anymore but this was a mental win. It was a miserable feeling to do this. Mental breakdown hit me before the 4th round. Luckily Pauliina was there to cheer me on. Once I got that 4th round done, it was easier to get the last one in the books too.


Workout. Time, 17.22
  • 5 rounds of:
  • 200m farmer's walk @ 2x25kg dumbbells
  • 15 burpees
This was cruel workout. Farmer's walk tax the forearms. That made me move faster because I wanted the time under tension to be shorter. That of course resulted in heavier breathing. Burpees didn't help a bit. Very good one!



Run conditioning.
  • Every 10 minutes:
  • 1.000m run
  • Wear a vest
This struck me in a moment. Take sprints with a vest. Not a bad idea. It's summer anyway so running is always a good choice.



Saturday 29.7

AM: Home workout
  • Run for 35 minutes, easy pace, recovery


PM: Home workout

For quality.
  • 5 rounds of:
  • 10 power clean @ 60kg (unbroken sets, barbell cycling)
  • 15 pull-ups (last round 20 reps)
Antti was training with me. The purpose on this one was to do both stations with quality, unbroken sets, focusing on good technique. Not that it's always the purpose but maybe my point is that we did cleans together, just then moved to the pull-up bar. Not a timed workout.



Sunday 30.7

AM: Home workout

For quality.
  • 5 rounds of:
  • 12 shoulder-to-overhead @ 60kg
  • 15 toes-to-bar
Not for time. Focus purely on unbroken sets. Just get the work done. 12 reps of jerks at this weight is no joke for me when completed in a row. T2b's were also a good number of reps but those were easier than jerks.

Strongman.
  • Sled pulling, standing, for 200m





PM: Home workout

Strength.
  • Back squat 10x5 @ 100kg
Knee hurt quite a lot so had to take light weight for just couple of reps. So I added the number of reps to get some action in lower body.

Posterior chain.
  • Every minute on the minute x 12 minutes
  • 15 kettlebell swings @ 32kg
I remember doing this emom workout once back in maybe 2012-2013. That hurt me a lot back then. This time it had no effect me on the next day. Maybe something has happened in my overall fitness level during the years.



Workout.
  • Every minute on the minute x 10 minutes
  • 1-5min: 20 push-ups
  • 6-10min: 15 push-ups



Monday 31.7

AM: Home workout

Skills.
  • Bar muscle-ups 4x5 reps
These are already a lot smoother, at least they feel like it, compared to early summer. Yes, I know there are things to be focused on. Back swing, keeping the legs straight. At least those.



Conditioning.
  • Row 7.5k
Longer rowing session. Boring as hell but needful stuff

PM: Home workout

"Ponyn Poika".
  • 31 bench press @ 53kg
  • 7 bar muscle-ups
  • 3.800m run
My best friend Toni got his newborn in this world. That's why I went outdoors in the late evening to hit a workout "Pony's boy". The little guy came to this world 31th July at 53cm length and 3.8kg.




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