Shitty training session

Some bagwork for warmup, then some t rows with 60kg 4x8 and finish with sledwork

Sled pushes because some guy took the fucking handles and the fucking gym has attached all the trx´s in the bloody trx station. they are meant to be portable by design...

4x60kg half full sprint half walk
6x90kg half full sprint half walk

these felt heavy and lactic acid was vividly present :)

Ohs and sled

Bag work for warmup

Ohs
2x10x40kg
1x10x50kg

Some snatch high pulls with light load

Sledwork

2x60kg push
2x90kg push
2x120kg pull with harness
2x150kg pull with harness
2x180kg pull with harness

Sunday evening quickie

Snatch 6x3x80kg
Power hang clean + push press 70kg
8-1, 7-2,6-3,5-4,3-6,2-7,1-8

Quick snatches

Sunday evening quickie
10x1 snatches
Weight: 85kg
Time: 5:30

A few power cleans and oh squats to finish this quick workout. Sweet!

Hukka revisited

Got one week free training to Hukka. Quite exciting to see what had changed. Not much but few minor good improvements. It was nice to train with somebody after a long time and talk during training. Of course training efficiency suffers but social life improves :)

Snatch
5x1x85kg

Hang power clean
5x80, 2x90, 4x1-2x100kg

1arm db Snatch
1x 20,25,30,35,40,45,50kg

Sled push and pull
6 trips various styles

Tried also jacobs ladder :)

DT

O Hesus this workout is a badassone. Pushed to the limit on this one today and felt pretty shitty afterwards physically, mentally though felt like a true spartan :)

DT
5 Rounds @ 70kg
12 Deadlift
9 Hang Clean
6 Push Press

time: 9:34

New Gym

Been training in a new gym for a couple of weeks, like 4 times total. Pretty quiet therefore, done shitty workouts except the last one.

1 Snatch 3x50, 3x60, 3x70, 1x80,85,90
2 Snatch grip high pull without straps 3x70,80,90
3 Dumbell Bench Press alternating 1-arm explosive style 10x17.5, 10x20, 10x25
4 Shoulder series + pushups explosive incline
5 OH Walkout 100steps 50kg

Tuesday morning again

Missed logging a few workouts, oops. Something noteworthy from those sessions is walking with barbell overhead. Did 3 walkouts with 40kg, duration about one minute per walkout. Afterwards it felt immediately in the.back between lats, a problem area for me since winter and cold weather. Fortunately those feelings lasted only for a day and they next they traps were feeling the pain, albeit in a nice way. Will definitely continue to do the overhead walkouts.

Today

1a Hang Clean 8*50,60,70, 8*8*80 kg (last fail)
1b Sled push 2*40,65,80,95,110 kg

That was nice! Sweat flowing, mushy kera and grip blasted. I'm lovin' it!!! :)

Tuesday mounniin

Random stuff.

Rack holds, push press
1*50,60,70,80,90, 3*1*100 30sec hold

Speed complex 1*50 kg time 1:23 !!!

10* sled push 50kg, easy does it, lets get used to this shit again :)

20 Snatches @83% revisited

About a month ago did 20@80-90% wod, to be exact did at 83% which equals 75kg. Then did hang snatches and time was around 14min. Started doing a rep per half a minute nut.that was too much. This time the story was different.

Snatch 20*75kg = 9min 10sec

Quite happy about this one. Weight was quite optimally chosen since I did not have to bust my ass to get a rep every 30seconds and yet it was heavy enough to almost miss couple if reps.

Finished session with some band pull-aparts, pushups and biceps curls muahahahaaa!!! :D

Tuesday snatching

Never really tried snatch sets with 3 reps so now was the time. Thibs said something that building muscle with oly lifts requires rep ranges 3-6.

1 Snatch 3*50, 3*60, 3*70, 4*3*75 kg
2 Snatch Grip High Pull 3*75, 3*90, 4*3*100 kg
3 Speed complex @50kg
4 some pushups and pullups and ring shoulder pulls and band pullaparts

Got ironmind lifting strapas and high pulls feel awesome with those, beats those worn out leather no-name straps in the gym.

Sunday

Did something, shoulders i think.

Some Snatches

Felt really tired, fasted yesterday and slept horribly like the last week. Managed to do something still, no way I could do this without a preworkout stimulant drink.

1 Hang Power Snatch
3*50, 3*60, 2*70 ,2*75, 2*75, 2*75, 2*77.5, 2*80kg

2a OHS 4*6*50 kg
2b Pushups incline 4*10

3 Snatch Grip High Pull
3*50, 3*70, 3*80, 3*90 4*3*95kg

Band pullaparts for cooldown, planned to do speed complex or fran but had no energy left so it was best leave to another time. Sometimes u just don'have the power. No need to force it since this month of vacation has been awesome training-wise.

DT

Warmup basic style, defranco agile 8 + speed complex + band pullaparts 100* + some dynamic stretching

DT
5 rounds @ 70kg
12 Deadlift
9 Hang Clean
6 Push Press

13:30. First four rounds every set on the minute, last round faster. Not too hard for me like this and I assume I can squeeze  at least 2min off the time.

Some challenges for the future:
DT under 10:00 and Heavy DT @90kg under 15:00. :)

Ended the session with some assistance work, 3 rounds:
1a Barbell Curl 8*40 kg
1b KB Swing 30*32 kg
1c Band Pull-Aparts *30

Last but not least 2*1-Arm Sled Pull

20 Snatches @ 83%

20 Snatches @ 75kg which is 83%, for time. Not the easiest wod I have done :) Took me just under 14 minutes. Tried to do one rep every 30sec but that turned out to be too hard for me. Still a pretty good wod.

These 20 singles wod's are absolutely great for power and technique. I remember that when I started cleaning 20*1*90 kg was something that helped me progress 10kilos really fast. Not excpecting that progress here this time though, that would quite a lot in my snatch :)

To finish the session I did DeFrancos shoulder series 6 times. 10 front raises with 10kg plate, 8 lateral raises with 5kg dumbells and 5-6 strict cuban presses with shrug. Also added 4*25 band pullaparts. Shoulders blasted is what I am feeling right now. Now it is time to let them rest a while because I have done shoulder excercises for quite a while now. A week without anything but band pull aparts should do the trick. Let's see if the patience is within me :)

Good Evenin'

DT-like action again. And some.

1: DT
5 rounds
12 Deadlift
9   Hang Power Clean
6   Push Press

1rd @50kg
2nd @60kg
3-5th @70kg

2a: Bicep curl 30kg 5*9
2b: Plyo push up / 5*10

3a: Kettlebell swing 6*25 @32kg
3b: Band pull aparts 6*25

Stretching static and dynamic in the end. Lovin' it!!!

Snatch PB

Abnormally late time for gym seems to work for me, did my snatch pb after nine pm :) usually almost ready for bed at that time.

Snatch 2*3*50, 2*2*60, 1*70, 1*75, 1*80, 1*85, 1*90, 1*92.5(fail)

Hang Power Clean 8*50, 4*60, 4*70, 4*3*80

KB Swing @32kg *60,50,40

Swings were pretty easy, well perhaps more suitable expression would be not too hard. Snatch record is awesome, broke the 90kg mental barrier. Read an article from t-nation were Thibs said that crossfitters have no mental barriers in olympic lifting, they want to achieve higher weights without thinking how hard it is. This remind me of my swimming times, one barrier was minute in 100m freestyle. Staid over for a year and when finally broke it, time was under 59 seconds. The mind is a mysterious thing.

Life after swinging

Took one day off and felt pretty tired today. First decided to take two days off, but then I remembered how short my summer holiday is so better take full advantage of the situation :)

1 power snatch 3*40, 3*50, 2*60, 5*2*70
2 DT @50kg 5*(12*DL + 9*Clean + 6*Push Press) every set on the minute except last round without dropping the barbell. Did also one extra round with 70kg
3 Kettlebell swing 50*32kg

Done deal

Well it took me ten whole days but now it is done. 10 days and 10,000 swings with 24kg kettlebell. Mental battle describes this joirney the best. Some physical challenges during the road also but mainly this was a matter of will. THIS is Sparta!

Highest amoint of reps per session was 1,100 and highest number of reps per one set was 175. That was the last set and it happened only because of my girlfriend who came in and asked how many left? Once I replied "175" she said "you know you can do it one set, right?" :DDDD

After that line there really ain't any other choice but to do it :) like I said earlier, this is purely mental stuff. People usually set boundaries somewhere far away their real capabilities. This 10,000 swings challenge was a real eye opener for me, or rather a reminder of something I thought I had already lost. Meaning that I am able to go much deeper than what my thoughts are. It is really nice to end this challenge feeling like this! SPARTA!!!

Days 6-9

6th day was a hectic day since Virpi's sisters children were staying with us cause their parents had a wedding visit. Had no time in the morning or day to train so I had only evenong session.

What a great session it was, managed to do 1,100 reps, 20*30 + 20*25. What a painful session it turned out to be. Afterwards that is, during swings felt like a beast but next morning the first thought was I am not gonna complete this challenge. Hamstrings tight and lower back pain so that carrying our baby boy was tough as hell. Had to take some relaxant pills and decided to eaze a bit, after all I was ahead by 1,000 swings.

Next day was 500 unbeliavably hard swings, no power in the abs to keep core tight so that was the most painful session so far. The day after that did also only 500 so it meant that two days out I was right on track. Easier days did help a lot even though I still have some lower back pain issues but nothing too severe. Have to keep the core right at all times :) those tiny deep abdominal muscles have really gotten a shock during this challenge.

Today which is day number 8 I did 500 swings both in the morning session and evening session. Hold on, I did make the last set id the day 120 instead of 20 so it makes 600 swings for the evening session :) In the morning I did also 5*3-2-1 *40kg strict press. Decided to press slightly lighter weight in order to not stress the core too much.

So here we are all but finished. Last day ahead and 900 swings to do and 9,100 already done during last 9 days. What a lovely mental and physical challenge this is. At this moment there is no doubt that I will complete this but quite different were thoughts at 7,000 swings after that monster session :)

5th Mornin'

Basic routine, walk with my boy for an hour and head to the gym. The walk works wonders as a recovery method and warmup to swings.

25*20 swings
25*2*50 kg military press

This is a mental challenge for sure. After training I feel like a machine, before training I feel like a broken machine. Still, it is weird to be "in the zone", , every cell in my body is screaming THIS IS SPARTA!!! and I know I will complete this challenge. What a good feeling to have :)

4th Evening

Felt super tired before starting swings. Immediately got in groove though and completed 800 swings. Managed also to get blister count to 7 so far :) this might be painful soon...

35*20
Last set 100 swings :)

4th morning

Reached 4,000 swings ahead of schedule by completing 637 reps. First set 37 followed by 17 sets of 30 and last but no way least set of 90 reps :) Messed up hands with this one, a few blisters more now in hands. Should stick to shorter sets but it is harf since they are suprisingly hard mentally. Longer are physically harder but more enjoyable mentally.

3rd Evening Swings

Plan was to do 400 but did a few more cause it felt easy. Which is quite funny since I am acheing  all over my body now :) after first set of fifty I was warmed up and thereafter it was eazypeaz.

Sets:
50-50-40-40-30-30-20-30-11 (mum called) 30-50-50-50-30-30-30-30-30-30-30-39-33

Should be total 763, even though I aimed for 733 which would have made total 3,333 reps. Well now it is 3,363 reps. This time I used system where I just did a set and did not count progress until I started to feel tired. This really works, much easier for the mind and u accumulate suprisingly many reps without realising it.

10 000 swings

Holiday = 10 000 swings @24kg :)

In the morning 500, in the evening 500. That is what I call a plan!

Tue morning:
5*20, 2*5 military press @50kg
10*10, 10*1 mp
4*25, 4*3 mp
10*10, 10*1 mp
5*20, 5*2 mp

Evening:
25*20

Wed morning
5*20,10*10,5*30,5*10,5*20
Hand stand position between series

Evening
25*20

Thu morning
5*20, 5*2 mp @50kg
10*10, 10*1 mp
5*20, 5*2 mp
10*10, 10*1 mp
5*20, 5*2 mp
2*50, 1*5mp

Swings prep for 10k in 10 days

Two weeks at work before summer holiday. At the gym gonna add couple of session of 500 swings as preparation for the 10k challenge which I will start on 13th of august. Or 14th if hangover from weekend :)

10 swings
2*40 kg military press
15 swings
3*40 kg military press
25 swings
5*40 kg military press

Did mp's in the between just to ease up it a bit, been adding resistance in that for a while now so wise to go easier sometimes :)

Spartan Saturday

Wake me up before seven, that is probably what my son heard when I said good night to him last night. So earlybird rise and shine, cleaning and cooking for seven hours and then off to the gym. Did not feel very duracell... still managed to get a good session, including pr in one hand snatch.

1a box jump 5*2
1b one hand snatch 2*50,2*50,1*55,1*55,1*57.5
2a military press 6*6*50 kg
2b pullups 6*6
3a ohs 5*6
3b deadlift rampup 70,100,120,140
4 trap bar farmer's walks <-> 140,150,160
160kg dropped a meter and a half from finishline, aargghh

THIS IS SPARTAAAAA!!!!!!!!!!!!!!!

Training in a Full Gym

Sucks. Note self, there was a reason you shifted your training a few years ago to morning and late evening only. DO NOT go before 20:00 in the.evening!

1 Snatch 2*75,75,75,77.7,77.5 kg
2 Snatch Grip High Pull 3*70,80,90,90,95,95 kg
3 Band Pull Aparts 3*25
4 Step Up 4*3*30 kg
5 Speed Complex 2*50 kg (bloody hell)

Sunday Evening Mayhem

Felt tired all the way, still managed to do some serious training. Quite spartan I might say.

Juhannusreeni

Midsummer training, what more can u ask for?
Getting used to new movements, groin bothers a bit so have to change movements. Perhaps stepups instead of lunges. One hand push press with dumbell not gonna happen, left shoulder does not approve, insert some other one hand pressing movement, perhaps alternate dumbell bench press.

1 Snatch 5*2*75 kg
2 Snatch grip high pul 5*2*90 kg
3a bulgarian squat 3*8*20 kg
3b band pullaparts 4*25
4 speed complex @40 kg

Juhannus alustettu salilla

Sama meno jatkuu, alkuun vähän military pressiä ja leukoja, välisä then käjen tempauksia ja loppuun farmarin kävelyt.

1a military press 6*6*50 kg
1b pullups
2a snatch one hand up to 55 kg
2b deadlift rampup
3 trap bar farmers walks, eestaas suoralla 2*130 kg, 2*140 kg, 2*150 kg

Pretty fly for a white guy :)

Taas reenaamasa!

Joopasejoo eli taas se vierähti viikko iliman reenejä. Pienen pojan isän elämää on tämä :)

Pakko oli lähtä illasta sunnuntaina tykittämään vaikka unethan täsä mennee ko kello 21.43 ja vimoset farmarikävelyt suoritettu 3min sitte. Onpahan ainaki levollinen mieli ja sielu eheytynyt!

1a Military press 4*8*50kg
1b Pullups 4,4,7,8
2a Push press 100kg * 2,2,2,1,2 (sis. 2*1*rive)
2b Deadlift rampup to farmers walks
3a Farmers walks 2*150kg, 4*160kg

Alako vähän jaloisa tuntumaan tuo 160 kiloa, varmaan nio push presssit teki sen, omi nimittäin  aika paljon tankempi ko viikko sitten 150kg, joka ei tuntunu missään. 170kg kävelyisä alkaa olemaan jo suht rankka varmaan, jospa sitä jatkais progressiota siihen ens kerralla. Eikä se mun himoitsema 180kg oo enää kaukana :)

Couple of moves

1a Strict press 4*7*50 kg
1b Pullups 4*7

2a Push press speed 5*2*60 kg
2b Deadlift warmup to farmers walk

3. Farmer's walk 6*150 kg

Farmarikävelysä pitänee vieläki lisätä painoa. 150 nousi ylös helposti ja näppivoimat riitti just ja just, niin kai siihen vielä kympin voi lisätä ens kerralla maybe perhaps. Enpä oo tosiaan ikinä mavettanukkaan 150 kilola, eipä sillä että oisin kokeilukkaan. Ihan muikeasti meni, instasa videokuvaa todistusaineistona. Joku 180kg vois olla jo aika kova sana tosa, ehkä se on sitte semmonen vuoden tavoite :)

Some presses etc.

1a Strict press 5*6*50 kg
1b Box jump *5
2a Push press 2*70,2*80, 5*2*90 kg
2b Pullups 6,5,6,5,6,4,5
3a 1-arm snatch 3*2*30 kg
3b hauber barbell curl 3*5*30 kg
4 Farmer's walk, kettlebell uneven 32kg + 24kg, 4*60sec

Viikon vimonen reeni

Tempaus yhelä käelä
1*20,25,30,35,40,45,50
2*1*55 (pb)

Speed complex 50 kg, kyykyisä tuntu keskiviikkona revähtäny nivus.

3*50 kg dt wodlike eli 12 mave + 9 power clean + 6 push press

Keskiviikkona muuten tempausvala enkat
4*1*80 kg tempaus + tempausvala

Loppuviikon reenejä

Jaa mitähän sitä on tullu tehtyä tällä viikollla? Aika monena päivänä käyny salila mutten muista hirveästi...aletaanpa kaivelemaan.

Torstai oli kevyt nauhailu ja venyttely. Keskiviikkona tais olla ainaki 5*1*80kg tempaus. Perjantaina 9*5 leuat ja thruster 40kg. Ja tempausvala hauis komboja 3*10*40 kg (hauber5*).

Tänään sitten aikatauluista ja yhen kanssareenaajan pyörtymisestä ja siitä seuranneesta ambulanssiepisodista johtuen typistetty reeni. Leuat 3*3 lämmöiksi, tempaus ja tempausvala konboja seuraavasti:
5*(2+3)*60 kg
5*(2+3)*70 kg.

Siinä se. Vois piettää vähän paremmin ylhäälä näitä...

Monday morning

Poikanen aamusalin viikon käynnistykseen. Ei kerrottavaa jälkipolville.

Työntö 4x6x50kg
Power Clean 3x8x50kg
Tempausvala 2x6x50kg
Leukoja aina välissä 10x3 ja 5x5

Nauhajumppaa hallinnasta 3x50 ja shoulder rollin 15x

Oly Lift

Painonnostoreeniä aamutuimaan, sweet!

Tempaus+tempausvala
40kg 3+6,3+6
50kg 2+4, 2+4
60kg 1+3,1+3,1+3
70kg 1+2,1+2,1+2

Clean&Jerk
50*2, 60*2, 70*1, 80*1, 90*1, 100*1

Aivan hirviän tuntonen ja näkönen satakilonen, pthyi helkkari! Huomaa etten oo yli puoleen vuoteen tehny riveä.

Askelkyykky tempausotteella
3*6*40 kg

Doing Fran

What can be better than doing Fran in the morning? Snatching and doing Fran of course!!!

Hang Power Snatch
3*40
3*50
2*60
1*70
1*75
1*80 (pb in hang snatch)

Fran 21-15-9 Thrusters & pullups

9:01

5

Sunday Evenin' Snatches!

Pää hajoaa -> salille tempomaan. Lähtee se stressi ja tullee se virne takasin naamalle :)

Hang Power Snatch
2*3*40 kg
2*3*50 kg
2*2*60 kg
2*70 kg
5*2*70 kg (vika toisto fail)

1-Hand Snatch
1*30 kg
1*35 kg
1*40 kg
1*45 kg
2*1*50 kg (molemmilla käsillä eka toisto fail)

Pullups
10-5-3 (mahd nopeesti, joka kohasa yks toisto varastoon) ei maha olla toivoa saaha 18kpl 1,5kk päästä :rollingeyes:

Loppufinisheri: KB Swings 32kg 50reps

Ihan kelpoa sunnuntai-illan mäiskettä.

La aamunen uinti

Vauvauinnin päätteeksi pikanen pulahus, 75 verraa ja 400 lujjaa, 5:38. 75verraa loppuun.

Journey Has Begun, Beware of the Spartan!

Pari viikkoa on menny olkapääjumpan kanssa ja huomattavasti paremmalta alkaa jo tuntumaan. Hullun band pull apartteja ja muuta kuminauhajumppaa, näyttää olkapäät tykkäävän!

Aloitin huhtikuun alusta Dan Johnin 10'000 swingsiä taas vaihteeksi. Edellinen oli viime kesänä, mutta taisi jäähä kesken, jos en väärin muista. 2 reeniä nyt takana ja onhan se vähän menttaalista harjotusta ku heiluttele sen 500x heilautusta. Grippi tykkää hyvvää ja se oliki yksi syy miksi otin heiluttelut tähän väliin, toinen syy on se, että ohjelma kasvattaa kuntoa aika kivasti. Yks parhaista ohjelmista mitä on!

Grippiä siksi koska haastoin yhden tutun leuanvetohaasteeseen :) mun pitäs saaha 18 leukaa kesäkuun 15. päivä mennessä, niin saa siinä grippi vähän kehittyäkki. Leukoja pyrin tekemään joka toinen päivä aina lisäten toistojen yhteismäärää, sarjoilla ei väliä. Otin tuossa maksimit parin viikon leukailun jälkeen, niin meni 11. Saan siis tehä ihan helevetisti leukoja, jotta sais ton 18. 

Tänään pääsiäisreeni.
1. Tempaus 2*3*50, 2*2*60, 5*2*70
2a Military press 5*5*40
2b band pull apart 20*
3. Trap Bar Farmer's Walk 6*100kg+bar

Easyfittii

Perus aamusali.

Hyvät lämmöt. Ei riittäny. Yläselkä jumii. Vanha mies.

Tempaus 10*3*50kg
Farmarikävely 10x15m x120kg @7:58

Sulizzz

Viikon sana viime viikolla oli sulis siis. Tiistaina Namuel Ferrara otti pataan ja torstaina Oscar de la Hoya. Molemmilla reissulla pikkukivat kelkkailut päälle. On se vaan aika paljon raskaampaa tuo kelkkailu tunteroisen suliksen päälle.

Ti 2*60, 2*75, 2*90, 2*75, 2*60
To 2*60, 2*75, 2*90

Ja lepo niin, että hengitys laski ja syke jottain alle 140 ehkä. About 30-45sek siis.

Holy Shit mitä kelkkailua! + goals 2015

Olen ollut havaitsevinani jämäköitymistä pakaralihaksissa viime aikoina. Tämän huomasin tuossa yksi päivä raapiessani. Johtopäätös siitä onpi se, että kelkkailut todellakin toimii! Siispä eikun lisää pökköä pesään :)

Perjantain ja keskiviikon väliin mahtui siis 4 reeniä. Milloin lie viimeks päässy 4x viikkoon salille, dunno, maybe kesällä joskus. Sweet and sensational I might say.

Vikat kaks reeniä ja ekana lauantain rimpuilut ja kelkkailut.

Lämmöiksi bäg wörk ja pikkupaini Kaupin kans :)

1a pena 5*12*60 kg
1b t-row 5*5*65 kg
2 push press 2*5*50 kg
3 kelkkailu
2*60 high handles
2*90 lumityöt ja high handles
2*120 hasd ja selkäveto
2*150 backwards ja hasd
2*120 hasd ja selkäveto
2*90 lumityöt ja low handles
2*60 high handles

Aika mukava pyramidi.

Vuoden viimeinen reeni sitten raskaampien painojen kautta.

1 power snatch 3*40, 3*50, 2*60, 3*2*70
2 trx pushups ja row sekä muutama press kuulalla
3 kelkkailua
2*90 high handles
2*120 high handles
2*150 hasd ja backwards
2*180 hasd ja backwards
3*200 hasd

Kokkeilihammie myös liikkuuko se kelkka vetämällä, jos painoa on 200 ja yks Kaupin poika vielä lisäksi. Oli se ainaki tuskallista, mutta ehkä se metrin liikku ko aikansa töhersi. Jatkosa siis 200 kg riittää vähäksi aikaa maksimiksi :)

Loppuvuonna on tullut keskityttyä oikeastaan 3 asiaan. Penkkiä pitkillä sarjoilla ja maltillisilla painoilla, koska tavoite saaha rintalihakset kiinteämmiksi. Ja onnistuin vihdoinkin tekemään 50*50 kg! Selkää oon tehny vähemmän, kuin pitkään aikaan keskittäen t-row:hon panoksia. Käytännössä olen siis tehny reeneissä yks-kaks liikettä rinnalle ja selälle plus kelkkailut.

Kelkkailu onkin ollut se numero uno tavoite, kun Hukkaan sellainen reenimahdollisuus saatiin. Oonhan mää sitä kelkkahommaa himoinnukki jo monta vuotta ja nyt sitten homma on the go. Ja voe pojat, kyllä kohoaa kunto. Muistan selvästi ekan kelkkakokeilun joskus syys-lokakuussa kun kokeiltiin muistaakseni kaks vetoa jollain 75 kilolla ja olin IHAN sipulina. Saunassaki vielä aiva hapoilla ja pahaa teki :) nyt happokesto on huomattavasti parempi eikä tee pahaa, jos pitää noin minuutin tauot. Jos happoja haluais, niin saishan niitä lyhentämällä lepoa ja toki pikkasen painoa vähentämällä. Olen kuitenki ajatellut, että parempi aluksi kasvattaa voimatasoja ja sitten vähän ajan päästä alkaa hapottelemmaan enemmän. Todennäkösesti otan helmikuussa aamureeniksi pari kertaa viikkoon HIITin ja siihen siis kelkkahommat sopiii ku nyrkki päähän. Yksi reeni sitte voimavetoja perus salireenin päälle lisäksi eli yhteensä 3 kelkkailua per viikko. Tammikuu mennään siis vielä voimahommilla ja sitten happoja kehiin.

Vuoden 2015 tavoitteista sen verran, että 35 tulee mittariin toukokuun lopussa ja silloinhan pitää olla elämänsä kunnossa. Joten tavoitteet liittyy kuntoon, tekemiseen ja vähemmän yllättäen painoon. Otetaan paino eka ku se on helpoin eli tavoitepaino 35-vuotiaana on 87kg. Puoli kiloa per viikko abaut, niin onnistuu. Myt paino 100kg.

Kunnon ja tekemisen suhteen haluaisin mm.  uida 400m 5 minuutin kieppeille ja satasen alta minuutin. Miksi näin, niin siksi jotta olen kunnossa Masters SM-kisoissa Oulussa. Juoksu myös eka kertaa mukana eli tavoite juosta Extreme run Vantaalla ja Oulussa siten, etten ole 2 viikkoa sipulina niitten jälkeen. 10 000 swingiä pitää vetää läpi kerran vuoden aikana. Kesällä paljon kuulailua ja muita heittelyjä.

Kvartaalijako sopii tavoitteisiin hyvin, joten tässä sellainen:

Q1: painonpudotus, kelkkailu, aamuaerobiset, uintia kevyesti, 10 000 swings, peruskestävyyttä

Q2: painonpudotus, uintia "isosti", juoksuhommia, vauhtikestävyyttä

Q3: heittolajit, mäkijuoksut, pyöräily, rantareenit tms

Q4: remains to be seen, katotaan mikä houkuttelee :)

Helkkarin pit postaus, mutta täynnä asiaa. Shit that needs to happen in the life loving and utterly enjoyable world of Wannabe Sparta.

2015 here we come!