Autumn ´17 plan

Once again back with a new plan :)

Gonna ride the bike to work until a get a new car. That´s 11km per stint so total 22km a day. Should be 80% @120-130bpm and 20% 150-160bpm in order to build up conditioning.

Each hotel night will contain at least 1 exrx and preferably 2 as in evening and morning sessions. No matter how intense as long as there is something done.

2 gym sessions per week in addition to cycling. 1 for max strength and 1 for kettlebell training or crossfit DT (from 50kg) for total body exrx and conditioning. Max strength session will have snatch and c&j ramped up to either 1 rep max of the day or 5x2 / 3x3 @80-90% followed by speed complex.

All of the above is subject to change as energy levels dictate what I am doing. Gym session might as well be just flexing and shoulder strengthening as long as there is something done it is quite enough. The focus is to get back on track and just getting some exrx done is quite enough to start building the foundation again. I am pretty sure I will get over excited on the way :)

Light session today: 3rounds

Back in business once again

Hola hola, second gym session in a week:) same old pattern, snatches cleans and jerks etc

Snatch
3x40
3x50
2x60
2x1x65
2x1x70
2x1x75

C&J
3+3 x 70
3+2 x 80
2+1 x 90
1+1 x95
1+1 x 100

1-hand snatch barbell
25, 30, 35

Some bag work, cool down with cycle and some rolling

Here I come

Last year saw under 10 real training sessions for me. This year has started with 2 already so most likely will beat last years record....

Body seems to be adjusting to a circadian ryrhm of wake me up at 6.30. Best to enjoy this and support it with mprning training sessions.

Monday easy morning routine

Tuesday swim 500m
100 freestyle 1.03.9
Decided to time 100free to get a starting level. What a lousy level it is :)

Goal is under 1.00. Should always be in such a condition until 50year old

Back in Business

There must have been at least 5 training sessions fro me this year. Personal life difficulties and separation have taken it´s toll on my energy and therefore have not had the strength to train except for riding the bike to work a lot. Life has been a rollercoaster ride of emotions and suddenly last sunday everything became a bit clearer. Went to the gym and got energy like it came from a nuclear power plant. Just unreal how good it felt to train again. Will proceed projectsparta vol. 1132 :)

Sunday
Swings 20x24kg
10x5
Pullups
Front Squat 30kg
OH Press 30kg
Power Snatch Hang 5x3x50kg
Some band work for shouldahs

Shoulders felt also good. Break from training did help a lot since they felt shit last time I trained in april or so.

Tuesday morning
Swings 2x20x20kg
10x5
Pullups
Front Squat 20kg
OH Press 20kg
Bike ride to work 20min

Target is to be in a decent shape for vacation coming in 4 weeks so that I can train there everyday :)

Vuokatisaa kylpemässä

Se ois reilu 4v siitä kun viimeks kävin Vuokatin urheiluopiston salilla ja hämmentävän samanlainen parisuhetilanne tällä kertaa kuin viimeksi. Spooky. En es ajatellu ku varattiin loma, että viimeks ku kävin täällä niin oli erotilanne päällä ja nyt sama homma. Kai mä sitte lähen Vuokattiin aina eroamaan :P

Salireeni oli hyvä niinkuin muistin viimeksikin olleen.

Pullups 6,4,6,4
C&J 6x50, 3x60, 6x2x70
Power clean 2x80, 2x90, 2x100 + 3 cluster sets 3x4x90kg
Zercher squat 5x2x70kg

Ja nyt kylpemään!

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 :)