29/11-13

EDT 20min chins @20kg x34, push ups @27kg x34

I saw this 10min KB swing workout today, decided to try it for myself. 5,10,15,20 reps of 2 arm swings done at the start of  every 30 sec interval, followed by 30 sec rest, done for 4 rounds. That’s 200 swings in 10 min. I just increased the load every round using 24,28,32,36kg and eventually got a nice little sweat on.

25/11-13

EDT 15min chins @18,8kg x32/ push ups @21kg x32

Setting up for each set of  loaded chin ups and push ups take a bit of time, so I think I am going to have to do 20min sessions to be able to increase the reps.

ab wheel

run 20min. I have been training density method with reverse lunges for 4 weeks, so it was time to take a week off it, and running felt good.

21/11-13

warm up: rope skip x50, swing @24kg x20, Spins @17kg x5e.s x3rounds

EDT 15min rev. lunge sandbag @50kg x53 e.s. Again, huge PR over 20% since Monday. I did 14 sets, so that was 14 shoulderings as well. I can’t really imagine how hard this is going to become when I get over the 60kg mark…

Hip thrust @74kg x15

RDL @68kg x20

Even thrown in some calf raises and curls. Somehow curls hit my arms way way more than chin ups. Bring back direct work!

18/11-13

chins @18,8kg x1x20

push ups @18,8kg x1x20

Bulgarian bag spins @17kg pyramid 1-6-1 (x36 e.s)

EDT 15min rev. lunge with sandbag @50kg: x39 e.s

OH squat @2x16kg x5, 2x12kg x10

Hip thrust @69kg x15

swing @36kg x40 e.s

Indian clubs

15/11-13

I started warming up today to realize I was not really into lifting anymore kettlebells for a while. Maybe it’s that time of the year. Powerlifting is also always on the back of my mind 🙂
Instead I decided to shoulder a heavy sandbag. I have not done any shouldering over 45kg in a real long time, so I was happy to do 1 rep e.s with 65kg. And then  I stuffed 2 bags in a duffel and shouldered 75kg.

Chins @16kg x1 x20 in 5:15

Indian club swinging and a walk. Bliss!

14/11-13

EDT x15min – rev. lunge with 45kg sandbag x54e.s (that’s a 20% improvement since Monday. I did sets of 5s and I dropped the bag after each set.)

hip thrust @57kg x20

Jefferson DL @2x32kg x5e.s x2 sets

Bulgarian bag spins @17kg x25 e.s

Push ups @16kg x20

Indian clubs

12/11-13

Short and sweet today.

I decided to try kettlebell cleans with 36kg, and got 79 reps in 6 min. I’ll be participating the Santa’s Kettle Ball on the 6th December, a kettlebell pentathlon, so I thought I should test the 36, so that I can adjust my strategy accordingly. Half a year ago I got 1434 points, so this time I should aim for 1500 points 🙂

Chin ups singles @20kg, done as a cluster set, trying to hit 20 reps in 6 min. I got 14 @20kg. I need to drop the load a bit next time…