for the next 2 weeks I’ll only have a 20kg kettlebell and a few other tools, so it will probably look a lot like today
alt. 1leg hip thrust x40
pentathlon 6min circuit @16kg, rest 3min, @20kg
1min of: rope skipping, clean @20rpm, clean and press @10rpm, jerk @20rpm, ½snatch @18rpm, push press @20rpm
bottom up rack walk @24kg x10steps e.s, farmers walk @2*40kg x30 steps
leg crank (sq, dragon lunge, split jump, ice skaters @16) 1min40, rest 2min30, 1min33
warm up: rope skipping, TGU x1 e.s / swing x5 e.s +5 2H @20,24,28,32kg
jerk x5min @16rpm , weight ladder 16,20,22,24,26kg
snatch x5min @16rpm , weight ladder 16,20,22,24,26kg
1 leg hip thrust @35kg x5 e.s *4
handstand shrugs + bar hang shrugs
first session in over a week.
clean and press @2*20kg x41/ bent over row sandbag @45kg x41
windmill @20kg x8 e.s
BG bag spins @17kg x10 e.s
wrist curls behind the back @44kg x12 *3
Indian clubs x10min
Well, thanks to the mother in law, 2 days of Gammel Dansk cured most of the ailment…
I have lost a bit of mobility after all the coughing so and I still tire easily so I am just going to cruise the rest of this week.
the man flu got me in the end…
I have not been sick in so long I thought I’d become invincible. Anyway, all the hard coughing is fucking up my back so I am hoping it won’t be as bad as in 2013.
On a positive note, my finger looks like it has healed fully from the recurring bruising from February.
a long way to go before I get a full lever, but it’s fun to play with
warm up: rope skipping, 1 leg RDL x5 e.s @16,24,28kg, swing x10 2H+ x5 e.s @16,24,28,32,36kg, OH squat @35kg x8
TGU x1 e.s @28,32,36kg
10min AMRAP: shouldering sandbag @51kg x12 e.s
sauna, winter swimming, and the weather was so good I soaked up the sun in a sheltered corner.
Indian club swinging at our little club for 1 hour, like every Wednesdays.
Been working on new transitions and combos with single clubs.
rope skipping, OH squat @20,30,40,44kg
leg crank @20reps *3 sets. 3min rest
leg curls with bands x15 e.s *3
playing with front lever
yesterday I did some garden work, lifting concrete blocks and hammering, wheel barrow…
today I went for barefoot walk on the beach and then warmed up with a little KB complex
1clean, 1 snatch, 1press, 1 windmill *3 e.s @16,20,22,24,26kg
1clean, 1snatch, 1 push press, 1 windmill e.s @28,30,32,36kg
bent over row with sandbag @30kg x10, @45kg x10
shouldering + carry 5m with sandbag @51kg x1 e.s *5 (even managed a few reps of direct shouldering instead of zercher technique)
I felt so good, I decided to do some Sumo DL. Thought of doing 1min AMRAP @80kg, but instead I did a few singles @60,70,80,90,100,110kg. all reps went easy up, with hook grip, pleasantly surprised 🙂
alternating single leg hip thrust @30kg x30 *2
that was quite an invigorating session, damn!
warm up: CP/CPP x1 e.s + Windmill x3 e.s @16,20,24,28,32kg
sumo DL @75kg x10 *3/ band leg curls x10 *3
BG bag spins @17kg x5 e.s *3
1leg hip thrust x12 e.s *3