23/04-15

TGU @20,24kg x1 e.s
1leg RDL @2*16kg x10 e.s *3
RFESS @2*12kg x10 e.s *2

was planning to train in the afternoon but then decided to drive to Germany… training for comp is just not on my top priorities 🙂
anyway, with 10 days to go, not much to do but stay calm and hope to last the storm. No need to get all tired for nothing, hehe!

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21/04-15

only 4 sessions left before the half marathon attempt…

suitcase walk and B.U rack walk @20kg x 30steps e.s

superset for 30min
A1: rope skip x1min
A2: 1Sw ½Sn x30sec e.s

RFESS @2*12kg x8 e.s / 1 leg ham curl on valslide x8 e.s *2 rounds

susp. rows, screw push ups

15/04-15

Guess what? no training during the holidays, and drove a shitload of kms… whole body is stiff and tight
That kettlebell half marathon in 3 weeks is going to be rough 🙂

warm up: rope skipping, suitcase carry, 1 leg DL, windmill

snatch @16kg @20rpm x6min/ 3 min rest, 8min/ 3min rest, 6min

A1: RFESS @2*12kg x5 e.s A2: row @24kg x6 e.s *3 sets

30/03-15

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

Indian clubs

16/03-15

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