So, it was time to get back into LC if I want to be ready for 8th June!
- LC @2*16kg x1min: 8
- LC @2*20kg x1min:8
- LC @2*22kg x1min: 8
- LC @2*16kg x3min:8,8,10
jerk @28kg x10 e.s
- 1min work/30sec off
- chin ups
- swing @2*24kg
- jump lunges
- push ups
- Jef.DL @2*32kg
- Hindu squats
- susp. rows with thick rope
- ab wheel
swing @28kg x30 e.s
Swing @22kg x 3½min e.s
1min AMRAP x3: Pull up x16, push ups x22, thick rope suspended rows x25
Ab wheel x20,10,5,5
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.
EDT 15min: chinups @20kg x31, push ups @25kg x31
- rope skip x50 turn between each exercise
- swing @24kg x20 e.s
- Hindu squats x20
- Bulgarian bag spins @17kg x10 e.s
I came down with some virus last week, and the actual coughing was so bad it left me with a lot of back/ hip pain for a few days. Today I was feeling almost 100% so I got back onto my simplified program, although cautious with weight.
For time (28min): swing @32kg x120 e.s / Jerk @2x28kg x36
clean + push press @24kg x10 e.s
Oh squats @2x16kg x5,5
Last week, I have achieved my goal of 50 reps LC@2x28kg in 20 min. I actually have hit 50 reps a few times, but last week those 50 reps all felt solid. There is nothing wrong in repeating a training pass until you feel you own the weights and numbers.
My initial plan was to start working on timed sets after that, but I decided to carry on for a while with non specific GS training, with focus on the heavier bells. I have planned my next LC competition for June, so I have plenty of time to get back into proper GS. For now, I think fun with the red devils should be good for me, and I want to test a minimalist approach to training, see where it takes me.
For time: 27min
- swing @32kg x300
- Jerk @2x32kg x18
clean and press @20kg x15e.s, multi switch
Slam ball rotation throw 5 e.s x3
Had a busy weekend at Nike/ Inspire convention.
LC@2x24kg x1min work/ 3 min rest: 11,11,11,11,12
1 arm swing @36kg x51 e.s
Back into it, next stop Latvia for Ventspils Atlants 10th edition, on the 22nd September.
1min on/ 1min off x12:
LC @2x20kg alternating with Jerk @2x16kg: 8,18,11,18,11,18,11,18,11,18,12,20 Kaboom! (jerk sets were done as 30 sec Push press & 30 sec Jerk)
Swing @x28kg x55
Hindu squat x100
1 arm row @28kg x10 e.s
LC @2x24kg x3 min @9rpm
LC @2x22kg x3 min @9rpm
LC @2x22kg x3 min @9rpm
LC @2x20kg x1 min @16rpm, just for fun
Hindu squats x80
1 arm swing @36kg x 50 e.s
LC @2x24kg x6 min @6rpm (last min @9) = 39 reps
jerk @32kg x10e.s
swing dropset @2×28,2×24,2x20kg x25,25,30 (80reps)
trail run, swimg,walk