Friday 1/22
DJM - Dynamic Joint Mobility
5 minutes of TGUs 12kg and 16kg
DL - 135 x 5, 155x5, 140x5
Sore today did two pullups and decided to stop and take the day off.
Thursday 1/21
DJM
TGUs 4 total
8, 12, 16 kgs
100 swings each then
100 snatches each
16kg - 5:oo
12kg - 4:30
8kg - 4:00
Wednesday 1/20
DJM
DL 135x5, 135x5, 175x5, 160x5
3 sets of 7 kipping pullups
Then
5 rounds of
6 pushups
6 ring row with feet elevated
Suitcase walking lunges (12kgs) for 2 of the sets
Pistols for the other 3 sets. (5 per leg) Able to do unassisted. :)
Tuesday 1/19
Running Day 4 1 minute tempos with 1 min rest between each Total run was 28 minutes
KB core work after recovery
2 Windmills R/L
50 Russian Twists
6 Pushups
3 sets
Monday 1/18
DL 135 x 5 (2), 165x5, 145 x 5
C&P 1 to 2 alternating with Pullups 5 sets
3 minutes as many Clean and Jerks (16kg) 26 singles
3 minutes as many 2Hswings (16kg) 99 swings
Ran to and from the gym
Sunday 1/17
Ended up taking the day off for rest
Saturday 1/16
7 mile run with Erin - Slower than usual pace (AM)
KB work with Robby (PM)
2 TGU per side
10 Burpee Cleans (12kg)
30 2 hand Swings (16kg)
10 Double Snatch Lunge (8kgs)
30 2 hand swings (Double 8kgs)
3 rounds (25 minutes)
Friday 1/15
Took the day off
Thursday 1/14
135x5 Deadlift warmup
160x5 and 145x5
double clean and Press (16kg)
1 to 3 ladders (4 sets) alternating with Pullups
Wednesday 1/13
Helen
Run 400
21 kb swings (16kg)
12 Pullups (kipping)
10:49
Tuesday 1/12
Run to Gym with sprint outs in it.
Dead Lift - 135 x 5, 155 x 5, 140 x 5
12 kg and 16 kg double clean and jerks
5 reps on top of the minute for 6 rounds. Alternate between the 2 weights
Strength - Strict Pullups 4,3,3,2
Run home
Monday 1/11
Off Recovery from HKC
Sunday 1/10
HKC - Full day of Swinging, TGUs, and Goblet Squats.
Passed the tests. I am offically and HKC instructor. :)
Saturday 1/9
Only deadlift today 165x5 and 150x5
Friday 1/8
Off - Cold and Snowy
Thursday 1/7
Deadlift 160x5 and 145 x 5
Wednesday 1/6
155x5 and 140x5
Double clean and press - 5x5 (16kg) alternating with Pullups 5x5
Pistols 3x5 assisted with pushoff.
Weighted Swings 30 seconds per bell
12, 16, 24 Up and down the ladder......
Tuesday 1/5
38 minute run with 5 sets of 30:30
Monday 1/4
DL - 150x5 and 135x5
C+P Ladders 1 to 3 and 1 to 2 (4sets) alternating with pullups
Goblet Squats 5x5
Conditioning 30:30
16 kg swings
Burpee Dead Lifts
12 kg snatches
5 rounds
Sunday 1/3
1 hour and 20 minute run
Saturay 1/2
Off
Friday 1/1
35 minute run and Strength work
Thursday 12/31
10 KB dead lifts
10 Box Jumps
10 Pullups (band assisted)
10 Wall Balls
(5 rounds)
Wednesday 12/30
Max out Strength Day
Dead lift - worked up to a 205 PR
Press - Worked up to 90 lbs.
Tuesday 12/29
Run 30:30 4 sets
Monday 12/28
strength with Robby
Pistols, ring dips, and pullups.......
No comments:
Post a Comment