ferreyramarquesto@gm
Level 2 Valued Member
Hi every one.
Background: ex Rower,mma, ultramarathoner, injured (2018), yoga teacher, neck injury (c6-c7 pintch), since then training for Life, bought kb’s when my daughter came in 2022.
2022-2023: S&S 16kg, 24kg, 36kg (_TGU up to 24kg several per side).
2023 Q3: ROP @16kg (swings @36kg)
C&P singles @24k, but i have some neck disconfort.
Idea for 1st Q (Summer here) starting in february after trip to antártica.
Objetives:
A. Be able con Run 90’/21k easily by december
B. 10pull up/dip sets easily (today 13pullups 8 ring Dips)
Time available: 30’ During the week, lo ger on week ends.
Day 1:circuit in the park
Pullups 6
Dips 6
Hang ley rises 6
Pistols 1
Start 6 rounds (already by 9), at 10 and 1 rep.
Back to 5 round, on session, next 10x previous rep number.
So it will evolve: 9x6, 10x 6, 5 x7, 10x 6, 6x7, etc.
If extra time, calor extensiones.
Day 2: garden
5’ continuos tgu
100-500 2h swings (dan john style)
Day 3:
5’ Plank combo (this is almost daily) Lunge Matrix
55’ liss weekends (+5’ every fourth week), 30’ farlteck during the week.
Every morning 10’ mobilty and yoga, every night 10’ stretching (yin yoga)
The plan is to continué this until its cold for 6am park training (13 weeks at least the mínimum)
Q2: would be ROP @16k + liss probably.
Any comments Woller be thanked.
Linda regards
Background: ex Rower,mma, ultramarathoner, injured (2018), yoga teacher, neck injury (c6-c7 pintch), since then training for Life, bought kb’s when my daughter came in 2022.
2022-2023: S&S 16kg, 24kg, 36kg (_TGU up to 24kg several per side).
2023 Q3: ROP @16kg (swings @36kg)
C&P singles @24k, but i have some neck disconfort.
Idea for 1st Q (Summer here) starting in february after trip to antártica.
Objetives:
A. Be able con Run 90’/21k easily by december
B. 10pull up/dip sets easily (today 13pullups 8 ring Dips)
Time available: 30’ During the week, lo ger on week ends.
Day 1:circuit in the park
Pullups 6
Dips 6
Hang ley rises 6
Pistols 1
Start 6 rounds (already by 9), at 10 and 1 rep.
Back to 5 round, on session, next 10x previous rep number.
So it will evolve: 9x6, 10x 6, 5 x7, 10x 6, 6x7, etc.
If extra time, calor extensiones.
Day 2: garden
5’ continuos tgu
100-500 2h swings (dan john style)
Day 3:
5’ Plank combo (this is almost daily) Lunge Matrix
55’ liss weekends (+5’ every fourth week), 30’ farlteck during the week.
Every morning 10’ mobilty and yoga, every night 10’ stretching (yin yoga)
The plan is to continué this until its cold for 6am park training (13 weeks at least the mínimum)
Q2: would be ROP @16k + liss probably.
Any comments Woller be thanked.
Linda regards