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Journey into Long cycle

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Workout:

A. OAPU 5x2 reps
B. Fl-Row 5x5reps
C. KB Swing 48kg x10 55kg x10 60kg x10
D. Hill sprints 3x70m

Extras, movement, etc. Clap pushups, Pull-aparts, BFR Curls, BFR Triceps

and gave the Kettlebell mile a try after the workout, managed 13 minutes, not sure about the distance though
 
Workout:

A. HSPU deficit 4x2reps
B. Rope Pullups 5x10 reps
C. Pistol Squat 4x3 reps

D. Headstand leg raise 3x3reps

Extras: Hobo stick side press/row, punching bag, jumprope
 
Found my copy of Overcoming Gravity again and digged deep the last few days, also paid Steve Low's website a visit and am following his basic approach now.

Workout

Warmup:

  • wrists, shoulder dislocations, bridge, pull aparts
  • german hangs 3x10"
  • RTO hold 3x20"
Main part:
  • OAPU 4x2 reps
  • Tuck FL-Row 4x5reps
  • RTO Dips 3x8 reps
  • Archer Pullups 4x4reps
  • Shrimp Squat 4x5reps

  • Litvinov with KB swings: 2x40reps with 28kg + 100m sprint
  • pike hold 2x15"
 
Workout:

  • Bulgarian Split Squat 80kg 3x5reps -> 60kg 1x10 reps
  • KB Press 36kg 3x5reps -> 28kg 1x10 reps
  • Single Leg Romanian Deadlift 88kg 3x5reps
  • KB Bench Press 32kg 3x5 reps (sucked, will do regular bench instead)
 
Training:

Morning bike ride 23k in 50'

A. Tuck-FL-Pulls 10x3reps
B. BB One Side Deadlift 60kg 10x3reps

Other stuff:

C. Finger Rolls 60kg 3x6
D. Hanging Leg Raise 3x5
E. Wrist Extension 3x5
F. Band Pull Apart 3x35"

45' in deep squat throughout the day while studying/reading.
I want to redevelop my ability to treat the squat as a resting position, thus I'll incorporate prolonged times of sitting in the deep squat and try to minimize regular seated time.
 
Training:

Morning run 6,1k in 33'

A. HSPU Deficit 10x2
B. Skater Squat deficit 10x3

Other stuff:
C. Close Grip Bench + Band 2x6
D. Wall Handstand 2x30"
E. Skin the Cat 2x3
F. Sprint 2x100m
 
Morning Run 6,3k in 31'

A. KB Clean 28kg 10x5 (per side)
B. Rope Pullup 10x6

C. KB Curl 28kg 2x10
D. Deep SLDL 28kg 2x10
E. Facepull 2x15

F. Hill Walk 28kg KB 2xeach Suitcase/Rack/Waiter's position
 
Outstanding training!

Morning Run, 6,2k in 30'

A. Bar Dips +28kg 10x6
B. Zombie Squat 100kg 10x3

C. Farmer's Walk 130kg 2x100m
D. Handstand Shoulder Taps 2x20
E. Ab-Wheel 2x6

Weight currently at 85kg
 
Biceps tendon getting better by the day.
Just fell in love with any kind of GPP.

Strength Part
OAPU 3x2
Tuck-FL-row 3x3
Skater Squat 3x5


GPP
2x 28kg Kettlebell 5 rounds of ladders of
Clean & FSQ (1/2/3)- Pushup (2/4/6) - Renegade row (2/4/6)

TGU 24kg 4x3reps every 1'30"


Fluff Work:
Think Bar Curls/ One Arm Hangs/ pullovers

After the workout: supersets of honey and almond butter :)
 
Strength Part
Archer Pullup 3x4 reps
Glute-Ham raise 3x4 reps
KB-Press 32kg 3x4 reps

GPP

Single 24kg Bell

Clean&Jerk 10x5 (50 reps total) - reclean after every jerk
OH-Lunge 10x5 (50 total) - after final jerk
Burpee with jump on 50cm block 10x5 (50 total)
Total time: 13'


Fluff Work + rehab:
HLR 3x4
Swings 36kg 3x20
3" Count Curls 3x
One Arm Holds 3x

Really love training at the moment, especially the GPP part, I'm planning on competing at an IronMaster Challenge this year. It includes a timed 100 rep snatch test (weight can be chosen by yourself), and a max Get-Up attempt (both sides combined for a total). Based on the results you can achieve a certain score. First of all, I have to get my tendon under control though, my cousin (a physiotherapist) prescribed 3" count curls, while keeping constant tension on the biceps, furthermore, I'll follow the advice from Anna C and focus on extending my elbow fully while catching the bell with my hips on the downward part of a swing/clean/snatch.

So basically my training will look similar to what those last two sessions looked like, a short strength part, followed by GPP and fluff work. Two 2 days of training, follow by an "off" day, on which I'm doing Maffetone cardio for 60-90', either on the bike, in the pool, or on the road. The Maff work really helped me to easily keep my cardio on track.

Diet is the usual, I'm at around 87kg, fairly lean and probably as muscular as I've ever been, so no changes in that compartment.

And, if anyone is interested, I've recently started studying medicine, which was my dream for quite some time, and I'm really content with how everything turned out.
 
Strength:

Zercher squat from floor 4x3
OAPU 4x2
Tuck fl-row 4x5

GPP

5 rounds of:
double 28kg Kettlebells 10 swing+clean 3 sets
switched to 24kg single bell after the first two sets, was just a bit too tough) 24kg single bell 10 swing+clean (per side) 2 sets
10 burpees with jump on 50cm block
5 pullups with a Gi
Total time: 18'50"

TGU 10' with 16kg Bell
8x3
focus on technique and getting some quality volume in


Fluff stuff:
Curls, one arm holds, Kb carries around my house
 
Zercher's made my whole body sore, feel like it's a too taxing movement for this kind of frequency, so I'll let them be for now.

KB Press 32kg 4x4
Archer Pullup 4x6
GHR 4x5

GPP

5 rounds of
24kg single bell
Half Snatch 10 (per side)
followed by kicking stance squat 5 (per side)
ring dips 5

total time: 16'36"


HLR, curls, one arm hangs
 
To make things simpler, I'm running ES for my main movements, topped off with a variety of GPP.

ES
Fighter Stance Squat

50kg 2x5
Archer Pullup
+2,5kg 2x5
OAPU
2x5
GHR
2x5

GPP

Single 24kg Bell
6x10 Clean&Jerk E2M
Single 16kg Bell
6x10 C&J E2M
Total time: 11'

Those felt crisp!

TGU
24kg 6x3

Leopard Crawl
2x1'30"

Almost forgot:
40' of cross-country skiing right in front of my home, lots of hill, silence, and darkness. That was truly magnificent!
 
ES
Fighter Stance Squat

60kg 2x5
Archer Pullup
+3,5kg 2x5
OAPU
2x5
GHR
2x5

GPP

2x24kg Bell (finally arrived!)

5 rounds of
10 Double kb swings
10 Burpees with jump on Box
6 Renegade rows

E2'30"
- that was brutal

TGU
28kg 4x3
24kg 2x3
 
ES
Fighter Stance Squat

62,5kg 2x5
Archer Pullup
+4,25kg 2x5
OAPU
2x1 -> really having a hard time with the OAPU, think it's a more suited move for a GTG approach
GHR
2x5

GPP

Single 24kg Bell

10 ' EMOM 10xclean&jerk

Single 16kg Bell

10' EMOM 10xclean&jerk

total of 200 C&J's

TGU
24kg 10x3
EMOM
 
GPP

Single 36kg Bell
Half snatch 20x6

Single 24kg Bell
Half Snatch 8x12 (- had to stop here, cause I tore open a callus on my palm)
EMOM 28'

TGU
24kg 10x3
EMOM

played around with some bottom-up get-ups after that.

1 hour of BJJ sparring + OS (lot of crawling, rolling, rocking)
 
GPP

Single 28kg Bell
Swing+Clean 5x
Overhead Lunge 5x
Pull-ups 5x
7 rounds, E2'30"

TGU
28kg 8x3
EMOM
24kg 2x3

Carries
28kg Bell, various carries, not putting the bell down for 10'

OS
10' of baby crawls
 
Double 24kg Bell

Clean & Push Press
120 reps in 30'

10' Leopard Crawl
Reset moves

Actually following a program again now, to tidy up my training. Kind of tough to let go of some moves for a while but I'll see what the results are gonna be. Planned on doing get-ups and a few pullups on the days in between two C&P sessions.
 
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