Keep moving

blutsj

Level 6 Valued Member
Thinking of posting my workouts over here also. This week I will turn 51. Using lighter kb's the last year or so. Changed my workouts about 3 weeks ago, due to knee trouble. Hope to be able to start running soon again to prepare for the yearly pt test.

Here is what I did the last couple of weeks.

Dec 15 '19
24 x (15 on/:15 off) snatch (18 kg kb)
5 ladders 1-2-3-4 press (20 kg kb)
20 x (15 on/:15 off) snatch (18 kg kb)

Dec 18 '19
30 x (15 on/:15 off) snatch (18 kg kb)
6.3 km run
20 x (15 on/:15 off) snatch (18 kg kb)

Dec 20 '19
Have to skip running for a while. Knee trouble returned .

30 x (15 on/:15 off) snatch (18 kg kb)
3 ROUNDS OF:
- ladder 1-2-3 clean and press (22 kg kb)
- 4 x (15 on/:15 off) snatch (18 kg kb)

Dec 23 '19
5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (20 kg kb)
- 3 x 5 pushups (power pushup plus)
10 x 1 double (22 kg) kb clean and press*

* on top of the minute 1 rep
power pushup plus, pushups against rubber resistance

Dec 26 '19

25/25 mace 10-2's
10 ROUNDS OF:*
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)
3 ROUNDS OF:
- ladder 1-2 clean and press (22 kg kb)
- 6/6 clean and press (20 kg kb)

*Start a new set every minute. So minute 1 is snatch ladder 1-2-3, minute 2 pushups etc

Dec 27 '19

2 ROUNDS OF:
- 4 x 5 swings (24 kg kb) (every 30 sec)
- 1 minute rest
- 4 x 5 pushups * (every 30 sec)
- 1 minute rest
34 x (15 on/:15 off) snatch (18 kg kb)

* set 1 & 3 using the power pushup plus, set 2 & 4 regular pushups.

DecDec 29 '19 .

10 ladders 1-2-3-4 snatch (20 kg kb)*
5 x (5 x 1/1) clean and press (22 kg kb)**

* snatch ladder, start a new ladder every 2 minutes
** 1 c&p left, 1 c&p right, repeated 5 times non stop. Repeat that 5 times total

Dec 31 '19

7 ladders 1-2-3-4-5 snatch (20 kg kb) *
6 x 2/2 clean and press (22 kg kb)

* new ladder every 3 minutes

02 january:

14 ladders 1-2-3 snatch (20 kg kb)
10 x 1/1 clean and press (24 kg kb)
6 ROUNDS OF:
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)

Start a new snatch ladder every 90 secs.
Last part, 90 secs for the ladder and 60 secs for the pushups. Remaining time is rest.

04 january
10 ladders 1-2-3-4 snatch (20 kg kb)
7 x 2/2 clean and press (24 kg kb)

new snatch ladder every 2 minutes
 

blutsj

Level 6 Valued Member
Todays work.

8 ladders 1-2-3-4-5 snatch (20 kg kb) *
10 x 1/1 clean and press (24 kg kb)
2 x 10/10 mace 10-2's

* start a new ladder every 3 minutes. Remaining time was rest.

This afternoon I went for a 6.4 km walk. Wanted to see how my knee reacts, but still feeling it. Walking is oke, but I guess running has to wait some longer. Wednessday returning to docter to get some x rays made. Advice from physio to check if there is not more than just a worn knee combined with a chronic inflammation
 

blutsj

Level 6 Valued Member
6.6 km walk
2 ROUNDS OF:
- 4 x 5 swings (24 kg kb)
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest
2 ROUNDS OF:
- 2 minutes rest
- 4 x 5 snatch left (18 kg kb)
- 2 minutes rest
- 4 x 5 snatch right (18 kg kb)

swings, pushups en snatches, 5 reps every 30 secs. Set 1 and 3 with the pushups were done with the power pushup.
 

blutsj

Level 6 Valued Member
25/25 shield casts (8 kg cb)
10 ladders 1-2-3-4 snatch (20 kg kb)
10 x 1/1 clean and press (24 kg kb)
15/15 shield casts (8 kg cb)
8.5 km walk

A new snatch ladder every 2 minutes.
 

blutsj

Level 6 Valued Member
Free weekend and my oldest son had soccer training, so decided to let my body move too.

5 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest
5 ROUNDS OF:
- 2 minutes rest
- 4 x 5 snatch (18 kg kb)

swings and pushups, every minute a new set
snatch, every 30 sec. a new set

First wanted use the vwc protocol for the snatches, but after 5 rounds of swings and pushups I decided I needed more rest so used this protocol instead.
 

blutsj

Level 6 Valued Member
8 ladders 1-2-3-4-5 snatch (20 kg kb)
9 x 2/2 clean and press (24 kg kb)
5.8 km walk

new snatch ladder, every 3 minutes.
 

blutsj

Level 6 Valued Member
3 x 10/10 shield casts (8 kg cb)
8 ROUNDS OF:
A1: ladder 1-2-3 snatch (20 kg kb)
A2: ladder 1-2-3 snatch (20 kg kb)
- 10 x 1/1 clean and press (24 kg kb)

A1 is a 1 minute round and A2 a 1.5 minute round. So after every second round I got some extra rest.
 

blutsj

Level 6 Valued Member
6 km walk
3 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest
3 ROUNDS OF:
- 2 minutes rest
- 4 x 5 snatch (18 kg kb)

swings en pushups, a new set every minute. Snatch a new set every 30 seconds.
 

blutsj

Level 6 Valued Member
6 ladders 3-6-9 snatch (20 kg kb)
10 x 2/2 clean and press (24 kg kb)
4.1 km run

Decided to try if I could run again. Felt knee a little bit but bearable. Felt good to run in the forest again.

This afternoon an extra 6.3 km walk
 
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blutsj

Level 6 Valued Member
Dark, foggy and cold outside.

3 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest
4 x 5 snatch left (18 kg kb)
1 minute rest
4 x 5 pushups
1 minute rest
4 x 5 snatch right (18 kg kb)
1 minute rest
4 x 5 pushups

2 x 10 is every minute
4 x 5 is every 30 seconds
 

blutsj

Level 6 Valued Member
12 ladders 3-6 snatch (20 kg kb)
6 x 3/3 clean and press (24 kg kb)

a new snatch ladder every 90 secs
 
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blutsj

Level 6 Valued Member
3 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest
4 ROUNDS OF: *
- 4 x 5 snatch (18 kg kb)
- 1 minute rest
5 x 1/1 TGU (18 kg kb)

Swings/ pushuos, new set of 10 reps every minute

Snatch, 1 round is 4 x 5 reps (same side) every 30 secs. Round 1&3 left side, round 2&4 right side.
 

blutsj

Level 6 Valued Member
First an hour at the physio; light cardio and strength exercises for the knee. Today first session, hopefully it is going to help to return to running.

Back home my kb routine:
6 ladders 3-6-9 snatch (20 kg kb) *
7 x 3/3 clean and press (24 kg kb)

* new ladder every 3.5 minutes
 

blutsj

Level 6 Valued Member
10 ROUNDS OF:
- A1: 3/3 snatch (20 kg kb) & jumping rope
- A2: 6/6 snatch (20 kg kb)
10 ROUNDS OF:
- B1: 2 clean and press left (24 kg kb)
- B2: 2 clean and press right (24 kg kb)
1.1 km walk
3 km easy run

A1&2: 1 minute rounds (A1: 3/3 snatch, than jump rope till minute is over
B1&2: 30 secs rounds

Used the walking to warmup the knee is most pain was always the first couple of hundreds meter.. That worked, no knee pain today but during the walk my calf started to cramp again. During the run more problem, so shorter and slower run. Lesson kearned: skip the rope skipping. Had this more in the past (last 1.5 - 2 years no problems anymore with the calf. But back than, it was also always when combined with the jumping rope).

Will probably take a few weeks again. ANNOYED :(
 
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blutsj

Level 6 Valued Member
The dice was allowed to decide the numbers of rounds of swings and pushups.

3 ROUNDS OF:
- 2 x 10 swings (24 kg k)
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest
5 x 1/1 TGU (20 kg kb)

swings, every minute 10 reps
pushups, every 30 sec. 5 reps
5 reps power pushup, 5 reps regular (x2)
 

blutsj

Level 6 Valued Member
- 4 ladders 3-6-9-12 snatch (20 kg kb)
8 ROUNDS OF:
A1: 3 clean and press left (24 kg kb)
A2: 3 clean and press right (24 kg kb)
2 ROUNDS OF:
- 4 x 5 swings (26 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest

A1 & A2 are 45 secs rounds.
swings, 5 reps because of slightly heavier bell. 5 reps per 30 secs. pushups, 10 reps per minute.

About half an hour later I went for a 6.5 km walk in the forest.
 
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blutsj

Level 6 Valued Member
7 ladders 3-6-9 snatch (20 kg kb)
10 ROUNDS OF:
- A1: 2 clean and press left (24 kg kb)
- A2: 2 clean and press right (24 kg kb)

new ladder every 3.5 minutes
A1 & A2 are 30 secs rounds each.
 
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