Keep moving
- Thread starter blutsj
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blutsj
Level 8 Valued Member
The wind catcher:
Quite windy today.
5 x 5/5 press (22 kg kb)
2 ROUNDS OF:
- 1/1 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
- 2/2 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
- 3/3 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
5 x 5/5 push press (22 kg kb)
* 5 secs overhead hold after last rep. 5 sets of push presses are the finisher. The 2 rounds was for the snatch and bit if swings part.
Quite windy today.
5 x 5/5 press (22 kg kb)
2 ROUNDS OF:
- 1/1 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
- 2/2 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
- 3/3 one arm swing, snatch & 5 secs. Overhead hold (22 kg kb)
- 10/10 snatch (18 kg kb)
5 x 5/5 push press (22 kg kb)
* 5 secs overhead hold after last rep. 5 sets of push presses are the finisher. The 2 rounds was for the snatch and bit if swings part.
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blutsj
Level 8 Valued Member
3 ROUNDS OF:
- 1400 m run
- 14 x ( :15 on/:15 off) snatch (18 kg kb)
After dinner I will go for a walk, probably 6-8 km
Reflections:
Wanted to see how my knee reacts. Not lainfull the whole time but keep feeling it, but it was bearable. Maybe caused because it was foggy and cold this morning. But nice to run and combine it with the vwc protocol (but not 1 long session but split it up)
- 1400 m run
- 14 x ( :15 on/:15 off) snatch (18 kg kb)
After dinner I will go for a walk, probably 6-8 km
Reflections:
Wanted to see how my knee reacts. Not lainfull the whole time but keep feeling it, but it was bearable. Maybe caused because it was foggy and cold this morning. But nice to run and combine it with the vwc protocol (but not 1 long session but split it up)
blutsj
Level 8 Valued Member
Nightshifts are over, now I have to try to get back to the regular day-night rythm.
20 MINUTES OF:
- 3 swings - 1 snatch - 1 push press - 1 racked squat
- 1 swings - 3 snatch - 1 push press - 1 racked squat
- 1 swings - 1 snatch - 3 push press - 1 racked squat
- 1 swings - 1 snatch - 1 push press - 3 racked squat
FINISH WITH: 6 x (1-2-3) snatch
used the 22 kg kb fkr this workout.
20 MINUTES OF:
- 3 swings - 1 snatch - 1 push press - 1 racked squat
- 1 swings - 3 snatch - 1 push press - 1 racked squat
- 1 swings - 1 snatch - 3 push press - 1 racked squat
- 1 swings - 1 snatch - 1 push press - 3 racked squat
FINISH WITH: 6 x (1-2-3) snatch
used the 22 kg kb fkr this workout.
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blutsj
Level 8 Valued Member
5 x 10/10 snatch (16 kg kb)*
1 minute rest
5 minutes bwe squats
1 minute rest
5 x 10/10 snatch (16 kg kb)*
*10 reps every 30 seconds (remaining time is rest, change sides every 30 sec)
Kind of warming up session for the technogym at the fysio for the gym. First did the above workout snd went to the fysio afterwards.
1 minute rest
5 minutes bwe squats
1 minute rest
5 x 10/10 snatch (16 kg kb)*
*10 reps every 30 seconds (remaining time is rest, change sides every 30 sec)
Kind of warming up session for the technogym at the fysio for the gym. First did the above workout snd went to the fysio afterwards.
blutsj
Level 8 Valued Member
Beginning of december I was tested positive on covid virus (second time this year already 
).
Still not completely cured but in the mornings I start to feel better. I could not resist to do a small workout yesterday. I wanted to give up but managed to continue. Glad I bought a 16 kg kb a couple of months ago.
5 x 10/10 snatch (16 kg kb)*
- 2 minutes rest
5 minutes (12 kg clubbell) shield cast and squats
- 2 minutes rest
5 x 10/10 snatch (16 kg kb)*
*a new set of 10 reps every 45 secs. Change sides every time. Decided to use a set every 45 secs instead of 30 secs. But still to soon, should have chosen longer rest periods. Was tough, especially after the shield cast and squats.
Today decided for more of a strength workout.
5 x 5/5 clean and press (20 kg kb)
- 2 minutes rest
10 x 10 double handed swings (24 kg kb)
- 2 minutes rest
5 x 5/5 press (20 kg kb)
New set every minute (for presses and for swings. For the (clean) and press it was 5 reps per minute. Change side every minute. Went better than yesterday and expected.
Time to build up again and heal completely.
).Still not completely cured but in the mornings I start to feel better. I could not resist to do a small workout yesterday. I wanted to give up but managed to continue. Glad I bought a 16 kg kb a couple of months ago.
5 x 10/10 snatch (16 kg kb)*
- 2 minutes rest
5 minutes (12 kg clubbell) shield cast and squats
- 2 minutes rest
5 x 10/10 snatch (16 kg kb)*
*a new set of 10 reps every 45 secs. Change sides every time. Decided to use a set every 45 secs instead of 30 secs. But still to soon, should have chosen longer rest periods. Was tough, especially after the shield cast and squats.
Today decided for more of a strength workout.
5 x 5/5 clean and press (20 kg kb)
- 2 minutes rest
10 x 10 double handed swings (24 kg kb)
- 2 minutes rest
5 x 5/5 press (20 kg kb)
New set every minute (for presses and for swings. For the (clean) and press it was 5 reps per minute. Change side every minute. Went better than yesterday and expected.
Time to build up again and heal completely.
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