Keep moving

[Kiacek]

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.

Sorry to hear that @blutsj
Hope you recover quickly

 

[blutsj]

Thanks Kiacek. Hope it too. After over 2 weeks not able to do anything (but at least got more than enough sleep : D ) I was happy to be able to start again. Getting back for sure.

 

[blutsj]

5 x 6/6 clean & press (20 kg kb)
- 2 minutes rest
10 x 10 double handed swings (24 kg kb)
- 3 minutes rest
5 x 6/6 press (20 kg kb)

every minute 6 (clean &) press. Change side every minute. Swings also 10 reps per minute

 

[blutsj]

5 x 10/10 snatch (16 kg kb)
- 10 squats
4 x 10/10 snatch (16 kg kb)
- 20 squats
3 x 10/10 snatch (16 kg kb)
- 30 squats
2 x 10/10 snatch (16 kg kb)
- 40 squats
1 x 10/10 snatch (16 kg kb)
- 50 squats
2.7 km walk

 

[blutsj]

5 x 4/4 press (20 kg kb)
- 2 minutes rest
5 ROUNDS OF:
- ladder 1-2-3-4 snatch (20 kg kb)
- 10 pushups
- 1 minute rest
5 x 4/4 press (20 kg kb)

 

[blutsj]

This morning a 5.5 km walk.

This afternoon a kettlebell/ clubbell session

5 x 10/10 snatch (18 kg kb)
- 2 minutes rest
5 x 10 shield cast and squat (12 kg cb)
- 3 minutes rest
6 x 10/10 snatch (18 kg kb)

 

[blutsj]

Yesterday op a 3.5 km walk.

5 x 5/5 press (20 kg kb)
24 x 15 on/:15 off) snatch (16 kg kb)
5 x 5/5 press (20 kg kb)

After that a 5.2 km walk.

 

[blutsj]

5 x 6/6 press (20 kg kb)
5 x 10/10 snatch (20 kg kb)
5 x 6/6 press (20 kg kb)

 

[blutsj]

Happy New year everybody.

Just welcomed the new year with a small workout to wake up.

5 x 4/4 press (20 kg kb)
24 x 15 on/ :15 off) snatch (16 kg kb)
5 x 4/4 press (20 kg kb)

 

[blutsj]

5 x 5/5 press (20 kg kb)
5 x 10/10 snatch (20 kg kb)
5 x 5/5 press (20 kg kb)

 

[blutsj]

16 x ( :15 on/ :15 off) snatch (16 kg kb)
5 minutes squats (17 kg bulgarian bag on shoulder)
16 x ( :15 on/ :15 off) snatch (16 kg kb)

 

[blutsj]

Only 4 km walk. Planned to do some presses and swings after, but had to skip. Maybe better anyway as my body felt tired.

 

[blutsj]

Swing the press:

5 x 6/6 press (20 kg kb)
5 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 6/6 press (20 kg kb)
- 1 minute rest


Better rust than collecting dust

 

[blutsj]

5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (22 kg kb)
- 15 squats (17 kg bulgarian bag)

 

[blutsj]

Lets start the start of my 52 years of existence with a workout.

5 x 4/4 press (20 kg kb)
10 x 10/10 snatch (16 kg kb)
5 x 4/4 press (20 kg kb)

 

[blutsj]

This morning an easy slow 5.5 km walk.

This afternoon:

8 ROUNDS OF:
- ladder 1-2-3-4 snatch (22 kg kb)
- 10 squats with bulgarian bag
- 5/5 lunges with bulgarian bag

 

[blutsj]

5 x 5/5 press (20 kg kb)
5 ROUNDS OF:
- 10/10 snatch (20 kg kb)
- 1 minute rest
- 5/5 press (20 kg kb)
- 1 minute rest

snatch and press: TOTM

After that a small 2.1 km walk so the kids could have fun in the forest.

 

[blutsj]

5 x 6/6 press (20 kg kb)
5 ROUNDS OF:
- 10/10 snatch (20 kg kb)
- 1 minute rest
- 6/6 press (20 kg kb)
- 1 minute rest

snatch and press: TOTM

Some reflections:
Week 4 of my program almost done. It is based a bit on the red alert program I read on the forum. Sometimes I used swings, but I like the snatch better. Tried several snatch protocols. For the presses I used the reps of Geoff Neuperts giant. Second week decided to do only presses instead of clean and press. (Saves some time and elbow felt annoyed due to an old injury). This week I changed a bit, using the q&d scheme for the presses and snatches. Not used to these long rest periods, but might be a good change for a while. Pain in lungs is mostly gone and post covid complains (as dokter called it) are getting less. So guess to continue net week and use the giant 1.1 reps to rebuild further and soon start to add some easy jog/ runs again. Hopefully soon back to vwc snatch and running again. But for now, just keep my average heart rate low.

 

[blutsj]

This afternoon a 7.7 km walk

 

[blutsj]

5 x 4/4 press (20 kg kb)
24 x ( :15 on/:15 off) snatch (16 kg kb)
5 x 4/4 press (20 kg kb)