Keep moving

Bret S.

Level 7 Valued Member
Certified Instructor
I start to feel this workout over my whole body now. I am afraid that from tomorrow or monday I connot walk properly 😀, luckily 2 weeks off from work
Those times of severe soreness are the ones letting us know we're alive!
 

blutsj

Level 6 Valued Member
4 x ( :15 on/:15 off snatch (16 kg kb)
1 minute run
1 minute walk back followed by easy run
4 x ( :15 on/:15 off snatch (16 kg kb)
1 minute run
1 minute walk back followed by easy run
8 x ( :15 on/:15 off snatch (16 kg kb)
2 minutes run
2 minutes walk back followed by easy run
8 x ( :15 on/:15 off snatch (16 kg kb)
2 minutes run
2 minutes walk back followed by easy run
12 x ( :15 on/:15 off snatch (16 kg kb)
3 minutes run
3 minutes walk back followed by easy run
4 x ( :15 on/:15 off snatch (16 kg kb)

after the snatch set, run. than walk back the same time. if time is over (eg 2 minutes walk) run easy further to starting point.
 

Bret S.

Level 7 Valued Member
Certified Instructor
4 x ( :15 on/:15 off snatch (16 kg kb)
1 minute run
1 minute walk back followed by easy run
4 x ( :15 on/:15 off snatch (16 kg kb)
1 minute run
1 minute walk back followed by easy run
8 x ( :15 on/:15 off snatch (16 kg kb)
2 minutes run
2 minutes walk back followed by easy run
8 x ( :15 on/:15 off snatch (16 kg kb)
2 minutes run
2 minutes walk back followed by easy run
12 x ( :15 on/:15 off snatch (16 kg kb)
3 minutes run
3 minutes walk back followed by easy run
4 x ( :15 on/:15 off snatch (16 kg kb)

after the snatch set, run. than walk back the same time. if time is over (eg 2 minutes walk) run easy further to starting point.
I'm curious what your HR is doing, do you monitor any sessions?
 

blutsj

Level 6 Valued Member
I'm curious what your HR is doing, do you monitor any sessions?
My heartrate is always high when working out. Really jealous to all the heartrates I read here. Thanks to the walking in drops. It drops quickly anyway. On this session my average was 163
 

Bret S.

Level 7 Valued Member
Certified Instructor
My heartrate is always high when working out. Really jealous to all the heartrates I read here. Thanks to the walking in drops. It drops quickly anyway. On this session my average was 163
Ah, yes I see.. 163 is over my theoretical max HR so there's that. I used to be a glycolytic trainer for pretty much my whole life. A&A type training is better for me most of the time when it comes to recovery, I've also become a hybrid of efficient fat burning and yet retain the ability to run on higher octane fuel.
 

blutsj

Level 6 Valued Member
Ah, yes I see.. 163 is over my theoretical max HR so there's that. I used to be a glycolytic trainer for pretty much my whole life. A&A type training is better for me most of the time when it comes to recovery, I've also become a hybrid of efficient fat burning and yet retain the ability to run on higher octane fuel
I am happy already I get to the lower 160 numbers most of the times. Also with more of a A+A protocol. Have had checked my heart, bloid pressure etc several times, but they keep telling me I am healthy. Maybe I am just one whose heartrate is just high when working out., no matter what you try. So today's was a try out, going for several weeks of running and walking. Next time I just will do that for the time and go for the snatches afterwards (5 or 6 reos per minute). Seeing how that goes.
 

Bret S.

Level 7 Valued Member
Certified Instructor
I am happy already I get to the lower 160 numbers most of the times. Also with more of a A+A protocol. Have had checked my heart, bloid pressure etc several times, but they keep telling me I am healthy. Maybe I am just one whose heartrate is just high when working out., no matter what you try. So today's was a try out, going for several weeks of running and walking. Next time I just will do that for the time and go for the snatches afterwards (5 or 6 reos per minute). Seeing how that goes.
Some days my HR runs hotter than others for various reasons, I do my best to eat right and sleep well (I sleep crappy :) ) so that's got to be good enough. You have a big challenge with night shifts and a young family.

When doing A+A snatching I sometimes look at HR, usually it's in the right recovery zone when I feel no urgency to inhale or exhale.. also I feel a calmness in my chest as the heart relaxes, that's go time for the next effort. Some will find the training time consuming and boring, I find it to be a very zen-like experience.

Lately I'm experimenting with some other things like burpees, even doing those the HR stays in a good recovery zone but it's taken me 2-1/2 years to get here. I'd also say Buyeyko breath work has made a big difference in cellular O2 uptake, which in turn affects HR by decreasing blood flow demands.

One other HUGE factor is temperature, a hot day will drive HR up as it pumps faster supplying more coolant flow to the skin. I think a balance of mostly A+A work and some higher heart rate work to be very beneficial.
 

blutsj

Level 6 Valued Member
Today it is exactly 5 months ago I was tested positive on covid19. Still have moments I am short breathed and breathless. This week I have it a lot. But due to stormy wind I did not go for a run anyway. Not safe under the trees. But decided to try to workout anyway, and it turnen out to be a good choice :)

5 x 5/5 mace 360's
5 x (1-2-3) press (22 kg kb)
20 x 6 snatch (22 kg kb)
5 x 5/5 mace 360's

mace (5/5) & snatch on top of the minute.
Average heartrate 144. Very high to many over here, but for me that is low when working out. So very happy with that.
 

LarryB

Level 5 Valued Member
I’m not unlike you with the high hr. Went for a run with my wife today and if i break a 10 minute pace my hr goes to 160. At the same time I’ve run a marathon at an 8:45 pace with an average of a 160 hr, so idk what exactly to make of that. I’m just trying to put in base work now before marathon season starts back up again.
 

blutsj

Level 6 Valued Member
23 minutes running & walking
2 x ( :15 on/:15 off) snatch (18 kg kb)
2 x ( :15 on/:15 off) snatch (16 kg kb)
4 x ( :15 on/:15 off) snatch (18 kg kb)
4 x ( :15 on/:15 off) snatch (16 kg kb)
6 x ( :15 on/:15 off) snatch (18 kg kb)
6 x ( :15 on/:15 off) snatch (16 kg kb)
6 x ( :15 on/:15 off) snatch (18 kg kb)
6 x ( :15 on/:15 off) snatch (16 kg kb)

decided to start my running in a different way and combine it with walking again. Just an easy and comfortable way to build everything up.

the snatches were done 36 sets total nonstop, both kb stood next to each other, so I could continue and use the correct kb each round.
 
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Bret S.

Level 7 Valued Member
Certified Instructor
Today it is exactly 5 months ago I was tested positive on covid19. Still have moments I am short breathed and breathless. This week I have it a lot. But due to stormy wind I did not go for a run anyway. Not safe under the trees. But decided to try to workout anyway, and it turnen out to be a good choice :)

5 x 5/5 mace 360's
5 x (1-2-3) press (22 kg kb)
20 x 6 snatch (22 kg kb)
5 x 5/5 mace 360's

mace (5/5) & snatch on top of the minute.
Average heartrate 144. Very high to many over here, but for me that is low when working out. So very happy with that.
Great job with recovery, that's a tough one.
Re HR I wouldn't sweat it, using the simple formula of age minus 40 I try to stay at or near that area in training. When running I like to be at or around 120 BPM avg, Al Ciampa made a comment that stuck with me. He said something like biology doesn't trump physics, and it's physically impossible for the heart to fill and empty completely more than twice per second. With that thought in mind I want to expand the LV and increase system wide CV efficiency, so most of my training is done at or around that threshold. Not to say going hard at times isn't in the cards, it's more that I'm having a harder time with recovery these days so I keep those sessions to a minimum.
 

blutsj

Level 6 Valued Member
Back after a couple of days of forced rest. Not sure if I had to because of the antibodies in my blood were "battling" against a new corona attack or that I survived the life threatening men's flu 😀

For now still a stuffed nose and lots of coughing but felt finally fit enough.

5 x 5/5 mace 360's
20 x 7 snatch (22 kg kb)
6.4 km walk
 
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Bret S.

Level 7 Valued Member
Certified Instructor
Back after a couple of days of forced rest. Not sure if I had to because of the antibodies in my blood were "battling" against a new corona attack or that I survived the life threatening men's flu 😀

For now still a stuffed nose and lots of coughing but felt finally fit enough.

5 x 5/5 mace 360's
20 x 7 snatch (22 kg kb)
6.4 km walk
After starting consistently taking a ton of Vitamin C I literally never get sick, by that I mean no colds, flu etc, cold finishes to showers and Buteyko breathing practice may also assist in that. Been 2 1/2 years now FWIW. Haven't had a spell of vertigo in that time either.
 

LarryB

Level 5 Valued Member
After starting consistently taking a ton of Vitamin C I literally never get sick, by that I mean no colds, flu etc, cold finishes to showers and Buteyko breathing practice may also assist in that. Been 2 1/2 years now FWIW. Haven't had a spell of vertigo in that time either.
Is there anything else you do for vertigo? My dad suffers from it and i did a forward toll with my son the other day and felt so incapacitated. I’m worried i may develop it as well. I do cold finishes to showers, fasting, lots of vitamin c. I dont exactly know what buteyko breathing is but i am developing a breath routine.
 

blutsj

Level 6 Valued Member
Vertigo is really annoying. My first real vertigo attack I had about 3 years ago. The world kent turning for 3 days. Toon a month to become completely vertigo free. Because if I turnen my head, it came back. Was not allowed to drive a car for a month (I could not anyway because of dizziness). Since than I had ir a few times, but lucky not as worse as back than.
 

Bret S.

Level 7 Valued Member
Certified Instructor
Is there anything else you do for vertigo? My dad suffers from it and i did a forward toll with my son the other day and felt so incapacitated. I’m worried i may develop it as well. I do cold finishes to showers, fasting, lots of vitamin c. I dont exactly know what buteyko breathing is but i am developing a breath routine.
Sent you a PM
 

blutsj

Level 6 Valued Member
8 x 5/5 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
6/6 shield cast (12 kg clubbell)
- 6/6 press (22 kg kb)
- 6/6 shield cast (12 kg clubbell)
ladder 1-2-3 clean & press (24 kg kb)
6/6 shield cast (12 kg clubbell)
- 6/6 press (22 kg kb)
- 6/6 shield cast (12 kg clubbell)
ladder 1-2-3 clean & press (24 kg kb)
6/6 shield cast (12 kg clubbell)
4 ROUNDS OF:
- 6 x 1/1 dead snatch (24 kg kb)
- 15 dands (aka hindu pushups)
- 50 reps jumping rope (heavy rope)
 

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