Keep moving

Bret S.

Level 7 Valued Member
Certified Instructor
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)
Very nice place you have to train!
 

blutsj

Level 6 Valued Member
It rains a lot the fast few days. So skipped running as there will be too much mud and water in the forest. So grabbel the 24 kg kb, to try something.

- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
20 x 5 snatch (24 kg kb)

Happy with the snatches as it seems 2 kg is not that much but it more than you expect. Was happy before starting if I could do 10 rounds. Than I would do some additional 16 kg snatches. But I was able to go for the full 20 rounds. (New set every minute).
 

Bret S.

Level 7 Valued Member
Certified Instructor
It rains a lot the fast few days. So skipped running as there will be too much mud and water in the forest. So grabbel the 24 kg kb, to try something.

- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
ladder 1-2-3 clean & press (24 kg kb)
- 6/6 mace 360's
20 x 5 snatch (24 kg kb)

Happy with the snatches as it seems 2 kg is not that much but it more than you expect. Was happy before starting if I could do 10 rounds. Than I would do some additional 16 kg snatches. But I was able to go for the full 20 rounds. (New set every minute).
Very good, that's a lot of presses with 24k before snatching. Part of the beauty of snatches is they seem to work the shoulder 'just right'.. meaning minimal stress, yet you still gain some strength and muscle from them. Nice combo and good imagination with the mix!
 

blutsj

Level 6 Valued Member
Very good, that's a lot of presses with 24k before snatching. Part of the beauty of snatches is they seem to work the shoulder 'just right'.. meaning minimal stress, yet you still gain some strength and muscle from them. Nice combo and good imagination with the mix!
Thanks. I agree. I have had in the past problems with my shoulders I could not press. But snatching was never a problem.
 

blutsj

Level 6 Valued Member
I have a polar watch and I can select intervals on time or distance (can choosevthe time or distance). If time or distance is over, my watch vibrates. Eg if I take 1 minute interval, it vibrates every minute. Same with distance, it has a build in GPS.
 

Bret S.

Level 7 Valued Member
Certified Instructor
I have a polar watch and I can select intervals on time or distance (can choosevthe time or distance). If time or distance is over, my watch vibrates. Eg if I take 1 minute interval, it vibrates every minute. Same with distance, it has a build in GPS.
Ohhh.. Thanks, I have a Polar M200 watch I use for running. Do you make the adjustments in the flow app? I only use the phone app because I run Linux on my desktop and Polar doesn't support it. I'm wondering if the M200 supports those features.
 

blutsj

Level 6 Valued Member
Ohhh.. Thanks, I have a Polar M200 watch I use for running. Do you make the adjustments in the flow app? I only use the phone app because I run Linux on my desktop and Polar doesn't support it. I'm wondering if the M200 supports those features.
I also use the phoneapp and rarely watch the polarflow website. Before this one I hadvthe m400, but never used the interval timer on that one. Bought it for GPS as it does mot always work properly on the mobile I used back than. Since this year I use the vantage m. Has more possibilities. Really like this one
 

Bret S.

Level 7 Valued Member
Certified Instructor
I also use the phoneapp and rarely watch the polarflow website. Before this one I hadvthe m400, but never used the interval timer on that one. Bought it for GPS as it does mot always work properly on the mobile I used back than. Since this year I use the vantage m. Has more possibilities. Really like this one
Thanks much, I'll just keep using mine the way it is.. Hopefully Polar will support Linux and Chrome OS in the future.
 

blutsj

Level 6 Valued Member
Ohhh.. Thanks, I have a Polar M200 watch I use for running. Do you make the adjustments in the flow app? I only use the phone app because I run Linux on my desktop and Polar doesn't support it. I'm wondering if the M200 supports those features.
I also use the phoneapp and rarely watch the polarflow website. Before this one I hadvthe m400, but never used the interval timer on that one. Bought it for GPS as it does mot always work properly on the mobile I used back than. Since this year I use the vantage m. Has more possibilities. Really like this one
 

blutsj

Level 6 Valued Member
5 ROUNDS OF:
- ladder 1-2-3 clean & press (22 kg kb)
- 6/6 shield casts (12 kg clubbell)
20 x 5 snatch (22 kg kb)

Average heartrate: 151. With the c&p my heartrate went higher than with the snstches. Surprised to see it stayed a lot lower than a few weeks ago. New set every minute. At the end of each minute my heartrate was around 140 or lower. Very happy with that.
 

Bret S.

Level 7 Valued Member
Certified Instructor
Average heartrate: 151. With the c&p my heartrate went higher than with the snstches. Surprised to see it stayed a lot lower than a few weeks ago. New set every minute. At the end of each minute my heartrate was around 140 or lower. Very happy with that.
Good to see! It's the reason I like to post HR charts, then I can look back and see what the same activity did in the past. Of course things like sleep, temps etc greatly affect HR, but it's still a useful tool to have.
 

blutsj

Level 6 Valued Member
Good to see! It's the reason I like to post HR charts, then I can look back and see what the same activity did in the past. Of course things like sleep, temps etc greatly affect HR, but it's still a useful tool to have.
True, that is why I also use strava and the polar app on my phone
 

blutsj

Level 6 Valued Member
7 x 5/5 mace 360's
20 x 5 snatch (22 kg kb)
10 x 5 snatch (24 kg kb)
- 5.5 km run/ walk

Average heartrate with the mace/kb part 138. If I had not done snatches with the 24 kg, it would even be lower. When doing them with the 22 kg at the end of the minute my heartrate had dropped to somewhere between 120-125 beats. With the 24 kg it was in the lower 140.


Way more effectieve than I had thought starting it. Thanks @Brett and @The Nail . Because I saw this at your logs and started using it. Just thinking if I should split the kb/ mace and running to different days (of reason is because of time).

Also running the last few weeks is running and walking. These 2 changes does work as I have less problems with shortness of breath (still some post covid problem)
 
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Bret S.

Level 7 Valued Member
Certified Instructor
7 x 5/5 mace 360's
20 x 5 snatch (22 kg kb)
10 x 5 snatch (24 kg kb)
- 5.5 km run/ walk

Average heartrate with the mace/kb part 138. If I had not done snatches with the 24 kg, it would even be lower. When doing them with the 22 kg at the end of the minute my heartrate had dropped to somewhere between 120-125 beats. With the 24 kg it was in the lower 140.


Way more effectieve than I had thought starting it. Thanks @Brett and @The Nail . Because I saw this at your logs and started using it. Just thinking if I should split the kb/ mace and running to different days (of reason is because of time).

Also running the last few weeks is running and walking. These 2 changes does work as I have less problems with shortness of breath (still some post covid problem)
Excellent work!

Rotating in mace with snatches gives a little extra time for HR to come down for sure. Running you can plug in on any day, personally I don't like to do any resistance work after running, I don't have a problem with running soon after it though.
 
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