Keep moving

[Bret S.]

Feels good. It has to break in a bit of course, but so far, really enjoying it.

After you get some reps in with it I'm curious as to how you feel it compares with mace work, seems to check some of the same boxes..

 

[blutsj]

After you get some reps in with it I'm curious as to how you feel it compares with mace work, seems to check some of the same boxes..

The movement is bigger when you move the bag around with spins and the next day you really feel it. Thinking how to add also the mace again as I like that tool too.

 

[Bret S.]

The movement is bigger when you move the bag around with spins and the next day you really feel it. Thinking how to add also the mace again as I like that tool too.

Yes, the spinal action with a BB is very good, really looks to loosen and strengthen it seems. Mace 10&2's are really good for trunk action, especially when the load gets heavier.

 

[blutsj]

Why is it not possible tp paste my workout anymore and need to type it again?

3 ROUNDS OF:
- 5 standing pullover (bulgarian bag)
- 5 press (bulgarian bag)
5 ROUNDS OF:
- ladder 1-2-3-4 snatch (22 kg kb)
- 10/10 spins (bulgarian bag)
- 10 pushups
14 x ( :15 on/:15 off) snatch (18 kg kb)
5 ROUNDS OF:
- 5 standing pullover *bulgarian bag)
- 5 press (bulgarian bag)

 

[blutsj]

100 squats
100 squats (bulgarian bag on shoulder)
6 x (4 minutes run - 1 minute walk)
- 40 - 30* - 20 - 10* squats


* with bulgarian bag on shoulder

 

[blutsj]

5 ROUNDS OF:
- ladder 1-2-3 press (22 kg kb)
- 6/6 mace (8 kg) 360's
24 x ( :15 on/:15 off) snatch (16 kg kb)

 

[blutsj]

5 ROUNDS OF:
- ladder 1-2-3-4 press (22 kg kb)
- 10/10 bulgarian bag spins
- 10 pushups
3 x 5 goblet squats (22 kg kb)

 

[blutsj]

40 x ( :15 on/:15 off) snatch (16 kg kb)
5 x (800 m run - 400 m walk)

 

[blutsj]

Resetting my body back to regular day - night rythm till my next nightshift cycle in 1.5 weeks again


5 ROUNDS OF:
- 5/5 start-stop cleans (22 kg kb)
- 5/5 press (22 kg kb)
- 10/10 bulgarian bag spins
- 10 pushups
3 ladders 1-2-3-4-5 snatch (22 kg kb)

 

[blutsj]

5 x (10/10 bulgarian bag spins & 10 pushups)
6 x (4 minutes run - 1 minute walk)
5 x (10/10 bulgarian bag spins & 10 pushups)

 

[blutsj]

It seems autumn arrived, wind, rain, occasional sun and drop in temperaure. But keep working out outside.

5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (22 kg kb)
- 3 x 5/5 press (20 kg kb)

 

[Bret S.]

Your training is humming along very nicely, good to see!

 

[blutsj]

100 squats
6 x (4 minutes run - 1 minute walk)
100 squats

 

[blutsj]

10/10 mace 10-to-2's
5/5 mace 360's
6 ROUNDS OF:
- ladder 1-2-3-4 snatch (22 kg kb)
- 2 x 5/5 press (20 kg kb)
3 x 5/5 mace 360's

 

[Bret S.]

10/10 mace 10-to-2's
5/5 mace 360's
6 ROUNDS OF:
- ladder 1-2-3-4 snatch (22 kg kb)
- 2 x 5/5 press (20 kg kb)
3 x 5/5 mace 360's

Mace!!

 

[blutsj]

Mace!!

Yes, you are right. I should not forget to use this great tool too ?

 

[blutsj]

5 x (10/10 snatch (16 kg kb) & 50 reps jump rope)
6 x (800 m run - 400 m walk)
5 x (10/10 snatch (16 kg kb) & 50 reps jump rope)

 

[blutsj]

5.5 km walk. Nice active recovery

 

[blutsj]

10 x ( :15 on/:15 off) snatch (18 kg kb)
3.5 km run
10 x ( :15 on/:15 off) snatch (18 kg kb)
3.6 km run
10 x ( :15 on/:15 off) snatch (18 kg kb)

 

[blutsj]

3 x 5/5 gama casts (12 kg clubbell)
- 2-4-6-8-10-8-6-4-2 swings (24 kg kb)
- 1-2-3-4-5-4-3-2-1 close grip pushups

- 2-4-6-8-10-8-6-4-2 double (20 kg kb) cleans
- 1-2-3-4-5-4-3-2-1 renegade rows(20 kg kb)


- 2-4-6-8-10-8-6-4-2 goblet squats (20 kg kb)
- 1-2-3-4-5-4-3-2-1 crush grip curls (20kg kb)

renegade rows, 1 left & 1 right is 1 rep