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Keep moving

2 ROUNDS OF:
- 5 goblet squats (18 kg kb)
- 5 goblet squats (20 kg kb)
- 5 goblet squats (22 kg kb)
7 ladders 1-2-3-4-5 snatch (20 kg kb)
2 ROUNDS OF:
- 5 goblet squats (18 kg kb)
- 5 goblet squats (20 kg kb)
- 5 goblet squats (22 kg kb)

new snatch ladder every 3 minutes
 
4,9 km run
3 ROUNDS OF:
- 2 x 10 swings (24 kg kb)
- 1 minute rest
- 2 x 10 pushups
- 1 minute rest
3 x 10 shield casts (8 kg clubbell)

Finally some running again.
 

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2 x 5/5 halo's (18 kg kb)
5 ladders 1-2 press (22 kg kb)
28 x :)15 on/:15 off) snatch (18 kg kb)

Lighter snatch with the :15/:15 protocol seems to work better for me. Maybe time to return to that. A year ago that was what I mainly did, combined with running and sometimes also jumping rope.
 
2 x 10/10 mace 360's
10/10 shield casts (8 kg cb)
10/10 shield casts (12 kg cb)
3 ladders 1-2-3-4-5 clean & press (20 kg kb)
2 ladders 1-2-3-4 clean & press (20 kg kb)
5 ROUNDS OF:
- 6/6 one arm swings (20 kg kb)
- 8 swings (24 kg kb)
5 x 10 swings (24 kg kb)
 
Last edited:
2 x 5/5 halo's (18 kg kb)
30 x :)15 on/:15 off) snatch (18 kg kb)
4.1 km run

Back to cardio training. Couple of weeks ago I did some pushups after the 24 kg kb c&p's. On the last set of pushups felt something in my left arm. And although I can still press, I still feel it. Had it last year also, needed dy needling to go away, but due to corona, only energencies will be treated. So skip presses again for a while and back to the run and snatch protocol. Great combination anyway.
 
Finally symptom free. Guess being fit saved me from the worst, but even mild symptoms was not nice. So now slowly starting to rebuild myself again.
Started this morning with a slow 5 km walk and this afternoon a kb workout.

Stew Smith's LWS routine*
6 ladders 1-2-3-4-5 snatch (20 kg kb)**
9 x 10 swings (24 kg kb)***

** new snatch ladder every 3.5 minutes
*** new swings set, every minute

*LWS: light weight shoulder routine. Got it from Stew Smith's books, they are used for shoulder rehab, but I noticed also perfect for warming up those shoulders. Only 2 kg dumbells and all 6 exercises done nonstop
- 10 side raise
- 10 side raise, thumbs up
- 10 side raise, thumbs up, thumbs down
- 10 front raise
- 10 front crosses
- 10 shoulder press

Good to be back, although I guess I am dead now. My whole conditioning seems to be gone.
 
Yesterday's workout:

2 x 5/5 halo's (18 kg kb)
30 x ( :15 on/:15 off) snatch (18 kg kb)
4.5 km run
3.7 km walk

Went better than expected. Planned a 3.5 km run, but the round turned out to be 4.5 km. So went further than planned. When I came home the kids wanted to walk, so quickly changed clothes (shower has to wait) and back to the forest :)
 
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