Keep moving

[blutsj]

A relaxed 5.3 km walk, enjoying the sun and nice temperature.

 

[blutsj]

I had planned a day of rest, but could not resist to do a simple routine.

4 ROUNDS OF:
- 10 one-arm swings left (22 kg kb)
- 10 one-arm swings right (22 kg kb)
1 minute rest
- 4 x 5 pushups
1 minute rest
20/20 bulgarian bag squats/ front squats
15/15 bulgarian bag squats/ front squats
10/10 bulgarian bag squats/ front squats
5/5 bulgarian bag squats/ front squats

 

[blutsj]

10 x ( :15 on/:15 off) KB snatch (16 kg kb)
7.4 km run
10 x ( :15 on/:15 off) KB snatch (16 kg kb)

 

[blutsj]

20 x ( :15 on/:15 off) KB snatch (20 kg kb)
6 ROUNDS OF:
- 450 m. Run
- :15 rest/ :15 push press left (20 kg kb)
- :15 rest/ :15 push press right (20 kg kb)
- 10 tacfit med.ball exercise
- 90 secs. rest
4.8 km walk for cooling down

 

[blutsj]

Couple of days out if order due to the flu. Today first session again, felt tough.

6 ROUNDS OF:
- 6 x ( :15 on/:15 off) KB snatch (18 kg kb)
- 400 m. run

 

[blutsj]

A 6.4 km walk this afternoon.

 

[blutsj]

5 ROUNDS OF:
- 10 bulgarian bag (12 kg) snatch
- 20 bulgarian bag (17 kg) squats
6 ROUNDS OF:
- 400 m. run
- 10/10 bulgarian bag (12 kg) spins
- 10 pushups
- rest till 3 minutes are over
3.5 km run

 

[blutsj]

4.4 km walk this afternoon. Unbelievable, end of october and walking around in my t shirt. Next few days 25 degrees Celsius expected. Noticed many trees still have green leaves on. Normally there would only a few leaves left around this time.

 

[blutsj]

5 x (3-4-5) KB press (20 kg kb)
5 ROUNDS OF:
- 4 x 5 KB snatch (20 kg kb)*
- 2 minutes rest

*5 reps every 30 secs.

 

[blutsj]

A 6.1 km walk this afternoon, enjoying thecwarm weather.

 

[blutsj]

4.3 km evening walk, still warm outside (and dark halfway).

 

[blutsj]

11.5 km run
3 ROUNDS OF:
- 4 x 5 KB swings *
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest

* first set did 2 x 10 reps of one-arm swings with the 22 kg kb, but hands were too slippery due to the sweat. So changed to 2 handed with the 28 kg kb doing sets of 5.

But should havecsticked to the original plan of bulgarian bagvsquatscand trx body rows and extensions. Lesson learned, stay to a plan or skip.

 

[Bret S.]

first set did 2 x 10 reps of one-arm swings with the 22 kg kb, but hands were too slippery due to the sweat. So changed to 2 handed with the 28 kg kb doing sets of 5.

No chalk bag?

 

[blutsj]

No chalk bag?

I have fluid chalet, but than I needed to go inside again, while the 28 kg (an old cast iron one) is in the shed in the garden.

 

[blutsj]

4 x (3-5-7) KB press (20 kg kb)
3 ROUNDS OF:
- 30 squats (bulgarian bag)
- 10 TRX body rows
- 10 TRX body extensions
10 bulgarian bag curls (holding the straps)
10 bulgarian bag hammer curls (handles)

16 kg bulgarian bag used

 

[blutsj]

4.4 km walk.

Still enjoying the warm temperatures. Probably one of the last days before they drop back to more normal temperatures for the time of the year.

 

[blutsj]

10 x ( :15 on/:15 off) KB snatch (20 kg kb)
6.2 km run
10 x ( :15 on/:15 off) KB snatch (20 kg kb)

Maybe change of plan forva while. With many running programs you see a 5 minutes warmup and cooldown. Used the vwc snatch protocol for this, only 10 rounds at the start and finish, but with the 20 kg kb. As I do 7 reps per 15 secs, it are still 70 reps per side. Maybe slowly eg every 2 weeks I might add an extra minute till 10 minutes before and 10 minutes to finish. But liked this short and simple approach, running felt easy today.

Below a picture from the back of my forest "gym"

 

[blutsj]

3 x (4-6-8) KB press (20 kg kb)
3 ROUNDS OF:
- 30 squats (17 kg bulgarian bag)
- 10 TRX body rows
- 10 TRX body extensions
- 10 curls (17 kg bulgarian bag)

 

[blutsj]

6.1 km walk in the afternoon. Still sunny, temperature dropping and lots of wind.

 

[blutsj]

3 ROUNDS OF:
- 4 x 5 KB snatch (20 kg kb)
- 2 minutes rest
4 ROUNDS OF:
- 4 minutes run
- 6 x ( :15 on/:15 off) KB snatch (16 kg kb)
2 ROUNDS OF:
- 4 x 5 KB snatch (20 kg kb)
- 2 minutes rest
4.5 km run