Keep moving

[blutsj]

10 x (5/5 mace (8 kg) 360's & 10 bwe squats
11.7 km run in the snow
5 ROUNDS OF:
- 5/5 mace (10 kg) 360's
- 10 bwe squats
- 5/5 clubbell (12 kg) clockwork squats

 

[TomP30]

10 x (5/5 mace (8 kg) 360's & 10 bwe squats
11.7 km run in the snow
5 ROUNDS OF:
- 5/5 mace (10 kg) 360's
- 10 bwe squats
- 5/5 clubbell (12 kg) clockwork squats

View attachment 23783View attachment 23784View attachment 23785

Way to go!

 

[blutsj]

Lots of snow this afternoon. Got home late but needed to warm up , so a Q&D session.

5 ROUNDS OF:
- 4 x 5 one-arm swings (26 kg KB)
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest
5/5 side to side slams*

* wanted to do more, but my wife was complaining because of the noise hahaha

 

[blutsj]

8.5 lm run in the snow, followed by a short 650 m. walk to cooldown.

 

[blutsj]

Only a walk today. But it was the first evening walk of 2024 and since quite some time. 4.1 km. in the snow. Not much but felt good.

 

[blutsj]

3 ROUNDS OF:
- 100 m. double (20 kg) KB farmer walk
- 4/4 press (20 kg kb)
- 100 m. double (20 kg) KB farmer walk
- 4/4 press (20 kg kb)
- 200 m. run
9.2 km run

 

[offwidth]

Now…. That’s a good day….

 

[blutsj]

Now…. That’s a good day….

That is true and feltbgreat, except it seems I strained a muscle in my right calf. This might cause no running for a couple of days

 

[TomP30]

What’s a 4/4 press, military press?

 

[blutsj]

What’s a 4/4 press, military press?

Yes, 4 reps left side followed by 4 reps on the right side, overhead press.

 

[blutsj]

In the afternoon a 5 km walk. Probably last day in the snow. Temperature is raising tomortow, next week 12 degrees again above freezing point with storm and NOOOOOOOOOO rain again, boohoohoo.

 

[blutsj]

Skipped the planned run due to a strained muscle in my right calf. Than some iron jogging instead using Q&D and AXE.

3 ROUNDS OF:
- 4 x 5 one-arm (26 kg) KB swing
- 1 minute rest
- 4 x 5 pushups
- 1 minute rest
3 ROUNDS OF:
- 2 x 5 KB (24 kg) snatch left
- 2 x 5 KB (24 kg) snatch right
- 2 minutes rest
:15 overhead hold & :15 rack hold left
:15 overhead hold & :15 rack hold right
:15 overhead hold & :15 rack hold left
:15 overhead hold & :15 rack hold right
- 20 x 6 hand 2 hand (24 kg) KB swings

Good session.

 

[blutsj]

2 x (5 x 1/1 shield cast & 1 squat)*
5 ROUNDS OF:
- 1-2-3 KB (20 kg) press
- 6 TRX body rows
3 ROUNDS OF:
- 6 x 1/1 one-arm (28 kg) KB swings
- 8 double handed (28 kg) KB swings

* 12 kg clubbell

 

[blutsj]

Test run to see how my calf behaves. No trouble, but I had build in "rest" for leg work. Today was run and leg PT. Wonder if in 2 days I will still ge happy of thisvtraining hahaha

10 x 5/5 mace (8 kg) 360's & 10 squats
- 1600 m easy run
- 400 m faster run
40 squats (17 kg bulgarian bag)
20/20 lunges (bulgarian bag)
- 400 m easy run
- 400 m faster run
40 squats (17 kg bulgarian bag)
20/20 lunges
- 400 m easy run
- 200 m faster run
40 squats (17 kg bulgarian bag)
20/20 lunges
- 200 m easy run
- 200 m faster run
40 squats (17 kg bulgarian bag)
20/20 lunges
- 200 m easy run

 

[blutsj]

5 ROUNDS OF:
- 2 x 5 KB (22kg) snatch left
- 2 x 5 KB (22 kg) snatch right
- 200 m. run
3 ROUNDS OF:
- 100 m double (20 kg) KB farmer walk
- 2 x (1-2) press (20 kg kb)
- 100 m double (20 kg) KB farmer walk
- 2 x (1-2) press (20 kg kb)
- 200 m. easy run
5.7 km run

 

[blutsj]

10 x (5/5 mace 360's & 10 squats)
- 1600 m. easy run
- 400 m. faster run
4 x (5/5 mace 360's & 10 squats)
20/20 lunges
- 400 m. easy run
- 400 m. faster run
4 x (5/5 mace 360's & 10 squats)
20/20 lunges
- 400 m. easy run
- 200 m. faster run
4 x (5/5 mace 360's & 10 squats)
20/20 lunges
- 200 m. easy run
- 200 m. faster run
4 x (5/5 mace 360's & 10 squats)
20/20 lunges
- 1600 m. easy run

10 kg mace used today

 

[blutsj]

Hey, I forgot this morning to hit post reply. This one was on monday morning

4 ROUNDS OF:
- 100 m (24 kg)KB walk left side
- 100 m (24 kg)KB walk right side
- 200 m. easy run
9.2 km run
- 550 m cooldown walk
20 x 6 h2h swings (24 kg kb)

 

[blutsj]

Waking up after the first nightshift, so a simple routine to wake me up a bit.

1-2-3-4 KB (20 kg) press
4 x (1-2-3) KB (20 kg) press
3 ROUNDS OF:
- 6 x 1/1 one-arm (28 kg) KB swings
- 8 double handed (28 kg) KB swings

 

[blutsj]

Nightshifts, bad sleep and caught a cold. So only an 8.5 km run.

 

[John K]

Great job hammering anyway.