blutsj
Level 8 Valued Member
Thinking of posting my workouts over here also. This week I will turn 51. Using lighter kb's the last year or so. Changed my workouts about 3 weeks ago, due to knee trouble. Hope to be able to start running soon again to prepare for the yearly pt test.
Here is what I did the last couple of weeks.
Dec 15 '19
24 x (15 on/:15 off) snatch (18 kg kb)
5 ladders 1-2-3-4 press (20 kg kb)
20 x (15 on/:15 off) snatch (18 kg kb)
Dec 18 '19
30 x (15 on/:15 off) snatch (18 kg kb)
6.3 km run
20 x (15 on/:15 off) snatch (18 kg kb)
Dec 20 '19
Have to skip running for a while. Knee trouble returned .
30 x (15 on/:15 off) snatch (18 kg kb)
3 ROUNDS OF:
- ladder 1-2-3 clean and press (22 kg kb)
- 4 x (15 on/:15 off) snatch (18 kg kb)
Dec 23 '19
5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (20 kg kb)
- 3 x 5 pushups (power pushup plus)
10 x 1 double (22 kg) kb clean and press*
* on top of the minute 1 rep
power pushup plus, pushups against rubber resistance
Dec 26 '19
25/25 mace 10-2's
10 ROUNDS OF:*
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)
3 ROUNDS OF:
- ladder 1-2 clean and press (22 kg kb)
- 6/6 clean and press (20 kg kb)
*Start a new set every minute. So minute 1 is snatch ladder 1-2-3, minute 2 pushups etc
Dec 27 '19
2 ROUNDS OF:
- 4 x 5 swings (24 kg kb) (every 30 sec)
- 1 minute rest
- 4 x 5 pushups * (every 30 sec)
- 1 minute rest
34 x (15 on/:15 off) snatch (18 kg kb)
* set 1 & 3 using the power pushup plus, set 2 & 4 regular pushups.
DecDec 29 '19 .
10 ladders 1-2-3-4 snatch (20 kg kb)*
5 x (5 x 1/1) clean and press (22 kg kb)**
* snatch ladder, start a new ladder every 2 minutes
** 1 c&p left, 1 c&p right, repeated 5 times non stop. Repeat that 5 times total
Dec 31 '19
7 ladders 1-2-3-4-5 snatch (20 kg kb) *
6 x 2/2 clean and press (22 kg kb)
* new ladder every 3 minutes
02 january:
14 ladders 1-2-3 snatch (20 kg kb)
10 x 1/1 clean and press (24 kg kb)
6 ROUNDS OF:
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)
Start a new snatch ladder every 90 secs.
Last part, 90 secs for the ladder and 60 secs for the pushups. Remaining time is rest.
04 january
10 ladders 1-2-3-4 snatch (20 kg kb)
7 x 2/2 clean and press (24 kg kb)
new snatch ladder every 2 minutes
Here is what I did the last couple of weeks.
Dec 15 '19
24 x (15 on/:15 off) snatch (18 kg kb)
5 ladders 1-2-3-4 press (20 kg kb)
20 x (15 on/:15 off) snatch (18 kg kb)
Dec 18 '19
30 x (15 on/:15 off) snatch (18 kg kb)
6.3 km run
20 x (15 on/:15 off) snatch (18 kg kb)
Dec 20 '19
Have to skip running for a while. Knee trouble returned .
30 x (15 on/:15 off) snatch (18 kg kb)
3 ROUNDS OF:
- ladder 1-2-3 clean and press (22 kg kb)
- 4 x (15 on/:15 off) snatch (18 kg kb)
Dec 23 '19
5 ROUNDS OF:
- ladder 1-2-3-4-5 snatch (20 kg kb)
- 3 x 5 pushups (power pushup plus)
10 x 1 double (22 kg) kb clean and press*
* on top of the minute 1 rep
power pushup plus, pushups against rubber resistance
Dec 26 '19
25/25 mace 10-2's
10 ROUNDS OF:*
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)
3 ROUNDS OF:
- ladder 1-2 clean and press (22 kg kb)
- 6/6 clean and press (20 kg kb)
*Start a new set every minute. So minute 1 is snatch ladder 1-2-3, minute 2 pushups etc
Dec 27 '19
2 ROUNDS OF:
- 4 x 5 swings (24 kg kb) (every 30 sec)
- 1 minute rest
- 4 x 5 pushups * (every 30 sec)
- 1 minute rest
34 x (15 on/:15 off) snatch (18 kg kb)
* set 1 & 3 using the power pushup plus, set 2 & 4 regular pushups.
DecDec 29 '19 .
10 ladders 1-2-3-4 snatch (20 kg kb)*
5 x (5 x 1/1) clean and press (22 kg kb)**
* snatch ladder, start a new ladder every 2 minutes
** 1 c&p left, 1 c&p right, repeated 5 times non stop. Repeat that 5 times total
Dec 31 '19
7 ladders 1-2-3-4-5 snatch (20 kg kb) *
6 x 2/2 clean and press (22 kg kb)
* new ladder every 3 minutes
02 january:
14 ladders 1-2-3 snatch (20 kg kb)
10 x 1/1 clean and press (24 kg kb)
6 ROUNDS OF:
- ladder 1-2-3 snatch (20 kg kb)
- 6 pushups (power pushup plus)
Start a new snatch ladder every 90 secs.
Last part, 90 secs for the ladder and 60 secs for the pushups. Remaining time is rest.
04 january
10 ladders 1-2-3-4 snatch (20 kg kb)
7 x 2/2 clean and press (24 kg kb)
new snatch ladder every 2 minutes