Less is More

The Nail

Quadruple-Digit Post Count
Wed 01.15 - A+A + Aerobics
Sleep 9:30 - 6:30

@ Home 04:50 PM
Total Training Time: 01:24:25

Warm-ups
Goblet Squats & Push-ups & Swings

15 Series!
2HS: 24k x 5r
Snatch L/R: 24k x 5r
Took me 58 minutes
Getting much better at taming ze arck, yaa. Just enough skin to hit this mini training PR.

Row 20:00
3428 m, 2:55 / 500 m, 19 s/m
Avg HR 128, MAX Hr 135

I was quite tired after all this and the workday.
 

The Nail

Quadruple-Digit Post Count
Thu 01.16 - Ez Aerobic Restoration

Sleep 9:00 - 6:30

@ Home 04:51 PM

Warm-ups
3 rounds of goblet squats, push-ups, and downward dog stretch

Row 20:00
3340 m, 2:59 / 500 m, 18 s/m
Avg HR 109, MAX Hr 116

So refreshing.

So recharging.

Ahhhhhhhhhhhhhhhh
 

The Nail

Quadruple-Digit Post Count
Sun 01.19 - Q&D + Aerobics

Slept 10:30 - 7:30 😍

Semi-fasted (2 cups of coffee) training time: 10:24 AM

Warm-ups
3 rounds Goblet Squats (20k, 24k, 28k) & Push-ups

Q&D 015
2HS: 32k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3233 m, 3:05 / 500 m, 17 s/m
129 bpm avg hr, Max hr 139
Too much coffee too close to training on an empty stomach resulted in a higher than normal HR, as usual/expected for me :)

Very good session!
 

The Nail

Quadruple-Digit Post Count
Thu 01.23 - Snatch EMOM

Did 1xL16 Buteyko before training, 4:48 PM
Training Time: 05:15 PM

Warm-ups
3 rounds: Goblet Squat (20k, 20k, 24k), Push-ups
Snatches: 4s x 1r x 24k

Snatch
24k x 5r x 20s EMOM

Row 20:00
3221 m, 3:06 / 500 m, 15 s/m
125 bpm avg hr, Max hr 135
 

The Nail

Quadruple-Digit Post Count
Fri 01.24 - Q&D + Aerobics

1xL16 Buteyko @ 5:27 PM
Training @ Home 05:50 PM

Warm-ups
3 rounds Goblet Squats (20k, 20k, 24k) & Push-ups

Q&D 015
2HS: 32k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3210 m, 3:06 / 500 m, 15 s/m
119 bpm avg hr, Max hr 127

Good session!
 

The Nail

Quadruple-Digit Post Count
Sat 01.25 - Q&D + Aerobics

Training @ Home 11:26 AM

Warm-ups
3 rounds Goblet Squats (20k, 20k, 24k), Push-ups, downward dog

Q&D 015
2HS: 24k x 10r x 10s
Pushups: 10r x 10s

Row 20:00
3256 m, 3:04 / 500 m, 18 s/m
124 bpm avg hr, Max hr 133
 

The Nail

Quadruple-Digit Post Count
Sun 01.26 - A+A 3.0

Buteyko @ 4:01 PM
@ Home 04:40 PM

Warm-ups
Goblet Squats (20k, 20k, 24k, 32k) & Push-ups
3 rounds

10 Series
2HS: 28k x 5r
Snatch L/R: 28k x 5r
Tore a callous on the last set! I’ve put together a very good string of training session, so I might make this a bit of a light week since that callous will have to heal anyways. Too bad about the callous, this was a very good session otherwise! Lots of power, crisp form, plenty of legs and lungs. Luckily it looks to have been a water blister, so it may heal quickly.
 

The Nail

Quadruple-Digit Post Count
Wed 01.29 - Q&D

Warm-ups
3 rounds Goblet Squats (20k, 20k, 24k), Push-ups, downward dog

Q&D 015
2HS: 24k x 10r x 10s
Push-ups: 10r x 10s

Only the slightest of pulling on the skin during the two hand swings. But, big bummer there was no way to grip the rower handle without major pulling on the skin. This is truly going to be a light week.
 

The Nail

Quadruple-Digit Post Count
Thu 01.30 - Q&D

@ Home 5:30

Warm-ups
3 rounds Goblet Squats (20k, 20k, 24k), Push-ups, downward dog

Q&D 015
2HS: 24k x 10r x 10s
Push-ups: 10r x 10s

Was able to apply full power to the swings tonight, with only a slight pulling on the skin. Progress! Stressful workday. Had to spend most of the day proving a problem wasn’t my problem. But at least I got out on time and therefore got to train! Actually had to sit around for a few moments, sipping my BCAAs to unwind enough to train.
 

The Nail

Quadruple-Digit Post Count
Sat 02.01 - Q&D + Aerobics @ fasted hour 24

1L16 Buteyko @ 6:51 AM
Coffee about 10:30 AM

Training @ Home 11:33 AM

Warm-ups
3 rounds Goblet Squats (20k, 24k, 32k), Push-ups, Downward Dogs

Q&D 015
2HS: 32k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3223 m, 3:06 / 500 m, 22 s/m
130 bpm avg hr, Max hr 137
 

The Nail

Quadruple-Digit Post Count
Sun 02.02 - A+A 3.0

2xL16 Buteyko @ 7:27 AM
Breakfast around 8:00 AM

Training @ Home 11:18 AM

02 Series
2HS: 32k x 5r
Snatch L/R: 20k x 5r

05 Series
2HS: 32k x 5r
Snatch L/R: 24k x 5r

Quite happy to be able to snatch at all, and even happier to hit the 24k for the majority! No pulling on the skin either!! Cut this off early, which pained my ego, but is probably the right long-haul choice.
 

The Nail

Quadruple-Digit Post Count
Mon 02.03 - Q&D + Aerobics

Training @ Home 04:57 PM

Warm-ups
3 rounds Goblet Squats (20k, 20k, 24k), Push-ups, Downward Dogs

Q&D 015
2HS: 28k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3093 m, 3:13 / 500 m, 24 s/m
120 bpm avg hr, Max hr 127
 

The Nail

Quadruple-Digit Post Count
Tue 02.04 - Q&D + Aerobics

Training @ Home 05:18 PM

Warm-ups
3 rounds Goblet Squats (20k, 24k, 28k), Push-ups, Downward Dogs

Q&D 015
2HS: 32k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3159 m, 3:09 / 500 m, 23 s/m
121 bpm avg hr, Max hr 126
 

The Nail

Quadruple-Digit Post Count
Sat 02.08 - end fast + aerobics

Ended a 24 hour fast at 1:00 PM

Training @ Home 04:20 PM

Warm-ups
3 rounds Goblet Squats (20k, 20k, 20k), Push-ups, Downward Dogs

Row 31:57
5000 m, 3:11 / 500 m, 17 s/m
109 bpm avg hr, Max hr 117
 

The Nail

Quadruple-Digit Post Count
Sun 02.09 - A+A 3.0 & Aerobics

Warm-ups
4 rounds Goblet Squats (20k, 20k, 24k, 24k), Push-ups, Downward Dogs

02 Series
2HS: 32k x 5r
Snatch L/R: 24k x 5r

08 Series
2HS: 32k x 5r
Snatch L/R: 28k x 5r

Had to stop on the 9th series, got a blood blister on the left hand.

Row 20:00
3089 m, 3:14 / 500 m, 17 s/m
118 bpm avg hr, Max hr 124
 
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