Let's try this again

Dann

Level 4 Valued Member
16sept19

Back from fly fishing for 5 days.

Trying to training in the morning now to have less distractions. Certainly mentally tougher but I do feel better through out the day.

1 arm swing 10/2×4 @ 28kg
Fist pu same

Hang 5x35sec
Fct 3x3/3
 

Dann

Level 4 Valued Member
30sept19

2 hand swing 10/2×3@40kg
Palm pu same

Hang 5x35sec
Fct 3x3/3 +30lbs

4x TGU @ 28kg
 

Dann

Level 4 Valued Member
1oct19

2hand swing 10/2×5@40kg
Fist put same

Hang 5x35sec
Fct 3x3/3 plus 30lbs
 

Dann

Level 4 Valued Member
2oct19

1hand swing 5/4 alt 10/2×4@28kg
Palm pu same

Hang 5x35sec
Fct 3x3/3 plus 30lbs
 

Dann

Level 4 Valued Member
7oct19

2hand swing 5/4×4@40kg
Fist pu same

Hang 5x35sec
Fct 3x3/3 plus 30 lbs
 

Dann

Level 4 Valued Member
8oct19

I think I am going to cut out the hangs and FCT for my morning session to keep time shorter and stay true to a minalist program. Maybe add in a variety day once a week or a bit more GTG.

1 hand swing 10/2×5 @ 28kg
Fist pu same
 

Dann

Level 4 Valued Member
13oct19

3.5mile run. Nasal breathing

1hand swing 10/2×3@28kg
Palm pu same

1/1x4 tgu with 28kg
 

Dann

Level 4 Valued Member
14Oct19
Test day

All at 30sec all out effort

1 hand swing @32kg-20 reps right and left
Power push up with red band roughly 3/4 of an inch- 30 reps
2 hand swing @40kg 22 reps

1 hand swing was a 1 rep improvement but 4kg heavier

Power push ups was a 8 rep improvement but with a band added

2 hand swing 24 reps @ 40kg feels good tried it was 48kg but dont have the same power I want.

Over all I am happy with these improvements since 5Aug19.

Going to run a new session till the new year with the 32kg for 1 hand swings and banded push ups.

Went for a 3.5 mile trail run yesterday. Nothing crazy but havnt ran in over a year Naal breathing and without stopping. Felt easy. Training BJJ I have noticed quicker recovery from training and steadier energy through rolls.

Thank you for such a minimalist program ( for me 2 hours a week is tops) for such maximal results.
 
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