My training plan
- Thread starter Xcal
- Start date
Xcal
Level 5 Valued Member
the past year. Oct/nov 22 took me down when I change medication. I was almost bedridden for 6 weeks. I recovered through December...lots of walking, then had a strong week in Jan and met with an accident. Down in Jan/Feb. I can say that I COOKED and ATE in December/Jan/Feb. Holiday food, and comfort food. I got back in the swing of things (pun intended) in March/April. and started S&Sv2 in April/May and continuing with it.
Below is a breakdown of the activity over the past year. My weekly kettlebell walks are counted as runs/road runs. other would include the kayaking.
Below is a breakdown of the activity over the past year. My weekly kettlebell walks are counted as runs/road runs. other would include the kayaking.
Xcal
Level 5 Valued Member
July! I'm on a new 2month mission. 6days/week =
Sat = A+A Best all round training ever
Sun = long slow run
Mon = Rest REst RESt REST
Tues = Tempo run about 45 min. short and hard + maybe some rings or kb tricks for total of 60min.
Wed = A+A Best whatwhat
Thurs = WalKBies (30-45 min walk with KB, doing various carries and tricks)
Fri = Interval run, + maybe rings or kb tricks for total of 60min
Sat = A+A Best all round training ever
Sun = long slow run
Mon = Rest REst RESt REST
Tues = Tempo run about 45 min. short and hard + maybe some rings or kb tricks for total of 60min.
Wed = A+A Best whatwhat
Thurs = WalKBies (30-45 min walk with KB, doing various carries and tricks)
Fri = Interval run, + maybe rings or kb tricks for total of 60min
Xcal
Level 5 Valued Member
1 July
the best all round training method ever!
- 16kg KB
- protocal = watch beeps "GO" every 45 seconds:
<5minutes of warmups with goblet squats and Halos.
about 25 minutes of C+J
I found this a bit easy while training, and clearly see that my HR was happy in the blues. This indicates taht the 16 KG bell is a bit light for this protocol, I can't clean the 24kg yet, so will stick with the 16kg for now. my next C+J session will compensate as follows (assume 25 sets, working up to 30):
10xC+J
5xC+J+C
10xC+J.
Glutes and thighs and shoulders are all tired (not sore) the next day.
and the next day (today) was the long run. too much in the green zone, but almost always below Maffetone and talk test...oh, now I remeber: I was humming a lot of saxophone lines, so I am happy with the extra greens
I'm TIRED! looking forward to rest day tomorrow!!!!
the best all round training method ever!
- 16kg KB
- protocal = watch beeps "GO" every 45 seconds:
<5minutes of warmups with goblet squats and Halos.
about 25 minutes of C+J
I found this a bit easy while training, and clearly see that my HR was happy in the blues. This indicates taht the 16 KG bell is a bit light for this protocol, I can't clean the 24kg yet, so will stick with the 16kg for now. my next C+J session will compensate as follows (assume 25 sets, working up to 30):
10xC+J
5xC+J+C
10xC+J.
Glutes and thighs and shoulders are all tired (not sore) the next day.
and the next day (today) was the long run. too much in the green zone, but almost always below Maffetone and talk test...oh, now I remeber: I was humming a lot of saxophone lines, so I am happy with the extra greens
I'm TIRED! looking forward to rest day tomorrow!!!!
Xcal
Level 5 Valued Member
and my June Reports. working towards a comfortable 6day/week.
May/June the week was mostly:
KBx2or3 per week = S&S with 24kg, but swings, not TGU
1 long slow run = Sundays
1 fast short interval = midweek
1 KB walKBie = 30min with 16 or 12kg
Gymnast rings here and there, like when it was too cold and dark to go for a run.
warmups were mixed between:
- goblet/prying squats + Halos with 24kg, or
- crawling + deadbugs
- lots of focus on ankle and big toe mobility
May/June the week was mostly:
KBx2or3 per week = S&S with 24kg, but swings, not TGU
1 long slow run = Sundays
1 fast short interval = midweek
1 KB walKBie = 30min with 16 or 12kg
Gymnast rings here and there, like when it was too cold and dark to go for a run.
warmups were mixed between:
- goblet/prying squats + Halos with 24kg, or
- crawling + deadbugs
- lots of focus on ankle and big toe mobility
Xcal
Level 5 Valued Member
Some great points in the discussion on A+A. notes to myself:
1. DO the TGU.
I've been focused on my toe/ankle mobility for the past month as I believe this to be my challenge with the TGU. Points noted, I will try again. but 16kg not 24 as suggested.
2. get to the 30s trigger point as per the newsletter, but also take it easy in the begging.
agreed. and this is my plan
3. find the max reps with my 16kg.
will do so next week. I will continue working on C+J skill in my 2nd session this week. then gofor a set of max rep to failure next week.
4. cheat cleans and pistol grip
hmm? ok, I'll search for videos
5. balance between mastering the skill and mastering the body conditioning
always a balancing act I"m working on it.
6. 16kg maybe too light for C+J, but get to C+J+C+J+C+J every 30s then make a serious comment!!!!!!!!
I note this. and agree with the importance of finding my max-reps with 16kg.
1. DO the TGU.
I've been focused on my toe/ankle mobility for the past month as I believe this to be my challenge with the TGU. Points noted, I will try again. but 16kg not 24 as suggested.
2. get to the 30s trigger point as per the newsletter, but also take it easy in the begging.
agreed. and this is my plan
3. find the max reps with my 16kg.
will do so next week. I will continue working on C+J skill in my 2nd session this week. then gofor a set of max rep to failure next week.
4. cheat cleans and pistol grip
hmm? ok, I'll search for videos
5. balance between mastering the skill and mastering the body conditioning
always a balancing act
I"m working on it. 6. 16kg maybe too light for C+J, but get to C+J+C+J+C+J every 30s then make a serious comment!!!!!!!!
I note this. and agree with the importance of finding my max-reps with 16kg.
Xcal
Level 5 Valued Member
1st time cleaning the 24kg. i did wear a thick jersey
MOnday was rest.
Tuesday was 50 min tempo run
Wednesday was drinking, no training. packed in some carbs
today was A+A:
- squats and halos with 24kg.
- 16kg C+J every 45seconds
- after 10minutes, a Clean 24kg with each hand, assisted by the off-hand
- 16kg C+J every 45seconds
- then 2 more good-enough Cleans 24kg with each hand. I tried to Jerrrrrr, no i did not jerk it.
- 16kg C+J every 45seconds
was talking to visitors here and there, so passed teh talk test almost throughout the session
MOnday was rest.
Tuesday was 50 min tempo run
Wednesday was drinking, no training. packed in some carbs
today was A+A:
- squats and halos with 24kg.
- 16kg C+J every 45seconds
- after 10minutes, a Clean 24kg with each hand, assisted by the off-hand
- 16kg C+J every 45seconds
- then 2 more good-enough Cleans 24kg with each hand. I tried to Jerrrrrr, no i did not jerk it.
- 16kg C+J every 45seconds
was talking to visitors here and there, so passed teh talk test almost throughout the session