Simple and beyond

[Anders]

Stationary Bike. 40 minutes. 14,9 km. Resistance level 4,5 and a tiny bit 6.

 

[Anders]

Week 3, day 1. CLEANS.
28+28: 9 ladders.
Not an increase from last week, but I did it just a couple of hours after 40 minutes on a stationary Bike.

 

[Anders]

A goal on week 4 would be:
16 sets of 28+28 on day 3. (High rep day)

42 sets om day 2. (Medium rep day).

 

[Anders]

Week 3, day 2.
28+28: 26 sets.

 

[Anders]

25 minutes. 9 km. Stationary Bike. Resistance level 4 and 5.

 

[Anders]

Double cleans. Third week, third day. A bit tired.

28+28: 14 sets
24+24: 12 sets.

Bulgarian squat without weight: 8+7 reps pr. side. Quite heavy.
Double military press 16+16: 9 reps.
Kettlebell row: 20 kilo: 6+7+6.

 

[Anders]

Stationary Bike: 60 minutes. 23 km. Resistance level 5.

 

[Anders]

Day 1, week 4:

28+28: 13 ladders. ( New record)

 

[Anders]

Day 2, week 4:

28+28 cleans: 45 sets.

New record.

 

[Anders]

Stationary bike. Resistance level 5.
38,27 minutes. 15,17 km.

 

[Anders]

Double Cleans:

Day 3, week 4:

24+24: 12 sets.
28+28: 5 sets.

This program is finished.

 

[Anders]

I managed 5 very dirty 32+32 double cleans. It is a new PR.

 

[Anders]

Russian bear by Hec.

Day 1, week 1: Double cleans:

20+20: 2 sets
24+24: 12 sets.
28+28: 1 set. (this was heavy).

 

[Anders]

My goal for double cleans are 40+40 ten reps. Afterwards I would like to be good in Push Press. It is just an exercise that I quite much enjoy.
Right now I am able to do 20+20 ten reps in double push press. Maybe a goal could be: ten reps 28+28.

 

[Anders]

Glycolytic training in stairs. Too hard. Interacted with my lack of sleep or something.

Did some suitcase walk with 28 and 32. Goblet walk with16, 20 and 24.

 

[Anders]

Double cleans.

24+24: 12 sets.
28+28: 5 sets.

 

[Anders]

The inside of my left knee is hurting a tiny bit. I think this is due to Double Cleans. It might also be due to waving with my front foot during Bulgarian squat.

Anyway. I decided to change focus and program. My focus forward will be double jerks, double push press and double viking push press. And I will focus on swings. So one push and one swing exercise. This will just be my park bench program. Today:

Viking push press: 16+16. 7,7,7,6
Jerk: 16+16: 6,4,3
PP: 16+16: 8,7

1h swing 24: 10,10,10, 10

One set of hindu push ups.
1h rows with 24. 2 sets.

Very easy.

 

[Anders]

35 minutes slow cardio on stationary Bike. 13,5 km. Resistance level 4,5 and 6.

 

[Anders]

Snatch and swing day:

Snatch: 20kg: 10 reps and 2 sets.
Snatch: 24 kg: 5 reps and 13 sets.
(Did this in 15 minutes.)


2h Swing: 32 kg: 10 reps and 5 sets.

 

[Anders]

Small easy walk in the mountains.
At home.

PP: 20+20. 10,5,5.
J: 16+16: 6
J: 20+20: 4 reps
PP: 16+16: 7
VPP: 16+16: 7

In the beginning I guess the PR will happen almost every day if I try. Later when my technique will improve and I have taken all the low hanging fruits, the records will become more rare.

PR:

PP:20+20: 10 reps.
J: 20+20: 4 reps.
VPP: 16+16: 7 reps.
Supported one leg deadlift: 12 kg. 12 reps.