Simple and beyond

[Anders]

86,6 kilo.

30 minutes and 115 calories burnt on an eliptic maschine.
Incline dumbell press heaviest det 22 kilo in each hand. 5 reps.
Maschine rows. 4 sets.
Dead bug: 2 sets.

 

[Anders]

20 kilo. Cjcj. 12 minutes.

 

[Anders]

Walked 6 km.

A little Circle training.

Jumping lunges 8 reps.
Crawling 25 meters.
Semi Archer push-ups. 6 reps pr. Side.
Twisted hip thrust 10 reps.
Dead bugs: 15 reps.

4 rounds.

 

[Anders]

28 minute. 10,5 kilometer. Stationary Bike. Resistance level 4. Cool down. Also tried walking snatch with 16 and 20 kilo.

 

[Anders]

Low step-up: 12 minutes. 9 kilo on my back.

High step-up; 10 minutes. 9 kilo on my back.

Some pullups and some pike push-ups on paralettes.

 

[Anders]

Stationary Bike. 25 minutes. 9 km. 200 calories. Resistance level 5.

 

[Anders]

Kettlebell bonding 20 kilo. 40 minutes. PR.

 

[Anders]

Coming home after one week of meditation retreat.
Snatch plan 524A.

2 h swing.

Day 1: 2 sets with 28.
2 sets with 32.
16 sets with 36.
2 sets with 40.

 

[Anders]

5,40 minutes with snatch walking with 16 kilo.
30 minutes stationary Bike. 10 km. Resistance level 5.

 

[Anders]

523a strong endurance plan.

Snatch.
12 and 16 used for the warm-up sets.

20 and 24 used for the main sets.
The 24 kilo almost slipped in my grip. Must use my other 24 kilo kettlebell with a rougher surface.

 

[Anders]

2h swing.

Day 3.
50 percent sets with 40.
40 percent of sets with 36.
1 set with 48.

 

[Anders]

30 minutes activity on a stationary Bike.
15 minutes on a treadmill. Speed 6,5 and incline 15 percent.

 

[Anders]

Walking snatches with 16 kilo. 8 minutes and 40 seconds. Quite hard.

 

[Anders]

524a. Session 4.
Snatch.
4 sets with 20. The rest of the sets with 24.

 

[Anders]

524A.
Snatch.
2 sets with 20. Rest of the sets with 24.
Day 5.

 

[Anders]

Just some goals I would like to achieve, maybe this year, or maybe next. Humble goals, but goals that can create some fun and encouragement to myself.

1) 5 minutes leopard crawl.

2) 100 reps snatch test 24 kilo in 8 minutes.

3) Snatch plan 060 with 20 kilo. Phase 1.

4) 50 push-ups.

5) Walking snatches 16 kilo. 40 minutes.

6) 4 Jerks. 24+24. 30 minutes.

7) 28 kilo. CJ*3. 25 minutes. EMOM.

 

[Anders]

25 minutes of concept 2 rowing.
Then 17 minutes of concept 2 rowing.

 

[Anders]

Snatch walking with 12 kilo. (deload session). 15 minutes. Taking the step while the kettlebell is above my head. That means it is resting in an outstretched position, not in the rack. Next time I will try walking snatches with 11 kilo.

 

[Anders]

Yesterday: I used on and two steps in a stair for doing stepping. I also did some push-ups every fifth minute. 30 minute work-out.

 

[Anders]

Day 6 of 523a program. 2h swing. Used 36.