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The Slow Burner - opinions thanked

ferreyramarquesto@gm

Level 2 Valued Member
Hi every one.

Background: ex Rower,mma, ultramarathoner, injured (2018), yoga teacher, neck injury (c6-c7 pintch), since then training for Life, bought kb’s when my daughter came in 2022.
2022-2023: S&S 16kg, 24kg, 36kg (_TGU up to 24kg several per side).
2023 Q3: ROP @16kg (swings @36kg)
C&P singles @24k, but i have some neck disconfort.

Idea for 1st Q (Summer here) starting in february after trip to antártica.
Objetives:
A. Be able con Run 90’/21k easily by december
B. 10pull up/dip sets easily (today 13pullups 8 ring Dips)

Time available: 30’ During the week, lo ger on week ends.
Day 1:circuit in the park
Pullups 6
Dips 6
Hang ley rises 6
Pistols 1
Start 6 rounds (already by 9), at 10 and 1 rep.
Back to 5 round, on session, next 10x previous rep number.
So it will evolve: 9x6, 10x 6, 5 x7, 10x 6, 6x7, etc.
If extra time, calor extensiones.
Day 2: garden
5’ continuos tgu
100-500 2h swings (dan john style)
Day 3:
5’ Plank combo (this is almost daily) Lunge Matrix
55’ liss weekends (+5’ every fourth week), 30’ farlteck during the week.

Every morning 10’ mobilty and yoga, every night 10’ stretching (yin yoga)
The plan is to continué this until its cold for 6am park training (13 weeks at least the mínimum)

Q2: would be ROP @16k + liss probably.
Any comments Woller be thanked.
Linda regards
 
Mailman Muscle said:
Trip to Antarctica? What will you be doing there?
Click to expand...
Hi, just a visitor

Log 21 jan -5 feb
Run on board or on land every other day, started at 30’ ended at 50’

3 day split: doing exercises i don’t do during the year to have a rest.

Day 1: Goblet squat (@75ls), shoulder front and lat rises, calf one leg extensiones w/db
Day 2: Bench press ladder: 20-15-12- 3 x 6 rest 30” - 10ls x Max reps, 30” rest x Max reps
DB pec flys 3-5 x 8
Cable bi curl same piramid as with pecs
Day 3: bb row, same pyramid as with pecs
DB pullover 4-5x8 50-60lb
Tri cable extensions, same pyramid as with pecs

Monday 5 jan Back to work and normal training
 
20240205
Sadhana: general neck -sholder -Back mobiliario and 4 surya namaskar (2 a, 2 b ashtanga style)

5 rounds
7 pullups
15 pike pu
15 ab pulses
1 pistol e/side

120 calf extensions bw

During the trip came Back to ashtanga fundamental positions. Every day.
Pm flex: 12’ yin yoga
 
20240207
Sadhana

AM 4 rounds at the park (the idea is to build up over the Red Army Program - and grow over as Tom Furman´s Circuits 5-10 rounds depending on time).
At the park
1 Pistols
7 Paralell Neutral Grip Pull Ups
5 Paralell Bar Dips
4 Hanging Extended Leg Rises

100 walking lunges back home
40 paralell, 40 toes out, 40 toes inn, calf extensions.
 
20240209
No AM wo

PM mínimum rest btw sets. Superseted

Paralel dips: 5-5-6-7-7-7-7
Neutral pullups: 7-7-7-7-7-6-4

20240210

AM: plan Ing to start swing season 1 from kb express @24kg. Si decided to start at 5’

8 reps emom seemed very easy 2h
So first 5’
10 1h swing each side and then rest.
1’ + each sesión. As @Geoff Neupert prooses up 5 sesiones, then subtract 2’, then grow again and so on.
Probably up to 20’. Then will see.
Min-wed-fri pull-puse-flex will acomódate not to excede 30’ wo (really to be ready by 7, but not to eake up before 6 as it was this past 6 years)

PM:
5 x 20 pushups (while cooking)
5minute core
10x10” 3 way plank (front, left,right)
15 dog-bird each side
15 Trunk rotations kneeling each side

In the se sets planks tene to vary, in sets, duration, complexity, but i always call them 5’3way plank

20240211
AM:
No sadhana or Flex.
55’ liss jog
5’ 3wplank

All AM training are fasted, except for weekend runa when the start exceeding 70-80’
 
trap over stimulation

20240212

AM
No sadhana
Light wu neck.

5 rounds of
A.1 pistol 1
A.2 Ring Dips 5
A.3 ring rows 10 slow

5 rounds of
B1 pistol 1
B2 ring pu w/external rotation at the top 10
B3 chin ups (closet than shoulder width) 7

5 rounds of
C1 hanging knee rise 15
C2 Caldas ext 40
 
20240213

20240214
AM sadhana

20240215:
Am
Sadhana
40’ street liss run

20240216:
Am
Sadhana
50’ street liss Run

20240217:
AM sadhana (10’ sun salutes + 5’ plank combo)
PM 65’ Liss Run on beach
 
20240218
Sadhana:
2 surya namaskar A, 2 surya namaskar B
5´ Plank variations

20240219
Sadhana:
2 surya namaskar A, 2 surya namaskar B
5´ Plank variations

I will try to keep this up for 90 days.
Day one of Nomral eating ( Maf/Zone/Tom Furman eating). Hope I can keep this also for 90 days.
 
20240222 traveled - AM rest

PM: 6 x 4 pullups + 5 x 20 PU

20240223
AM: 20’ 8 swings emom (swing season d1)
PM: Run 12,5 km in 75’

20240224 Rest

20240225 AM sadhana PM 70’ Run
 
20240301 AM Sadhana

With the idea of making excercise easy, I will reincorporate one excercise each month, until push-pull-core flex - squat circuit is formed,

The format will be kept vey similar:
Mon/Wed/Thu: AM: KB Work + AM or PM the patters not worked in KB (Pull-Push- Squat - Hip Flex - Hip Ext).
Tue/Thu/Sat: Liss Run

Work in progress.

AM: Started with 3 x 10 slow controlled PU

See if I can Add PM Swing Season 1 Day 4.
 
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