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Tom’s Practice Log

Run - hills circuit - 4.0km - 21:57
- Son John came with again, good steady pace, didn’t slacken on the climbs.
 
NTS: Saw my GP this afternoon to check my wrist, just to be safe. Opinion is I’m ok to work the weights, but be sensible and don’t push it hard for a few weeks yet.
 
Planks and Cleans Session:

* Still wearing wrist support.

3 sets of:
Wide Arm Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Hard Style Clean and Jerk:
24kg / Left -7,7,7
24kg / Right - 7,7,7

Towel Hammer Curls:
32kg - 7,7,7
 
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Run - hills circuit - 4.0km - 22:06
- With John, started from River Eden end again.

* Put John through 3 rounds of Planks, Press-ups, Squats, at finish.
 
Planks and Cleans Session:

* Still wearing wrist support.

3 sets of:
Star Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Ladders- Hard Style Clean and Jerk:
24kg / Left -5,6,7,5,6
24kg / Right - 5,6,7,5,6
 
Hardstyle Clean and Jerk practice:

Warm up: 3 x 5 reps - 20kg

Hardstyle Clean & Jerk, Single 32kg:
Right - 4 x 1, 1 x 2 reps
Left - 4 x 1, 1 x 2 reps
 
NTS: A short session with the kettlebell this evening, more testing where I’m at with the 32kg C&J. I’m quite pleased with progress, and my wrist is not complaining. Incorporate more 32kg C&J into sessions going forward.
 
Run - hills 4k - 20:57.

Very humid tonight, and the large homemade pork pie at lunchtime was possibly a mistake!
 
Clean and Jerk Plan.

Do one set of C&J (1 rep), every 30 seconds, starting with left arm at the top of the minute, then switching to right arm 30 seconds in. Aim to work up to 3 x C&J reps every 30 sec for 30 minutes (180 reps total).

30 minutes- 28kg Kettlebell.
Left: 30 reps
Right: 30 reps
 
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NTS: The wrist is definitely much better, but I’m going to keep off any exercises that might set me back for a while yet. This plan is one to execute twice weekly, in between I will focus on my planks and start working in swings again. I’ll think about Getups in a couple of weeks perhaps.
 
Planks and Cleans Session:

* Still wearing wrist support.

1 x High Bridge - 60 secs

3 sets of:
Wide Arm Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Ladders- Single Kettlebell Clean
32kg / Left -5,6,7,8,9
32kg/ Right - 5,6,7,8,9

DB Towel Hammer Curls
32kg - 7,6,6
 
From yesterday:

Run - hills 4k - 21:44.
- with my son Jonathan.

Single Clean and Jerk Plan:
30 minutes OMEM with 28kg.
30 x 1 rep - left arm
30 x 1 rep - right arm
 
Hill runs - 22:40

- Very hot this evening, heat sapping strength!

10 minutes of planks:
4 x 60 secs - wide arm planks
3 x 60 secs - side planks right
3 x 60 secs - side planks left
 
Simple Practice:

Prying Goblet Squat:
3 x 3 -28kg

One Arm Swing: 09:30
R) 5 x 10 28kg,
L) 5 x 10 28kg,

Rest: 02:00

Get Ups: 15:30
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,
- A bit out of form tonight, several weeks of not doing get ups and it shows.

Rest: 01:00

DB Towel Hammer Curls:
3 x 7 - 32kg
 
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NTS: I don’t think my wrist appreciated the S&S session last night, I definitely had my hand in the wrong place during getup. Leave S&S alone for a while longer.
 
Clean and Jerk session:

PGS: 3 x 3 - 28kg

Single Clean and Jerk Plan:
30 minutes OMEM with 28kg.
30 x 1 rep - left arm
30 x 1 rep - right arm

DB Towel Hammer Curls:
2 x 10 - 28kg
 
Clean and Jerk session:

PGS: 3 x 3 - 28kg

Single Clean and Jerk:
30 minutes OMEM with 28kg.
30 x 1 rep - left arm
30 x 1 rep - right arm

DB Towel Hammer Curls:
4 x 6 - 32kg
 
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Planks and Cleans Session:

* With wrist support

3 sets of:
Star Planks - 60 secs
Side Planks (Right) - 60 secs
Side Planks (Left) - 60 secs

Single Kettlebell Clean:
32kg / Left -5, 5, 6, 6, 10, 10, 10, 6, 5, 5,
32kg/ Right - 5, 5, 6, 6, 10, 10, 10, 6, 5, 5,
 
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