all posts post new thread

Unfinished Tales of G

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Week 12/2020
Mar 16-22
Endurance Week 2/8
===
M: E2.1: 4.8k MAF 32:00, 131 ahr.

T: Calisthenics: 3x15 Squat Jumps, 3x15 Wide Pushups, 3x15 Tricep Dips, 15 Leg Raises, 3x20 Windshield Wipers, 3x1m Plank Swings. PWR: 2hSW 8x10 36kg.

W: REST

T: E2.2: 1k swim. Knee was a bit sore.

F: PWR: 2hS 6x10 36kg. Calisthenics: 4x20 squats, 4x5 pullups, 4x10 pushups, 4x10 V Ups, 4x10 Sprawls, 4x10 Reverse Snow Angels

S: REST

S: E2.3: 4x800m repeat TM. 8min block. 8.3, 3x14kph. This was hard and painful.
===
SUMMARY: Good week of training. Right knee is a little sore from the running but I hope it sorts itself out.
 
==w13, mar23-29, endurance wk3/8==

M: Pwr: 5x10 2hSW 36kg. Calisthenics: 4x8 Diamond Pushups, 4x5 Chinups, 4x10 Inc Rows, 4x20 Jump Lunges, 4x1m Plank, 4x10 Sprawls.

T: E: 4.8k 31:35 135 ahr. Pwr: 5x10 2hSW 36kg.

W: 1h KBP 5LR at 12, 16, 20, 24kg. E: 4k niko niko run 31:03 127ahr.

T: calisthenics: 4x5 Pistols LR, 4x5 1h Pushups. 10x10m sprints. E: 1.6k speed run. 6:46. Not bad.

F: Calis: 4x5 Clap Pushups, 4x5 Pullups, 4x20 Sprawls, 4x5 Sit thru LR.

S: REST. 20k Steps.

S: One Punch Man workout: 2x5k run (36:22, 36:08). 100 pushups, 100 V-Ups, 50 pullups, 100 squats.

===
Summary: Good week of training. 1.6k/1mile time is not bad but sub 6:30 is where I need to be to be sure of a sub 10:30 2.4k/1.5m.
 
==w13, 30mar-5apr, e wk4/8==

M: Calisthenics: 100 diving pushups, 5x1m hollow hold. 100 Jump Lunges. 100 2hSW 36kg. BJJ: 3x8min rolls with the wife after some guard passing drills.

T: E: 5k run (32:30, 131 ahr). Calisthenics: 50 pushups, 50 V Ups, 50 squats, 25 pullups.

W: E: 10x3m, 2x5m Skipping. Calisthenics: 50 diving pushups. 50 Situps. 50 jump lunges. 50 2hS 36kg.

T: E: 3, 4, 5, 6, 7, 8min skipping. 50 pushups. 50 V ups. 50 squats. 25 pullups.

F: REST

S: Yoga Day. Just followed a random youtube 25min routine.

S: E: 10k run 1:10, 136hr. Statics: 30LR 1h KBP (5@16, 20, 24, 28, 28, 24kg). Note 5L @ 28kg was 9+ RPE.

========
Got in plenty of E, bad thing is right knee and both feet are a bit achy. Might manage dose down a bit next week. Was happy with 1h KBPs, no real loss of strength I reckon.
 
—w14, apr6-12, e5/8–

M: 7k, 55min, 138ahr. Terrible run. Hot, hilly terrain, tough. Statics: 60 pushups, 60 squats, 30 pullups.

T: REST. Knee hurts. $%^&

W: Knee hurts. Statics: 70 diving pushups, 70 jump lunges, 70 2hSW 36kg. 70 situps, 700 Jumping jacks. 70 squats. 70 pushups. 35 pullups.

T: E: 45 min Les Mills hip hop workout. Super tiring because I am no dancer. Wife and daughter found it a breeze. HIC: 30min HIIT GRIT youtube #likenina. Lots of burpees, jump squats!

F: Statics: 70 Diving Pushups. 35 pullups. HIC: 30min GRIT youtube #likenina.

S: Statics: 9 x 5min YT workouts (AllBlanc TV). Various.

S: HIC: 30min GRIT YT #likenina

-------
SUMMARY: Mixed things up a bit as my right knee started to give me a bit of issues on Tuesday so decided to can all the runs for the week. It was feeling pretty good by Sunday though. The Youtube HIC workouts were fun, and did them with the kids as we are all pretty much hemmed in at home here.
 
—w15/2020, apr13-19, q??/??—

It was meant to be week 6 of 8 in an endurance block but the authorities turned the screws on regarding stay-at-home so exercise outdoors is no longer as convenient. So well, some is better than none and so I turned it into a Q for Quarantine block, with Bench Press done in a PTTP fashion, and pullups/deadlifts on alt days. In addition, some form of E work daily, but nothing crazy. I don't know how long the shutdown will last, but as long as I don't come out weaker/lower work capacity I am ok.

---
M: REST

T: E: 5k MAF 35:13, 131ahr. Statics: 25 pullups. BP PTTP 532 62.5kg.

W: E: 30m static jog (too chill, low max hr). E2: Jumping Jacks 15x1on/1off. Statics: BP PTTP 532 65kg. DL PTTP 532 95kg.

T: E1: 20xJump Jacks 70s on/50s off. Statics: 30 Pullups. BP PTTP 532 67.5kg.

F: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 70kg. DL PTTP 532 100kg.

S: REST

S: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 72.5kg. 31 Pullups.
---

SUMMARY: I will just keep at this for now. I started Deadlifts and BP at 60% of my last max. The jumping jacks are not tough but my calves don't enjoy them! I have occasionally thrown in side to side shuffles as well.
 
—w16, Apr20-26, q?/?—

M: E: 20k steps daily total. Statics: BP PTTP 532 75kg. DL PTTP 532 105kg.



T: E: 20k steps total. Statics: BP PTTP 532 77.5kg. 31 Pullups.



W: E: 20k steps total.



T: E: 20k steps total. Statics: BP PTTP 80kg. DL PTTP 532 110kg.



F: E: 20k steps. Statics: BP PTTP 72.5kg. 32 pullups.



S: REST



S: E: Mat drills 60min. Give feet a rest. Wasn’t easy! Statics: BP PTTP 532 77.5. DL PTTP 115kg.
 
—W17 2020/APR27-MAY3/Q??---

M: E: Skipping 30x 45sON/15sOFF. Statics: BP PTTP 532 82.5. 32 Pullups.

T: E: Statics: BP PTTP 532 532 75kg. DL PTTP 532 120kg.

W: rest

T: E: Jumping Jacks 40 x 40sON, 20sOFF. Statics: BP PTTP 532 80kg.

F: Statics: BP PTTP 532 85kg. DL PTTP 532 125kg (New 5RM)

S: Statics: BP PTTP 532 72.5kg. DL PTTP 532 107.5kg.

S: E: 25k steps.
--------
SUMMARY: I made a new 5RM on my deadlift! It's not really a good number relative to my 1RM (150kg) as I rarely do 5s on deadlifts. Nonetheless a new record is some sort of progress. Bench is also going well, my all time 5RM is 87.5kg, I feel confident I will hit that at least. Aerobic training-wise, a bit of a snag. My heels are hurting for some reason, I suspect barefoot running on the tiles at home... oh well, I am trying jumping jacks on mats, and trying to fix my old indoor exercise bike.
 
—w19/2020, may4-10, q??—

M: E: 20k steps. Statics: BP 3x5 77.5kg.

T: E: 10k steps. Statics: DL 2x5 115kg.

W: E: 16k steps. Statics: BP 2x5 82.5kg.

T: E: Indoor Bike 600cal. Statics: DL 532 122.5kg.

F: E: Indoor Bike 400cal

S: E: Indoor Bike 900cal. Statics: BP 532 87.5. I did 4@87.5 and failed the 5th for
the first set. Close but no cigar. Oh well.

S: Statics: DL 1x5 130kg. New 5RM. This was RPE 8+. E: indoor bike 350cal.

SUMMARY:
New 5RM for Deadlift at 130kg. It felt like I had plenty more but with deadlifts I can never tell! 5@87.5kg for bench press would have been a new 5RM as well but I failed on the last rep, just about. I will work up to it again. Note - I have stopped doing singles/doubles and triples even for now - I want to get strong and maintain the strength and I just find that the 1-2-3 rep range gains are lost quite quickly when I stop to work on other physical aspects.
Indoor bike is up and running again - great for this semi-quarantine period! My seat bones are not happy about this but I am sure they will get used to it.
 
—w20/2020, may11-16, q??—

M: E: Indoor bike 500 cal. Statics: BP 5x5 67.5kg.

T: E1: Indoor bike: 300 cal. E2: 10k steps total. Statics: DL 3x5 112.5kg

W: REST. 10k steps total.

T: E: Indoor bike 650 cal. Statics: BP 4x5 72.5kg. DL 2x5 120kg.

F: REST

S: E1: Indoor bike 250 cal. E2: 20k steps total. Statics: BP 3x5 77.5kg. DL 532 127.5kg (felt heavy today).

S: REST. 10k steps total.

SUMMARY: I think I have some achilles tendonitis - it hurts even to walk. Unbelievable but it appears I got this by walking/running too many steps in a retarded manner at home. It will be Indoor bike only for awhile until this resolves itself. Weights-wise it was just punching the clock. Deadlifts felt heavy (the 5x127.5kg) but next week I will try for new 5RMs on both BP and DL (5@87.5kg and 5@135kg respectively).
 
w21/2020
may18-24
q??

M: Str: BP 2x5 82.5kg. Mob: 1h Pilates.

T: Str: DL 1x5 135kg (new 5RM. Last rep was 9.5RPE). BP 532 87.5 (eq 5RM). HIC: 30 min calisthenics Youtube.

W: HIC: 30min calisthenics Youtube (TOUGH AF) SE: 30min Calisthenics Youtube (really a cooldown)

T: SE: 30min calisthenics Youtube (nice tonic training). E: 3.2k relaxed jog.

F: SE: am. 30min calisthenics. (Chill) SE: pm. 30mins calisthenics (Intense)

S: SE: 60min Calisthenics AM(Chill). Another 30min in evening. Body needs a rest day tomorrow.

S: REST.

SUMMARY: After making a new 5RM on deadlifts and an equal all time 5RM on bench press, it's time to take a few weeks off the iron and just do lots of bodyweight/mobility stuff. On BJJ out here, I don't think things are going to go back to normal anytime soon so I need to press on in the other attribute domains for the foreseeable future.
 
W22/2020
May 25-31
Q ??

Recording the daily workouts in some more detail to drive progression. SE is a different kettle of fish, I find myself getting quite sore.

MON:
120 Lunges (16kg)
100 Diving Pushups
60 LR Side Planks
X Band pulls (high volume, rehab work)
800 cal Indoor bike

TUE:
100 Squats (16kg)
100 Pushups
100 Crunches
100 Supermans
50 LR 1h KBS (16kg)
X Band pulls (high volume, rehab work)
1000 Jumping Jacks
Remarks: Am feeling really quite sore today! I think I need a half-volume day tomorrow.

WED:
30 Squat Jumps.
30 Push offs.
50 Frog Situps.
50 Reverse Bridges.
30 LR SLDL (bwt).
X Band pulls (high volume, rehab work)
1000 Jumping Jacks.
Remarks: DOMSland. Reduced volume.

THU:
100 Skater Hops.
50 LR 1h KBP (20kg).
X Band pulls (high volume rehab)
100 Plank Shoulder Taps.
100 KB Swings (20kg 2h).
10k steps.

FRI:
1h pushup LR 10
Pistol LR 10
Plank Leg Raises 100
X Band Pulls (high vol rehab)
2hSW 20kg 100
Farmer Walks with 8KBs=180kg 60m

SAT:
Farmer Walks 8KBs=180kg 300m
Remarks: Grips all shot to bits! This seems easy on paper though, so maybe it is a weakness on my part.

SUN:
25k steps.

SUMMARY: Good week of training, I can see the body comp change quite quickly!
 
—-w23/june 1-6/q??—
MON:
100 Lunges (20kg KB).
100 Diving Pushups.
60 LR Side Planks.
60 LR SLDL (bwt).
X Band pulls (hi Vol rehab)
FarmCarry total 400m each (12, 12+12, 16, 24kg)
Remarks: My grips havent fully recovered from last Sat it seems.

TUE:
100 Squats (20kg KB) *
100 pushups *
100 Crunches *
50 LR KB Swings (20kg 1h) *
X Band Pulls (hi vol rehab)
FarmCarry total 400m each (12+16, 16+20kg) ~30min

WED:
60 Squat Jumps.
50 Push offs. <X>
100 Supermans.
60 LR SLDL (bwt).
X Band Pulls <X>
2x2.4k run, 5min rest. 15:34 (152ahr), 13:37 (155ahr)
Remarks: Skipped push offs + X band pulls as L Shoulder sore. Also first runs in a while, and the results are a lil’ worse than expected. Nonetheless we should see some improvements with some training.

THU:
100 Skater Hops.
30 LR 1h KBP (24kg) <X>
30 LR 1h KRow (24kg)
100 Plank Shoulder Taps.
100 KB Swings (24kg 2h)
Indoor Bike 400cal
Remarks: Didn’t do presses as L shoulder inj.

FRI:
1h pushup LR 10 <R only>
Pistol LR 10
Plank Leg Raises 100
X Band Pulls <X>
60 LR SLDL (bwt)
Farmer Walks 200m each
(12, 16, 20, 24, 28kg)
Remarks: Only some right 1h pushups for upper body work. L Shoulder inj.

SAT:
Inc BP 5x10 17.5kg (Rehab)
Shoulder Rehab work.
2x2.4k runs, 5min rest. 13:29 (132ahr, seems low); 15:59 (146ahr).
Remarks: Running is pretty lousy at the moment, but I know it will get better.

SUN:
REST

SUMMARY: No idea how I injured my left shoulder (fell off bed? got kicked by the missus in bed for snoring? who knows?) but I know the way back so just need to adjust the plan.
 
Last edited:
—-w24/june 7-13/q??—
MON:
100 Lunges (24kg KB).
60 LR Side Planks.
100 2hSW (24kg KB).
50 LR KRow (24kg KB).
Inc BP 5x10 20kg.
2x2.4k run, 5m rest. 14:03 (139ahr); 14:33 (158ahr).
Remark: Running is still no good. Be patient.

TUE:
100 Squats (24kg KB)
100 Crunches
100 Lv raises (2x1.25kg)
75 LR SLDL (bwt)
SFG I practice (12+12kg)

WED:
60 Squat Jumps.
Inc BP 4x10 25kg
80 2hSW (28kg)
40 LR KRow (28kg)
5k MAF run. 38:43. No good! I felt ok but the hr kept edging up.

THU: REST

FRI:
Inc BP 4x10 30kg
50 Tuck Jumps
90 Lv Raises (2x2.5kg)
100 Plank Shoulder Taps.
60 LR SLDL (bwt)
Deep Six KB (5@12kg)
Remarks: Deep Six was harder than I expected, tbh. Even with a tiny 12kg.

SAT:
Pullups (practice)
2 LR Pistols
2 LR 1h Pushup
5k MAF run: 34:23.
Remarks: 2 each of Pullups, Chinups, Ring Pullups, Alt grip pullups each side to test L Shoulder. Run felt much better today, objective results have some way to go though.

SUN: REST

SUMMARY:
Good week of training. L shoulder issues 90% resolved. Aerobic fitness is returning slowly but surely.
 
—-w25 2020 /june 15-21/q??—

MON:
60 LR Bulgarian Sq (bwt)
60 LR Side Planks.
100 2hSW (28kg KB).
50 LR KRow (28kg KB).
Inc BP 3x10 35kg.
5k MAF Run. 33:42.
Remarks: Run still no good but improving.

TUE:
50 Squats (32kg KB)
100 Crunches
100 Lv raises (2x2.5kg)
60 LR SLDL (bwt)
Deep Six KB (3@12, 2@16)
Remarks: L Snatch at 16kg is a bit “clangy”. Work to tame arc more.

WED:
50 Squat Jumps.
Inc BP 3x10 40kg
50 2hSW (32kg)
25 LR KRow (32kg)
5k MAF run: 34:46. Hot & Humid.

THU: REST

FRI:
6k MAF Run 40:47, 5k 33:40.
4x10 Inc BP 40kg
3x10 FSQ 40kg
3x10 SQ 40kg
5x20 Lv Raises (2x2.5kg)

SAT:
8x3 Pullups Variations
3 LR Pistols
3 LR 1h Push-ups
1x1LR TGU 12, 16, 2x20, 24kg
5x10LR KB Snatch 12kg
Remarks: Pullups/variations went well! Felt strong, no pain. Easily could up reps but take it easy. I'm a baby at KB Snatches and my hands were in pain after an easy session, but I'm sure I will see progress here.

SUN: REST

SUMMARY: Solid week of training. I signed up for a SFG I certification in end Sep (if it happens) and so it’s time to work on some KB techniques. I am pretty confident I can do everything except the Snatch test for now. My left side snatch is weak due to my shoulder issue - so 2 prong approach, which is to continue to work on shoulder function, and make my right side incredible.
 
—w26/2020 , jun22-28, SFG 1/15-

MON: BJJ + FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg
STR: Pullups 1x5/4/3/2/1 ladders bwt
SKL: 2KB Clean 4x1 28+32kg
ACC: Bulgarian Sq Bwt 1x50L 50R
ACC: Lv Raises 2x40 2x2kg
*.*: BJJ private sparring (hoped for light, turned out to be crazy session)

TUE: E + FB
E: 6k MAF run 42:58, 5k split 35:48 - hungover...
PWR: 10x10 2hSW 32kg
PWR: 5x10 Jump Sq
PWR: 1x1 LR KB PP 32kg
ACC: 5x5 LR KB Row 32kg
ACC: 1min Pushup: 40

WED: REST

THU: E + SNATCH
E: 6k MAF- 44:00, 5k split 36:21 - SUPER hungover
SKL: 50L 50R Snatch 16kg GTG
Remarks: Had a bottle of wine last night (bad). Went for an easy 6k anyway (slower than MAF).

FRI: FB
STR: FSQ 5x3 71.3kg
PWR: 1h KBPP 5x1 LR 32kg
MVT: 1h Pushup 1 x 3L 3R
MVT: Pistol 1x3L 3R
MVT: Pullup 5xCU, Commando LR
PWR: Sprint 12x10m

SAT: E + OTHERS
E: 7k MAF Run 48:32, 5k 34:32.
SKL: 1x1LR TGU 4@28kg
SKL: GTG 30L 30R Snatches 16kg

SUN: REST

SUMMARY: Happy with the training, but I drank way too much this week - a few private gatherings to celebrate missus+me birthday, anniversary etc etc. Next week should see resumption of normal service. I have 15 weeks to train for the SFG I weekend as well, main concern being the 100 snatches in 5 mins with 24kg... but have a long time to bang at that particular door.
 
—w27/2020, jun29-jul5, SFG 2/14-

MON: FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg. L side RPE8+. =
MVT: Pullup Variation 5/5/5/5, some hanging. RPE 6+. Mostly painless. +
SKILL: 2KB Clean 4x5 24+20kg. RPE 7, techniq subpar. =
ACC: 1 min Bulgarian Sq Bwt 37L/37R. =
ACC: Lv Raises 2x40 2x2.5kg, still hard. =

TUE: E + FB
E: 2.4k TT. 11:34. Baseline 1.5miler.
PWR: 5x10/10 1hSW 24kg +
PWR: 5x10 Jump Sq =
ACC: 5x7/7 10 KB Row 28kg, +
ACC: 1min Pushup (44, 9 RPE)

WED: REST

THU: E + FB
E: 3x7m, 4x5m Jump Rope. -
SKL: 30L 30R Snatch 20kg GTG +
Remarks: The snatches felt bad today. Hands got shredded... esp on my stronger side wth.

FRI: FB
STR: 3x5 FS 71.3kg +wt
PWR: 2x1/2 ladder 1h KBPP 32kg +vol
MVT: 1x4L4R 1h Pushup =
MVT: 1x4L4R Pistol +
MVT: Pullup variation 6/5/5/5 +
PWR: 12x10m sprint =
ACC: 1min Situp (44)

SAT:
E: 10k MAF 1:11:25, 5k split 35:38.
SKL: TGU 5x28kg =
SKL: 40L 40R 20kg Snatch +
Remarks: Snatches felt great today surprisingly. Pulling “down” at the descent was the cue for me. Felt far far better than Thurs snatches.

SUN: REST

SUMMARY: good week of training. 2.4k baseline wasn’t too bad. Snatches coming along.
 
W28/2020
JUL 6-12
SFG Wk 3/15

MON: FB
STR: 1h KBP 2 x 1/2/3/4/5 ladders 24kg. L side rpe 7+. +
PWR: 2hSW 5x10 36kg. Easy
SKILL: 2KB Clean 4x5 20+24kg. Getting better.
ACC: Bulgarian Sqt 1 x 40/40. =
ACC: 5 x 7/7 KB Row 28kg. +
MOB: Shoulder rehab work.

TUE: E + FB
E: 6k MAF Run. 42:18. 5k split 35:03
MVT: Pullup variations 6/6/6/6. Will drop chinups for a while as it irritates my shoulders.
MVT: 1h Pushup 1x4/4. +
MVT: Pistols 1x5/5. +
PWR: Jump Sq 5 x10 =
ACC: 1min Pushup (48, rpe 9)

WED: BJJ + Snatch
SKILL: 10 x 5/5 KB Snatch 20kg. Easy today! I am getting better at this.
BJJ: 8 x 5 min rolls with a small group. We have sworn BJJ fidelity for this period, ie no mixing with others.

THU: REST

FRI: FB
STR: FSQ 3x5 76.3kg. Easy, add weight.
SKILL: TGU 5 x1/1 28kg. Still pretty tiring.
MVT: Pullup variations 6/4/6/4. Ok definitely drop chinups for now.
PWR: 12 x 10m sprints. =
ACC: 1 min situps (44, rpe 9)

SAT: E + FB
E: 10k MAF. 1:07:00. 5k split 32:16. Best performance so far.
PWR: 1h KB PP 2 x 1/2/3 ladder 32kg. =, L rpe 8+ on 3 reps
SKILL: KB Snatch 25/25 24kg. Felt pretty good.

SUN: REST

SUMMARY: Great week of training. E seems to have improved, appears to be a simple tweak of "sleeping better". KB Snatches feel much better as well, getting the hang of it - from an exercise that I feared and hated, I think the KB snatch is now one of my favourite exercises as I feel much more powerful doing this compared to swings.
 
w29/2020
JUL 13-19
SFG 4/15: DELOAD, lower volume.

MON: FB
1h KBP 1x1/2/3/4/5 24kg. Easy.
2KB Clean 2x5 20+24kg. Easy.
1h SW 1x 10/10 28kg. Easier
Walking Lunge bwt 4x20. Still a pain in the butt
1h KB Row 1x 8/8 28kg Easy.
Shoulder Rehab Work *

TUE: FB + E
Pullups 1 x 8. Easy. Had 10-11 in me at least.
Jump Squats BWT 3x10 *
Pushups 1min max (52, rpe9+)
1h Pushup 1 x 5/5. Easy today.
Pistols 1 x 6/6. Easy today.
2.4k timetrial 10:44. Year best so far. This was a 9.9 on effort scale, felt crap after.

WED: FB + BJJ
BJJ 3 rolls gi, 3 rolls nogi. Was quite bashed by the end.
Snatch 12 x 5 EMOM 24kg. Felt very good today.

THU: REST

FRI: FB
FS 1x3 81.3kg. Easy
TGU 1x1/1 28kg. No prob.
Pullup Variations 2 x 5. Good.
Situps 1min max (44). Still no improvements.

SAT: FB + E.
Snatch 35/35 24kg EMOM. On the v last set on the left tore a callus. F)$k.
1h KB PP 1x5L/6R 32kg. L = rpe9, R = rpe8.
8k MAF run. 54:11. 5k 32:58. So-so run today.

SUN: REST

SUMMARY:
Was a deload week so I cut the volume for most exercises except for snatches and running.

Positives: KB Snatch skill definitely better. The 24kg is THE bell. 2.4km time trial also a half decent 10:44. Frankly if that’s the best time this year it is acceptable. That said... I have 10:30 in my sights, and a minimum of 2 more speed sessions to try to hit it.

Negatives: KB Snatch. Well turns out that it shreds hands. I swear I tore the callus on my left hand on the very last rep of the workout (which was also the last workout of the week). ()$&@@#%*. Looks like I will have an unplanned break off snatches next week.
 
w30/2020
Jul20-26
SFG 5/15

MON: BWT
1h KBP 2x5/5 28kg. Tough on L, =
BB FS 2x5 81.3kg. Good, =
TGU 2x1/1 28kg. Good, =
DL 1x5@106.3kg. Felt very “leaky”, need practice. Despite straps the callus tear still hurts.
ACC: 1h Pushup 2x6/6. Good, =
ACC: Pistol 2x7/7 VGood, +
ACC: Walking Lunge 4x20 bwt. Easy today.
PWR: 8x10m sprints. *

TUE: E
1h KBP 2x5/5 28kg. Tough on L, =.
BB FS 1x5 81.3kg, 1x3 86.3kg. Felt good. Maintain.
TGU 2x1/1 28kg. Ok. First rep on L was rough, but got better.
DL 1x5 106.3kg. Better today. Left hand still hurts even with straps though. Not snatch ready.
6k MAF Run. 39:21. 5k 32:28.

WED: BJJ
1h KBP 2x8/8 24kg. R rpe 6+, L rpe 7+. Great.
BB FS 1x5 81.3kg, 1x3 86.3kg. Good.
TGU 1x1/1 28kg. Got up but not the best reps.
HTGU 1x1/1 28kg. Fixing some instability so did this slowly.
KB RDL 2x10/10 24+32kg. Never done this before, works grip without pain. Good.
BJJ: 6x5min rolls, 2 gi, 4 nogi. Super fun.

THU: REST

FRI: LIGHT
1h KBPP 2x3/3 32kg. Easy
1h KBP 5/5 28kg, 1R 0L 32kg. The 28kgs felt ok.
BB FS 1x5 86.3kg, 1x1 91.3kg. Felt pretty ok, remember to keep tight at the bottom.
HTGU 1x1/1 28kg. Ok
TGU 1x1/1 28kg. Good! The HTGU serves as warmup.
KB SL RDL 2x5/5 32kg. Good.

SAT: E
BB FS 1x5 86.3kg. Felt rpe 8 today.
10k MAF Run 1:03:39. Best MAF 10k this year. Weather was cool and it helped.
Remarks: Right wrist sprained and it hurts pretty bad. I woke up this way so either I fell off the bed last night OR my wife wristlocked me for snoring?

SUN: REST

SUMMARY:
Worked around the callus tear in my left hand for the week, so dropped snatches and it seems in ok shape to snatch again next week. Unfortunately my right wrist is sprained SOMEHOW and that means I have to work around not being able to use the right side - I imagine exercises like TGUs on both sides, right sided presses/snatch and barbell front squats are off the menu for next week.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom