Best result yet. 4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments
walk to grocery store first, walk in NYC later
From "Enter The Kettlebell" by Pavel Tsatsouline, Page 82: "A passing-by jarhead buddy of his joked, “Are those your legs, or are you riding a chicken?!” Fighting men ride chickens - got a problem with that?" I am not a fighting man but I choose to ride chickens, to be strong and thin. A few months shy of my 57th birthday, I also want to be healthy in every way possible.
Best result yet. 4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments
walk to grocery store first, walk in NYC later
a few bw WM and a few GU to elbow along the way
FSQ:
bar x 3
45 kg x 2 (56.25%)
55 kg x 2 (6.75%)
65 kg x 5, 5, 5, 5, 5 - rest 5 min between sets (81.25%)
break
BP:
bar + some small weights x 1
65 kg x 5, 5, 5 - right shoulder feeling a bit weak and out of its good grove, 3 - better but going to stop here for reasons of time, otherwise might have done one more short, 2-3 rep, set
Yesterday, Sunday, May 11 - no exercise other than a bit of walking and a StC early AM.
Today:
GU - on mattress, 1-2-3-4-5 ladder, rf, only to elbow and no weight.
walk-run - best yet. Peak only 151, recovery better, and this was the first time on only 4:30 rests, kept same 2:30 run as the last few weeks. Excellent result.
CL: tall muscle
20 kg x 3
22.5 kg x 3
22.5 x 2 reps x 5 sets OTM
25 kg x a few
30 kg - played with my first tall cleans - dropping rapidly under the bar. I landed on my rear end the first time but then got it figured out, sort of.
PJK: a few power jerks with an empty bar, looking for right grip width for full elbow extension at catch.
FSQ:
45 kg x 5
55 x 5 - and stopping there. All the cleans were tiring, 55 felt heavy, so we'll call it a day
Got a little further than last time, Avg was 128, max was 156, but it simply felt better.
CL: tall muscle
bar x 3
last time, 25 kg but was too much, so 22.5 this time
22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets. Next time, 4 reps x 4 sets
NB: did above but not in Oly shoes, just forgot.
PJK: power jerk, empty 15 kg bar: 3 reps. Possible
FSQ:
40 kg x 3 - pause at bottom
52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder. Maybe that's bad and maybe it's good - IDK.
EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving. Next time, maybe 4 sets of 4
Same parameters as Monday, walk 5:00 and run 2:30. Progress, staying out of the red zone longer and not getting quite as high in it when I do.