Friday, January 15, 2021
January 15, 2021:SW
SW:
00:00 32 kg x 2h x 10
01:00 32 kg x 2h x 10
03:00 24 kg x left x 10
04:00 24 kg x left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 32 kg x 2h x 10
10:00 32 kg x 2h x 10
short walk
Thursday, January 14, 2021
January 14, 2020: SW, SQ, BP (light)
SW: 44 kg x 2h x 15
SQ:
135 lb x 2
155 x 2
175 x 5, 5, 5 (PR), 4 - Up 5 reps @ 175 from last week, so stop here. Form is definitely improving with practice.
NB: last week was 175 x 5, 5, 4 (and 135x3 and 155x 3)
BP (light):
145 x 5, 5, 5, 5 - again, was supposed to do 4 reps x 5 sets and did it backwards
Wednesday, January 13, 2021
January 13, 2020: SW
walk - did bw windmills in the park on the way
SW: 24 kg x H2H x 30 - haven't done H2H in a while, was fun, got better as they went, I think.
Tuesday, January 12, 2021
January 12, 2020: GU, Variety
RT hang x :15
Ring hang x :45
GU:
8 kg, rf, 4 to elbow, 5th rep to complete
12 kg, rf, 4 floor presses, 5th to elbow, 3 more to elbow, 5th rep to complete
break
SW: 32 kg x 2h x 22 reps - all I felt I could get and still be near-maximally explosive.
Monday, January 11, 2021
January 11, 2021: SW, BP
The now-usual swings:
00:00 32 kg x 2h x 10
01:00 32 kg x 2h x 10
03:00 24 kg x left x 10
04:00 24 kg x left x 10
06:00 24 kg x right x 10
07:00 24 kg x right x 10
09:00 32 kg x 2h x 10
10:00 32 kg x 2h x 10
PU: RT bw x 5, pause at top, pause at bottom
DL: 135 lb x 1, super-slow picking up and lowering
BP:
135 x 3
155 x 1
165 x 5, 5, 5 (PR!), 4, 3 = 22
NB: Last week was 5, 5, 4, 3, 3 = 20
Sunday, January 10, 2021
January 10, 2020: DL (thick bar straddle, hack, conventional)
walk
SQ: 135 x 3, deep, paused
BP: 135 x 3, slow, controlled, paused
DL:
Straddle DL on 2" bar:
135 x 3 lf, x 3 rf ("f" is "hand in front") here, no rest between sides
185 x 3 lf, x 3 rf
235 x 3 lf
235 x 3 rf
Hack DL on standard bar, all double overhand grip
185 x 3 - stupid easy
225 x 3 - a little harder but still not difficult
275 x 3 - grip going on last rep but hung on
DL:
115 kg (253 lb) x 3 r/u - 72% of 160
115 kg x 3 l/u
125 kg x 3 r/u - 78%
125 kg x 3 l/u - today's workout felt great, feels like I'm making some of the form changes I'd been trying to make. Much thanks to Pavel and Fabio for their good feedback and advice.
January 9, 2021: Variety
Variety Day
Play with front levers starting from the bottom. Lock abs and glutes, push down on the rings. Did a few singles and doubles to as high as I could reasonably go, videod some - not bad. Maybe 2 singles and 2 doubles, so 6 "reps".
KB SN: 18 kg, 3R @ 10/min (about 20 sec elapsed), rest until next min, 3L at same. Looking for good overhead position, looking to see how snatching a kettlebell feels, all pretty good today
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