Training week Juli 30 to August 5

Since my training log project is going nowhere, I might as well log my training here, if just for a few weeks.

After a 11 day training break due to Covid I have to ramp back up slowly into my ongoing volume cycles of clean & press and one-handed club swinging. I am also trying to start a cycle of Goblet squats in order to add ... more squats to my training. I think I need them.

DayExerciseWeights and repstiming / notes
SatKB Clean & Press16kg x 8 x 3/3/2/2/1/1*start every 2:30min (~60s rest)
Goblet Squat16kg x 10 x 4EMOM
SunSwim400mA day at the pool. Not a workout, but active and fun.
MonRun6.7kmhilly with an offroad section
TueSingle Arm Inside Circle6kg x 10 x 5/5
Single Arm Outside Circle6kg x 10 x 5/5
Single Arm Shield Cast6kg x 10 x 5/5
ThuKB Clean & Press16kg x 9 x 3/3/2/2/1/1start every 2:30min (~60s rest)
"FlowFX Heel Drop Complex"**20kg x 5 x 3/3start every 90s (~30s rest)

*: 3 rung reverse ladder goes 3 left, 3 right, 2 left, 2 right, 1 left, 1 right
**: x reps of slow (!) heel drops with a bent knee, then x reps with a straight knee. Repeat on the other side. KB is held on the side that's doing the drops. Full range of motion, but don't hold the bottom stretch (my damaged achilles tendon doesn't like that).


Training mats, a kettlebell, and the view outside.

Saturday's warmup with a 16kg kettlebell: Around the world (2 x 20/20), Halo (2 x 5/5), Around the world front to back (10 x 1/1), Halo Goblet Squat (10 reps).

Categories: #training Tags: