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.
| Day | Exercise | Weights and reps | timing / notes |
|---|---|---|---|
| Sat | KB Clean & Press | 16kg x 8 x 3/3/2/2/1/1* | start every 2:30min (~60s rest) |
| Goblet Squat | 16kg x 10 x 4 | EMOM | |
| Sun | Swim | 400m | A day at the pool. Not a workout, but active and fun. |
| Mon | Run | 6.7km | hilly with an offroad section |
| Tue | Single Arm Inside Circle | 6kg x 10 x 5/5 | |
| Single Arm Outside Circle | 6kg x 10 x 5/5 | ||
| Single Arm Shield Cast | 6kg x 10 x 5/5 | ||
| Wed | Run | 6.6km | hot! |
| Thu | KB Clean & Press | 16kg x 9 x 3/3/2/2/1/1 | start every 2:30min (~60s rest) |
| "FlowFX Heel Drop Complex"** | 20kg x 5 x 3/3 | start every 90s (~30s rest) | |
| Fri | Run | 7.3km |
*: 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).
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).