SwissDanny Posted June 4, 2016 Author Posted June 4, 2016 Wed - MTB one hour technique work Thu - CF emom 5' 6 strict pull-ups emom 5' 10 push-ups emom 5' hang power clean x2 hang clean x1 complex 55kg 9' amrap 9 Burpees 9 DL 6 hang power clean 5 push press 50kg. 5 rounds. Fri - CF 2 rounds 30:15 push-ups, ring rows, HS hold, DU 12' amrap 12 box steps 20kgx2, 12 box jumps, 12 pistol progressions, 12 strict press 20kg. 3+0 rounds 9 station 30:15 core circuit Sat - CF 3x3 DL 130kg across 21,15,9 DL 100kg HeSPU progressions 7:30 3' amrap 15 WB 5 Pull-ups 50 reps Happy just to go and do what's on the menu and put in some volume as an antidote to work irritations. Plus will be away most of next week so can take it easy.
SwissDanny Posted June 5, 2016 Author Posted June 5, 2016 Sun - PreHab Session Long narrow, wide elephant walk, regular, cossack squat sequence using 30kg kb as anchor/prop 5x BTN press x6, BB curl x10. 10->30kg 3x SLDL x 8/8, Jefferson Curl x6. 20kg All movements done slow and mindfully Cobra and passive extensions, then touch the wall behind and come up again under own steam, heels far from wall as possible This is my 500th post on the forum! Although quite a few are activity log stuff of course. 1
SwissDanny Posted June 10, 2016 Author Posted June 10, 2016 Mon - Travel Tue - Beach WoD 5x6 strict pull-ups 5x10 push-ups, 20 air squat 6x50m swim Wed - Greek Wedding Thu - Beach WoD 5 rounds 300m beach run, 5 pull ups, 10 roundabout push-ups, 15 air squats. 17:30 Decent squat stretch session Fri - Travel Bitter sweet week celebrating wedding of good friends, one of whom is fighting stage 4 cancer...
SwissDanny Posted June 11, 2016 Author Posted June 11, 2016 Sat - CF Habitual warm up Tabata HS Holds/HeSPU Prog alternating with TTB/Dips 6' to find heavy 5RM TnG Clean and Jerk. 145lbs 15' amrap with partner. Lunges etc seem to have been doing variations on this theme a lot
SwissDanny Posted June 12, 2016 Author Posted June 12, 2016 Sun - MTB Technique Course 35km 900vm with lots of stops to practice hard stuff Going to sleep well tonight.
SwissDanny Posted June 13, 2016 Author Posted June 13, 2016 Mon - Open Gym 1000m row, 500m ski Yuri bands and goblet squat routine 3x5 complex BTN Press, OHS, BB Curl 30kg. Plus warm up sets 15,20,25kg 3x5 complex RDL, BB Row 50kg, Plus warm up sets 30, 40kg WoD 10' EMOM 10 KBS, 5 Goblet Squat 24kg, was about 1:1 work rest. Another go with the flow workout, seems to have a decent mix of push, pull, squat and hinge, plus in and out in 45 mins. WoD was Dan John inspired; I re-read Before You Go on the plane last week. Boy was I sweating by the end. Im quite tempted to try his 10,000 swings in 20 days program. 500 swings a day, in 5 rounds of 10,15,25,50 rep sets. 2-3mins between rounds and 30-60s between sets.
SwissDanny Posted June 14, 2016 Author Posted June 14, 2016 Tue - Open Gym Light Fran 21/15/9 30kg thurster/jumping Pull Up. 5:20 5:20 row and rest 50kcal Light Grace 30x 40kg clean and press. 2:24 2:24 row and rest 20kcal Light Isabel 21/15/9 80kg DL/HR Push Up 6:00 6:00 row and rest 50kcal Light Isabel 30x 40kg power snatch 4:40 Total 32:10, this is a slight variation on a 4 person team event for an upcoming competition. Needed to use some energy so did it all myself.
SwissDanny Posted June 16, 2016 Author Posted June 16, 2016 Wed - QL and Piriformis stretching. Need to do more. Thu - Open Gym 500/500 row ski plus general hip and shoulder prep 3x5/5 KB Press 20kg 5x5 BS 90kg alt BTN Press 30kg 3x10/10 SLDL 20kg alt 5 BB curl 30kg HS progressions BTN felt great so did singles at 37.5 and 40kg. New PR with good form.
SwissDanny Posted June 19, 2016 Author Posted June 19, 2016 Fri - Rest Day Sat - CF and MTB Habitutal warm up and drills Pistol progressions. Eek I seem to have gotten worse at these Snatch complex. EMOM 5' high hang PS, hang PS, PS. 40kgx2, then EMOM 50kg Partner WoD. 30 ring row, 2x 20 PS 50kg, 30 push ups, 40 box jump, then 30 candle roll to pistol Then an hour or so on the bike, mostly doing some technique stuff, big focus on looking further ahead where I want to go, since the bike does tend to follow, but not easy when the cost of failure increases.
SwissDanny Posted June 20, 2016 Author Posted June 20, 2016 Sun - Rest Day with about an hour of MTB skills practise Mon - CF Habitual warm up incl 2x15s Pull Ups, 2x60s HS Wall Hold away and facing Snatch technique WoD A. 2' for max Frog-stand hold. 15s. WoD B. 6' Partner 5,10,15,20. Snatch 30kg, OverBar Burpee. WoD C. 6' for 5RM BS. 100kg. WoD D. 3' for Row max pull. 1:17 pace. The WoDs were prep for a team competition on Saturday.
SwissDanny Posted June 22, 2016 Author Posted June 22, 2016 Tue - CF Habitual warm up incl 2x15s pullups and 5' handstand and frog-stand practise. WoD A. 3' partner max pullups. 85. WoD B. 8' partner row. 162kcal WoD C. 8' partner 10 thruster 20 ground to overhead 40kg. 3+10 More prep for Sat. Was fun as well matched with partner so we pulled each other on the WoDs. Found a fairly relaxed way of holding the frog stand, so it will boil down to concentration and focus rather than endurance.
SwissDanny Posted June 22, 2016 Author Posted June 22, 2016 Wed - Muay Thai Trial 60+ Min of 1:1 Intro to Thai Boxing. Last time I did any combat sport was 40 odd years ago, one judo class. This new local gym is basically offering PT based around Thai Boxing, rather than being a full on fighting gym. Was great fun, sweat a lot, and was happy with my fitness and flexibility for the kicking. 2
SwissDanny Posted June 25, 2016 Author Posted June 25, 2016 Thu - MTB 20km 1000vm 2.5hours Avg HR 120 Fri - Rest Sat - CF Box Comp Should be a fun day, almost 500 teams of 4 participating across Switzerland in their gyms.
SwissDanny Posted June 27, 2016 Author Posted June 27, 2016 Sun, Mon - Recovery We did OK in the competition. 125th out of 310 teams in our category, not too bad with three relative beginners on the team and average age 43. I was teaching movements prior to our heat and working out who could manage what weights. I managed to (unusually) get back to really tighten up in the first of three events doing DL. A further two long events with quite a lot of back intensive movements really didnt help, so spent yesterday hobbling around. It's a bit better today... not injured but very tight indeed.
SwissDanny Posted July 2, 2016 Author Posted July 2, 2016 Tue, Wed - Easy Bike Rides Back still tight but mobility and some gentle cycling seem to help. Thu - CF Took it easy. Overhead lunges. Knees raises. Ring rows. Felt ok. Fri - Travel, Sat - Easy Was a mistake just taking the over the shoulder bag. Back tightened up again walking around airports with awkward load.
SwissDanny Posted July 4, 2016 Author Posted July 4, 2016 Sun - Walk and MTB AM 90mins brisk walk PM 90mins MTB tour Mon - OG 1600m jog with dynamic warm up stations every 100mx8 then 2x400m 1000m row, 500m ski, tabata HS hold alternating bodyline circuit Some gentle weighted work KBS, Light BS, BB Curls, Strict Press Lets see how the back reacts... it has settled down to right glute.
SwissDanny Posted July 5, 2016 Author Posted July 5, 2016 Tue - Vinyasa Yoga 90mins been a while, realized how tight my hips are still after my "seize up" Continuing to try new things, and refresh some old ones, not that Im much of a yogi. Most local studios do straight up hatha or yin yoga, but I prefer vinyasa, so nice to find a place that offers drop-ins and that. Bike is in the shop as the crankshaft freewheel bust, maybe I can put some power through the pedals, that, or it was just defective...
SwissDanny Posted July 6, 2016 Author Posted July 6, 2016 Wed - OG Row, Ski, Dynamic mobility, Wall HS holds and hovers. 3x3,3 TGU 16, 20, 24kg. Should do these more often 5x5 Strict Pull up, 5x5 BTN Press 35kg 3x5 DL 80kg, 3x5 BB Curl 30kg 3x10 Knee raises, 10 Push ups, 10 Air squats Kneeling hip flexor. So tight needs lots of work. Added a bit of volume and intensity. First DL in 10 days, was OK. 1
SwissDanny Posted July 9, 2016 Author Posted July 9, 2016 Thu - MTB 20km 60min 500vm 115avg HR. Back was tight again. Fri - OG Light session with lots of stretching. Focus hip flexors, tailor pose and glutes Sat - CF Usual warm up, including 2x15s pull-up 3x8 FS alternating Strict Press 20' EMOM, 4 rounds of 5 TTB 5 Pull-ups 5 Push-ups 5 Air Squat 4 FS 4 Lunges 50 skips 5 hang clean and jerk 12 box jumps Warmed up with more hip flexor and tailor pose, the latter seems to help.
SwissDanny Posted July 11, 2016 Author Posted July 11, 2016 Sun - Golf 18 holes carrying, was very hot and humid on a hilly course. Back was fine, hit some great drives, rest was "hit and miss" with little practise. Mon - OG Row 1000m, Ski 500m, hip and shoulder dynamic mobility 5x5,5,5 complex BTN press, Good morning, OHS 3x5,5,10 BB curl 30kg, Backsquat 70kg , Reverse hyper 40kg Still really hot and humid and no air moving in the gym, dripping sweat after this very moderate session. 1
SwissDanny Posted July 13, 2016 Author Posted July 13, 2016 Tue - Rest Planned to work out but felt meh Wed - OG AM Limbering Session PM General warm up Hang Power Snatch 5x3 progression to 70% 45kg BTN Jerk 5x3 progression to 70% 65kg Back Squat 5x3 progression to 70% 100kg 2x3 Snatch grip DL at 80% 55kg 4x4 Press progression to 45kg 2x7 GH back extensions 2x14 Reverse hyper 40kg. Think this is good for the lower back, that is pretty much OK now. WoD 10x EMOM 45s Sled push 40kg, 3/3 KB press 16kg Apart from the mini WoD, the day was a trial of Bob Takano Master WL 8 week program. I'm attending a Klokov seminar in two months and this looks like it might be a fun focus. I liked the way between the exercises I was basically just loading up the bar progressively, kept the momentum.
SwissDanny Posted July 15, 2016 Author Posted July 15, 2016 Thu - CF Habitual warm up. Tried the hollow to arch rolls today, certainly need to still take care on that movement. 6' EMOM. 5 Hang PS alternating 5 OHS. 50% of OHS RM so 35kg. 5' amramp 10 BS 50kg 10 Ring row 3+5rep 2' break then 5' amrap 10 FS 40kg 10 Push up 2+5reps 2' break then 5' amrap 10 OHS 30kg 10 Ring row. 3+0reps Fri - Rest The Thu WoD was good fun and surprisingly taxing, perhaps because with hindsight I have been coming down with a Summer cold for 48 hours. Oh well, slept 3 hours this afternoon, hopefully a good night sleep and all will be well.
SwissDanny Posted July 19, 2016 Author Posted July 19, 2016 Sat, Sun, Mon, Tue - Rest and Stretching Summer cold has proved resilient, but hopefully getting there. As it's on my chest, haven't trained but did stretch and limber a fair bit. Hopefully the almost complete rest will have allowed the glute/back to recover completely too.
SwissDanny Posted July 24, 2016 Author Posted July 24, 2016 Wed, Thu, Fri, Sat, Sun - Recovery Actually got worse, only started feeling better on Sat am. It's viral so not much to do but slog it out, which takes a little longer with each passing year. Well enough to be thoroughly bored by now, almost ten days since I did any training which is the longest for a couple of years now.
SwissDanny Posted July 27, 2016 Author Posted July 27, 2016 Mon - 30 min easy walk. Still felt too hot by the end of it. Tue - Airbike 40mins 400cal. Zone 2 effort between 200-300w. Nice to be able to add back some activity, but will still avoid getting heavily out of breath for a couple of days.
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