LSD – Walk/Jog, 69:23 total @ 139 Avg. HR (A)
Lap 1- 21:19
Lap 2- 23:55
Lap 3- 24:07
Odd thing happened- when I kept my HR around 140 or higher,
I felt pretty much in the zone, and the work felt effortless, however, once my
HR dropped below 135 or so, I felt I had lost that feeling and my concentration
was wondering and I was being distracted by everything. Once again, I was long
breathing, or nasal breathing as is usually referred to.
ROP (M)
TGU 32kg x 1/1
Front Squat 20kg’s x 4, 3, 2, 2, 1
A CP 24kg x (1,2) x 3
B Kettlebell Snatch 16kg x 150/14:35mins
(25/25) x 1 every 6mins
Technique improved- using hips more to get that burst of acceleration
from the bottom.
C Pullups x 4 x 4
5mins rest between sets
I had to change things up. I felt I stopped making progress,
so I’m going to work with 2/3 of my current max but increase the number of
sets. Once that is achieved, I will then increase the number of reps per set.
This solves that age-old bane of trainers, how to improve
once you’ve stalled. The answer is to keep things the same but do it
differently. In this case, lower intensity but increase volume.
ROP (V)
Morning Weighted Recharge
Perform as a circuit, meaning one exercise after the other,
with little or no rest.
All lifts are performed with a single 16kg kettlebell
Deadlift x 5 > Swings x 5 > Goblet Squat x 5 >
One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press >
Turkish Get-up > Bent Press x 3 each side
Floor Pullovers 16kg x 5
Dragon Flags x 3 (partials)
Floor crawls on back using shoulder blades for shoulder
mobility
Downward Dog into Cobra
V-Sit and 16kg press x 3/3
Farmers Walk on toes 16kg x 2mins
OP (L)
Half Get-Up 32kg x 3/3
Front Squat 20kg’s x 4, 3, 2, 2, 1
A CP 24kg x (1) x 3
B Kettlebell Snatch 24kg x 80/9:05mins
(10/10) x 1 x 4
On average, set times went from 1:15 down to 1:05.
I might need to change this up. Feel like I’m starting to
push harder for fewer returns.
C Fighter Pullups x 6, 6, 5, 4, 3
5mins rest between sets
ROP (H)
TGU 20kg x 1/1
Front Squat 20kg’s x 4, 3, 2, 1
CP 20kg x 1, 1, 1
Loaded Clean 24kg x 2/2
A CP 24kg x 5/5 (PR – easy)
B Pullups x 6
LSD – Walk/Jog, 93:20 total @ 137 Avg. HR (L)
Lap 1- 21:16
Lap 2- 23:04
Lap 3- 24:21
Lap 4- 24:38
Today started late so ended up outside under a midday sun-
not very pleasant. Legs felt pretty heavy so didn’t push hard at all.
I became more attuned to my heart rates and breathing. I began
slowing down when I perceived having to work too hard, which comes at a very
subtle point, without looking at the HR monitor, so around 145bpm, just before
I pushed my heart rate over 150- I was pleased about that.
Afterwards, I was teaching barbell front squats and
deadlifts, so I can feel my lower back a little later on.
Barbell Deadlift 60kg x 5, 80kg x 3, 100kg x 3, 120kg x 1
ROP (M)
Half Get-Up 24kg x 5/5
Front Squat 20kg’s x 3, 3, 2, 1
A CP 20kg x (1,2,3,4) x 5
B Kettlebell Snatch 16kg x 120/9:55mins
(20/20) x 1 every 4mins
C Fighter Pullups x 6, 5, 5, 4, 3
3-5mins rest between sets
ROP (V)
Morning Weighted Recharge
Perform as a circuit, meaning one exercise after the other,
with little or no rest.
All lifts are performed with a single 16kg kettlebell
Deadlift x 5 > Swings x 5 > Goblet Squat x 5 >
One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press >
Turkish Get-up > Bent Press x 3 each side
Dragon Flags x 4 (partials)
Floor crawls on back using shoulder blades for shoulder
mobility
Downward Dog into Cobra
V-Sit and 16kg press
Glute stretches
Neck Bridges/Rolls
ROP (L)
Half Get-Up 24kg x 3/3
Front Squat 20kg’s x 3, 2, 2, 1
A Military Press 20kg x (1,2,3) x 6
B Kettlebell Snatch 24kg x 80/7:00mins
(10/10) x 1 every 2mins
C Fighter Pullups x 6, 5, 4, 4, 3
5mins rest between sets
ROP (H)
Half Get-Up 32kg x 3/3
Front Squat 20kg’s x 3, 2, 1, 1
A CP 20kg x (1,2,3,4,5) x 5
B Kettlebell Swing 32kg x 120/5:13mins
10/10 x 2 every 2mins
C Fighter Pullups x 6, 5, 4, 3, 3
5mins rest between sets
ROP (M)
A CP 20kg x (1,2,3,4) x 5
B Kettlebell Snatch 16kg x 200/14:25mins
(20/20) x 2, (10/10) x 1 in 4:40
Rest until 10mins
(20/20) x 2, (10/10) in 4:25
C Fighter Pullups x 6,5,4,3,2
5-10mins rest between sets
ROP (V)
Morning Weighted Recharge
Perform as a circuit, meaning one exercise after the other,
with little or no rest.
All lifts are performed with a single 16kg kettlebell
Deadlift x 5 > Swings x 5 > Goblet Squat x 5 >
One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press >
Turkish Get-up > Bent Press x 3 each side
Dragon Flags x 3 (partials- I’m not even gonna kid myself-
not that strong yet)
Floor crawls on back using shoulder blades for shoulder
mobility
Pumps
V-Sit and 16kg press
ROP (L)
TGU partial (Floor to Bridge) 24kg x 2/2
Goblet Squat 24kg x 2 x 5
A CP 20kg x (1,2,3) x 7
B Kettlebell Snatch 24kg x 80/8:38mins
(10/10) x 2, x 1, x 1
C Fighter Pullups x 5,5,4,3,2
5-10mins rest between sets
ROP (H)
Half Get-Up 32kg x 3/3
Goblet Squat 32kg x 2 x 5
Halos 20kg x 5/5
A CP 20kg x (1,2,3,4,5) x 3
(1,2,3,4) x 2
B Kettlebell Swing 32kg x 140/9:15mins
(10/10) x 3, x 2, x 2
C Fighter Pullups x 5,4,4,3,2
5-10mins rest between sets
LSD – Walk/Jog, 1:55:39 total @ 139 Avg. HR (L)
Lap 1- 20:50
Lap 2- 23:13
Lap 3- 23:50
Lap 4- 23:46
Lap 5- 23:59
It was cool and raining during the session, and laps 3 and 4
were comfortable so I pushed for another. Felt pretty good afterwards. I wasn’t
out of breath or anything but my heart rate was a little higher towards the
end.
Walked the last 3 laps.
ROP (M)
A CP 20kg x (1,2,3) x 5
B Kettlebell Snatch 16kg x 170/9:45mins
20/20 x 2 in 3:40
Rest until 6min
(25/25, 20/20) x 1 in 3:45
Solid lockout on all reps. Breathing starting to be affected
towards higher reps, but otherwise technique remained solid, that is, no pain
experienced anywhere. On the right track.
C Fighter Pullups x 5,4,3,3,2
5-8mins rest between sets
ROP (V)
Morning Weighted Recharge
Perform as a circuit, meaning one exercise after the other,
with little or no rest.
All lifts are performed with a single 16kg kettlebell
Deadlift x 5 > Swings x 5 > Goblet Squat x 5 >
One-leg Deadlift x 3/3 > Suitcase Deadlift x 3/3
Rest briefly
RKC Arm Bar > Floor Press > Half-kneeling Press >
Turkish Get-up > Bent Press x 3 each side
Partial Pistols x 1 x 6/6
Dragon Flags x 3 partials (I’m not even gonna kid myself- not
that strong yet)
Floor crawls on back using shoulder blades for shoulder
mobility.
ROP (L)
Half Get-Up 24kg x 5/5
Front Squat 20kg x 1 x 5/5
A CP 20kg x (1,2) x 8
B Kettlebell Snatch 24kg x 80/9:33mins
10/10 x 1 x 4
I have my time down to roughly just over 1min per 20 reps. I’m
looking to make the 24kg feel as easy as the 16kg, so eventually 22-23 reps per
min.
C Fighter Pullups x 5,4,3,2,2
5mins rest between sets
ROP (H)
Half Get-Up 32kg x 3/3
Goblet Squat 32kg x 3 x 3
A CP 20kg x (1,2,3,4) x 5
B Kettlebell Swing 32kg x 160/10:00mins
10/10 x 3, x 1, x 2, x 1, x 1
C Fighter Pullups x 5,4,3,2,1
5mins rest between sets
