London Kettlebells UK Kettlebells And Kettlebell Personal Training

Tuesday

Cycle to & from work (13miles) plenty of hills.

Wednesday

Cycle to & from work (13miles). Will start to time this soon.

2 Rounds (for time)
10, 9 double 32kg mil presses
9, 8 pullups
8, 7 supermans
7, 6 Back-Of-Hand pushups
6, 5 Situps with 1 32kg bell at chest
5, 4 knees to elbows

warm up of 25k swings - 20
empty bar ohs - 10
empty bar snatch - 10
57.5k power clean - 8/6/4
47.5k mil press - 8/6/4
57.5k front squat - 8/6/4
67.5k floor press - 8/6/4

8.6 mile (13.82km) run

1.5hrs (approx)

Working on endurance/distance rather than time at the moment - taking it very slow until my legs get used to it.

warm up of 25k swings - 20
empty bar ohs - 10
52.5k power clean - 8/6/4
47.5k mil press - 8/6/4
52.5k front squat - 8/6/4
62.5k floor press - 8/6/4

struggling with wrist flexibility on the front squats. Kept weight on mil press same as last session as needed a little knee bend to get the final reps. Will increase when happy with form.

Crossfit 'Angie':

70 STRICT pullups (in sets of 5 with 20sec breaks) + 30 Jumping Pullups
100 pushups (in sets of 15-25)
100 Situps (in sets of 15)
100 B/W squats (in sets of 25)

36:30mins
(36:56 with 45pullups & 55 jumping pu's - 4 months ago)

The pull-ups killed me for the rest of the workout (I can usually do 60 pushups in a row) still, not bad for 16.5stones

warm up of 25k swings - 20
47.5k power clean - 8/6/4
47.5k mil press - 8/6/4
47.5k front squat - 8/6/4
57.5k floor press - 8/6/4

Added 5kg to each exercise, kept rest periods between sets and exercises at strict 60 seconds.

Surprising doms from wednesdays workout - shows how out of practice I am.

Monday

2km row in 8:20, 10 Pullups - Rowing technique is terrible!

Wednesday

2 Rounds of:
15 Burpees
15 10kg Squats
4 Pull-ups onto roof
5 Pushups on back of hands
20 walking lunges
5 16kg snatches each side
20metre bear crawl
12:45mins

80 16kg snatches in 4mins

been really busy and not trained for quite a while. Anyhow, todays training was an easy break in session

warm up of 25k swings - 20
42.5k power clean - 8/6/4
42.5k mil press - 8/6/4
42.5k front squat - 8/6/4
52.5k floor press - 8/6/4

60 seconds between sets

going to add a little weight each workout as long as I get the rep scheme and see where it takes me.

Saturday (easy one)

3 Rounds:
10 Pullups
10 Pushups
10 BW squats

Sunday

2 Rounds (all with 10kg weight vest):
Sprint 50meteres
5 Burpees
Sprint 50meteres
5 Pushups
Sprint 50meteres
5 squats
Sprint 50meteres
5 pullups
Sprint 50meteres
5 situps

9:35mins

Warmup: Stretching, jog 5mins with uphill

Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Pullups 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec
Run 1 min, Pullups 30 sec
Run 1 min, Burpees 30 sec
Run 1 min, Situps 30 sec

Focussed on intensity (avg 9 burpees, 12 situps & 6 pullups)