Get ups

just now:
5mins with 8kg bell
5mins with 24kg bell

final workout before my 2 week holiday

Thursday
AM
Gym:
Chin ups/Pull ups sets of 3 to total of ~24 reps
Deadlift 150kg x2, 160kg x1 blind
Military press 50kg x3 55kg x2

PM
24kg bell 12mins of swings with planks in between sets of swings

Wednesday
biked the 3 peaks
took 3-4 hours with some nice downhill variation

Today - Gym
warmup, rower, front squat

pullups 4 sets of 5reps

DB bench 37.5kgs fail
35kg x2

deadlift
150kg x2


yesterday
12mins 24kg kettlebell swings with planks

Good day today

AM
getups - 5min - 24kg

PM
10 mickelham hill sprints
followed by walk to the top, it makes a big difference focusing on not bobbing or swaying the hips when walking.

warmup on bike and goblet squats

front squat
90kg x 2
95kg x 2

dumbell bench
32.5kgs x 5, 4, 3 lost a rep from last time - time to rest

deadlift
120 x 3 snatch grip

towel chins
5, 5 then 5 pullups

timed bike sprint from bottom of cherkley court to top
2:36

asthma kicked in, should beat this time in the future no problem. it's nice to have a benchmark though.

Just to keep reminding myself...

(copy pasted from Dan John's forum, posted by the man himself (what a legend by the way))

Goblet squat
Swing
Get Up

Plank

Deadlift
Press

Pullup


Play and have fun.

Connect.

Make a difference.


Today
warmup - GS, halos, swings, pumps
25kg bell 5mins of Get-Ups.. i counted 4 each arm.

happy with this

took dog for a walk/run up a big hill for about half an hour

TODAY
umm a nice warmup:
5min bike then
5mins of 1-arm dumbell clean and press, snatches and pumps

then rode up to 'easy' squats:
85kg x 5
87.5kg x 5 x2
hip was feeling sore... not good. bad squats.

dumbell bench
32.5s x 5 x2
these really grind out and i'm developing some great control - none of this bouncing i used to do. pure tension instead. love that word: tension.

tension deadlifts:
170kg x 2 second one a real grind.. fried my back muscles


YESTERDAY
walk up mickelham with dog

friday
front squat
82.5 x 5 x3

dumbell bench
1 set of 5 @ 32.5kg bit of a grind

row
60kg x 5 x2

saturday
took dog for exercise (note: not walk, but exercise... she needs it!)
little bit of hill running

12mins of swings with 24kg program minimum style

... i really want a 16kg bell from intense fitness

front squat
77.5kg x 5
80kg x 5 x2

DB bench
32.5kg x 3, 5, 4


later that day...

swings with 8kg and 24kg bells
7/7 x3

then immediately biked to mickelham in 11:38 - 20 seconds faster than last :)

thursday 8th
dumbell bench 30kg x 5 x3

max row 500m, 1min rest, 500m
5min bike ride heartrate 150
short run and stretch

saturday 10th
front squat 77.5kg x 5 x3
dumbell bench 32.5kg x 3 x3
stiff leg DL 160kg x1

today
deadlift
9 singles with 160kg - back death

beasted it today

in the morning
10mins getups with 8kg (focusing on hips high technique)

in the evening
24kg KB
12mins, each minute: 20reps swings
missed the 9th interval for extra rest - so punished self with 10 high out-of-hand swings

heart rate hit the 190s for last 3 intervals
(20reps = ~40seconds)

today:
front squats
75kg x 5 x3
standing dumbell press
20kg x 5 x2
22.5kg x 5
deadlift
130kg x 5
150kg x 3
160kg x 3

swim on sunday

last friday:
some back squats...
some front squats 70kg x5
dumbell bench
30kg x 5 x3
deadlift
140kg x 3

it's so hot this week

20mins of getups with 8kg kb

rode to mickelham common in... 11min56sec
new goal to get that sub 10min

monday
mish mash of exercises:
rowing and cleans for warmup
snatch grip deadlift 120kg x3
zercher squat from floor 70kg x 3 90kg x 5
towel chin ups

tuesday
lots of goblet squats and overhead squats
back squat 90kg x 5 110kg x 5 120kg x 1 132.5kg fail
5mins fast running followed by 3mins all out cycling followed by 2mins all out rowing

wednesday
played with 24kg kettlebell - swings and snatches