box jumps: 5x3 push press: 1x3+30, 1x3+32,5, 1x3+35, 1x3+37,5, 1x3+40 back squats: 5x5+62,5 Back extensions: 3x15 KB row: 4x8+16 on each side KB swings 16 kg: one hand swings 4x5 with each hand, two hand high swings: 10+15+15+15' 2km row, time: 8.24
Cold isn´t all gone but I did a little bit of exercise anyway today. First time in a week and it didn´t feel so good.
1 Turkish getup on each side with 16 kg bell Push-ups on toes. (11) 20 high swings 5 times with 16 kg bell 1 TGU on each side Push-ups (10) 15 squats 5 times with 16 kg bell. Rest as much as you need between sets but no longer 1 TGU on each side Push-ups (8)
I´m finally rid of my cold so i went to the gym both Saturday and Sunday. On Saturday I introduced a friend to kettlebells so it wasn´t a very hard work out for me. I did some snatches with the bar, military press (5x5+27,5) and rowing machine. I showed my friend swings, push press and TGU´s, so I did some of those also.
On Sunday I did front squats: 1x5+40, 2x5+40,1x3+55, 1x3+57,5, 1x5+60 dead lift: warm up - 1x5+60, 1x2+80, 1x1+90 10 times 5+5 KB snatches + 10 KB good mornings x 10 with 14 kg bell I finished by rowing for 5 minutes.
kallefs wrote:Belated congrats for the birthday and the PB:s! I'm just guessing that you turned 31?
You guessed right! And thanks! After the lifting me and som friends had "dumpling symphony" and that means ten types of different vegan dumplings .
After friday I didn´t do much heavy exercises. Saturday I went running for 20-30 minutes or so. I really need to do that more... Sunday I went to "familjejympa" (family aerobic) with my three year old... a bit mentally challenging but he was very happy.
Today I did some light power cleans (my back is a bit sore since thursday), front squats 3x5+50, 3x3+55, push-ups and neg pull-ups: 5+5x5. I ended it all with tabata rowing.
I haven´t written in a while and I haven´t done much exercise lately either. I´ve done lighter training in the gym and a little bit of running. But now the cold is gone! Yesterday I went for a short run and tonight I´m hoping to get to the gym...
Ten days ago I box jumped myself to six stitches in my right leg. Before that I had different colds for weeks. Hopefully I can get the stitches removed tomorrow and go back to normal training. I have no goals other than trying to fit at least three training sessions every week.