6d • General discussion
last 2 weeks workout log
Mon:
6x ABC single kb 24
bulgarian bag emom 11 min (3clean,2 jumping lounge press, 2 seoinage, 2squats) - need to increase that emom next time
Tue:
10 swings, 8ea around the world, 10 pushups
MC6HC Total 3 phase 2, 2 rnds kb 24+20kg
Wed - rest
Thur:
15+15+20 swings,
MC6HC Lower 4 phase 1, 3 rnds kb 20+16kg (24 for carries)
10 trx rows, 10 gorilla rows, 10 trx rows, gorilla rows to failure
Fri:
6x rings leg rises + L-sit hold, 3 rnds of kneeling ab wheel, 8ea snatch kb 24, step-up step down 2 steps then the same but with goblet kb 2 min,
Sat:
light rb rows, face pulls, Y's,Y presses, ohp, curls,
Sun:
rolling with kids (intense), 6x ABC single kb 24
Mon:
3x10 swings, 8ea single hand swing+face pull, 8ea side swings kb 24,
trx pike+knee tuck, 3x leg rises, 4rnds 30/30s emom bulgarian bag spins(20 spins each round)
evening:
another leg raises set and 2rnds 30/30s emom bulgarian bag spins + 1rnd of 20 snatches
Wed:
10 ea snatch kb 16, 1x1 min reflex ball boxing,
10 ea ohp, 10 ea rows, 10 ea rows with kb and rb,
Thur:
3rnds of rings pushups, kb around the world, right rb face pulls,TYI's,throws practice, reflex ball boxing - long session 10 min, 1ea rdl and side leg rises on balance pad w/kb24,
Fri:
20 swing, 10 one hand swing-pull, 3ea rdl KB 24
MC6HC Lower 6 phase 1, 1 rnd kb16kg + 1 rnd kb24, 10+10 swing, balance pad: one leg stand and yop chagi holds, total 1+1min,
running in place w/punches 2x 1min w/ 1,5kg dumbbells, 'trifecta stretching' - 2x bridge 10s, 2x twist 15s, L-sit 5+10s,10ea bulgarian bag spins
Sat:
modified coach's 'weight plate finisher' - 10kg weight plate emom:
[
halo R,
halo L,
squat-oh swing,
twist,
reverse lounges,
2x push - 2x oh press,
woodchoppers
]
2 rounds - 1st rnd was 30/30, 2nd rnd 35/25, then plate attached to resistance band and 30s hold, 30s hold with explosive twists,
2pm: swimming w/ doughter
freestyle 100m, medley 200m, backstroke drills 50m freestyle drills 50m, my drills 200m, legs power w/fins 100m, cooldown freestyle 150m, total: 850
3
3 comments
last 2 weeks workout log
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