Five-A-Day – Day#14 (plus 9 rest days)

Had a week of rest (not scheduled). First I was ill, then I was travelling (…to my dad’s 75th birthday…) so I did not get anything done. Also started very late today, hence essentials only

Warm-up SKIPPED

Five-a-Day

• Pull-up – 3/3/3
• Goblet squat – 20/15@24 cadence down 1-2-1-2
• Press – 6/7@24kg
• TGU half – 5e (1min e) @20
• Kettlebell swings – hard 38x in 1min@20kg

Not too happy about the pull-ups. I have gained a bit of weight so over the last days (…and have therefore put in a 36h fast today for good measure…) so this might be related. The presses were OK. The squat was tough – mainly holding the bell up actually due to the long time it too at this cadence. Wanted to do full TGU’s, but really does not work well on the hard and slightly slippery floor. Should do them every Wed in the tennis hall. The swings very tough – first time I tried 60s hard – and I went soft for the last 15sec. 38x in 1 in is the benchmark to beat…

Cool down SKIPPED

Five-A-Day – Day#13 (plus 3 rest days)

Warm-up

• Sun salutation 4x
• Cat stretch 1min
• Super dogs 2 min
• Mule kicks 1min
• Plank 1min
• Child pose 1min
• Band good morning 1min

Longer warm-up today, more prehab style

Five-a-Day

• Pull-up – 3/4/3
• Goblet squat – 11/6@24+20
• Press – 1l2r@24kg
• TGU half – 5e (1min e) @20 SKIPPED
• Kettlebell snatches 3x5e@20kg (no break)

Weird day – pull-ups were good, the rest was bad. Squats completely broke me on the first set, same for presses – could not do one more with the left, even after a break (right is much stronger). TGU’s same – just did not feel right. I finished with KB snatches to have at least a bit of shoulder work (and to get a chance from the ultra-high intensity work)

Cool down

• Loaded carry suitcae 6min@20+24

Now this was surprisingly good – I remember when I did the one-bell-per-hand carry the last time, grip was a big issue. Now – nada. Well, not nada, but even after 6min I had something left – the time before was 13/Mar with 2.5min

Five-A-Day – Day#12 (plus 3 rest days)

The 12th workout day (plus 3 rest days) on this program.

Had little time today, but got some stuff done at the place where my daughter had her tennis session

Five-a-Day

• TGU full – 6e (1/2/3/2/1e) @20
• Press – 24e (2/3/4/5/4/3/2/1) @20kg
• Kettlebell swings – hard 30 @20kg

Did TGU’s on a proper floor (inside tennis court) and it worked wonders. It makes an enormous difference feeling safe and grounded. Of course, training the movement for 11 days might have also helped. Skipped squats given the squat-component of the TGU (and the fact that I only had a 20kg bell). Increase the pressing though with a nice ladder. 5 was probably the limit (left, as usual) but the way down was easy. Swings were good

Five-A-Day – Day#11 (plus 3 rest days)

Warm-up MAINLY SKIPPED

• Sun salutation 4x DID THOSE QUICKLY
• Cat stretch 1min
• Super dogs 2 min
• Plank 1min
• Child pose 1min
• Band good morning

Had very little time today. Maybe later.

Five-a-Day

• Pull-up – 3/4/3
• Goblet squat – 20/20@24
• Press – 8-2le/8-1le@20kg
• TGU half – 5e (1min e) @20 SKIPPED
• Abs rollout 1min
• Kettlebell swings – hard 20 in 30s@20kg

Squats were tough – not strength, but breath (especially when holding breath at the bottom). Press has new notation: “-2l” means two less with the left (=my weaker) arm, but I did make up for it, double. So 8-2le means 6l/8r/4l. TGU’s felt wrong, almost dropped the weight. My policy: dont force it when weights are involved, so did abs rollout instead. Timed hard-style swings – 20 in 30s. Next I’ll try the full minute I suppose

Cool down SKIPPED

• Ring hold – 30s
• Loaded carry rack 4.5min@20

Five-A-Day – Day#10 (gross 13)

I did two rest days over the weekend. Partly because I thought it was a good idea, and partly because of the weather (today I did bare minimum also – +5C and rain). The 10th workout day (plus 3 rest days) on this program.

Warm-up SKIPPED

• Sun salutation 4x
• Cat stretch 1min
• Super dogs 2 min
• Plank 1min
• Child pose 1min
• Band good morning

Five-a-Day

• Pull-up double top – 3.5/3/2
• Goblet squat – 10/10@24+20
• Press – 10e/7e@20kg
• TGU half – 5e (1min e) @20
• Kettlebell swings – hard 30@20kg

Sort of improvement on the pull-ups, but still nowhere as compared to where I want to be. Happy on the presses – 10each is two more than on Friday, and it was the same level of exertion. Should try the 24kg again – maybe this is getting somewhere now.

Cool down SKIPPED

• Ring hold – 30s
• Loaded carry rack 4.5min@20

Five-A-Day – Day#9 (gross 10)

The 9th workout day (plus 1 rest day) on this program.

Warm-up

• Sun salutation 4x
• Cat stretch 1min
• Super dogs 2 min
• Plank 1min
• Child pose 1min
• Band good morning

Five-a-Day

• Pull-up double top – 2.5/2.5/3
• Goblet squat – 10/7@24+20
• Press – 8e/7e@20kg
• TGU half – 5e (1min e) @20
• Kettlebell swings – Tabata (88x)@20kg

Cool down

• Ring hold – 30s
• Loaded carry rack 4.5min@20

Five-A-Day – Day#8 (gross 9)

The 8th workout day (plus 1 rest day) on this program.

Warm-up

• Sun salutation 4x
• Cat stretch 1min
• Super dogs 2 min
• Plank 1min
• Child pose 1min

A bit of a longer warm-up session today – it was nice and sunny out :-). I should keep all those in – threw the GM’s out, gotta think about this. Should do super dog plank as well

Five-a-Day

• Pull-up – 3/3/3
• Goblet squat slow, lo-rest – 10@24
• Press – (2+2push)e @ 24kg / 8e@20kg
• TGU 3/4 – 5e (1min e) @20
• Kettlebell swings one arm – 1×40@20kg

Squat was easy – low was difficult though, kept forgetting about it… I think I got stronger on the press – slowly. Normally left hand is weaker (even though I am left handed) but on TGU’s it is the other way round – shoulder twitch from tennis? (I need the left arm to support myself)

Cool down
Loaded carry rack 4.5min@20

Five-A-Day – Day#7 (gross 8)

The 7th workout day (plus 1 rest day) on this program.

Warm-up

• Sun salutation 4x

Five-a-Day

• Pull-up v-grip – 3/3/3
• Goblet squat – 6@24+20 / 15@24
• Press – 5e/7e@20kg
• TGU – half 6e (1min e) @20
• Kettlebell swings hardstyle – 1×20@20kg

Added one more set of pull-ups to get the volume up. Wanted to do more reps on the squat, but I couldnt. Main issue was the rack, probably because of (a) strength, and (b) a more sloppy movement pattern on the squat. To be fair, I was puffing like a steam engine nevertheless. TGU’s were smoother, esp on the left. Swings were good, getting more of a snap.

Cool down

• Loaded carry play 40min@20

Took my kettlebell (suitcase and overhead), and went for a walk. Uphill, downhill, across some rocks.

GTG

• Top range pull-ups
• Ridge pull-ups

Five-A-Day – Day#6 (gross 7)

The 6th workout day (plus 1 rest day) on this program.

Warm-up

• Sun salutation 4x
• Super dogs 1t min
• Good-morning 10x

Added superdogs (aka bird dogs).

Five-a-Day

• Pull-up v-grip – 3.5/4/3
• Goblet squat quick – 12/12@24+44
• Press – 7e/5e@20kg
• TGU – half 6e (1min e) @20
• Kettlebell swings hardstyle – 1×30@20kg

Added one more set of pull-ups to get the volume up. Wanted to do more reps on the squat, but I couldnt. Main issue was the rack, probably because of (a) strength, and (b) a more sloppy movement pattern on the squat. To be fair, I was puffing like a steam engine nevertheless. TGU’s were smoother, esp on the left. Swings were good, getting more of a snap.

Cool down

• Loaded carry 2.5min@20+24kg

Wanted to do 5min, but no way. Had about 30s of pauses in total at hand changes (3 changes)

GTG

• Top range pull-ups
• Ridge pull-ups

Five-A-Day – Day#5

Warm-up

• Sun salutation 4x
• Good-morning 15x

Pretty stiff on the SS

Five-a-Day

• Pull-up v-grip – 3/3
• Goblet squat lo-pause – 10/12@24
• Press – 6e@20kg
• TGU – half 6e@20
• Kettlebell swings – 1×40@20kg

Still top level issues at the pull-ups, also with v-grip. Squat was good – goblets really work on the mobility. Press felt slightly stronger. TGU’s are still difficult. Main problem is that legs keep off. It seems that this is somewhat related to not keeping the core tight enough – when tightening the legs remained more stable on the ground Swings @20kg feel outright easy right now – the anaerobic deficit build up nice and slow (…it is there are rep 40 though, definitely…)

Cool down

• Loaded carry overhead 5min@20kg

GTG

• Top range pull-ups
• Ridge pull-ups