mikhou's training log

[mikhou]

Ran the KB workout from a couple of days ago today. My 14-year old son did it with me which made it more fun.

[Barkadion]

My 4,5 yo did the plank with me... boy that was tough one. she just beat me easily

[mikhou]

Yesterday - Rest day

Today - I was out for 6 weeks and so backing way up and going to progress linearly for awhile to get the compound movements back under my belt and to get a feel for where my maxes are.

OS Resets
OHP
SQ
Pull-ups
KB swings

[mikhou]

Hey, Bark. I keep trying to reply quoting your post, but it gives me an error. All that to say that my 14-year old just passed me up in height, but I've still got him in strength (which is probably why he wants to workout with me now). We'll see how long it takes the 12-year old to catch on.

[Barkadion]

My twins are 4.5 yo. And they are starting to be interested in my workouts.. sometimes i get nervous that i can drop the weight with them running around.. But I hope they will built same passion for the training.. My home gym is like magic room for them

[mikhou]

OS Resets
KB swings - 10 swings EMOM for 10 minutes
30 minute LSS run

[mikhou]

OS Resets
Push-ups - 5x56
Linear progression of DB rows, DL
Loaded carries - Right hand suitcase carry (24 kg), Left hand suitcase carry (24 kg), Farmer's walk (24 kg/hand)

[mikhou]

Yesterday - Rest day

Today
Linear progression of OHP and SQ. Once I feel like I can get a good E1RM, I'll switch to Grey Man.
Pull-ups - 5x11
Ab wheel - 7,3

[mikhou]

OS Resets
KB swings - 10 swings EMOM for 12 minutes
35 minute LSS run

[mikhou]

KB complex - Set a clock for 30 minutes. Every round do 10 kettlebell swings followed by presses, push-ups, goblet squats, and pull-ups. The push-ups and goblet squats work down in a 10-1 fashion each round. The presses and pull-ups are 1/2 of the push-ups and goblet squats. It's less complicated than it sounds. Here are the first 3 rounds.

Example (first 3 rounds):
10 KB swings
5 presses (1/2 of total push-ups/goblet squats)
10 push-ups
10 goblet squats
5 pull-ups (1/2 of total push-ups/goblet squats)

10 KB swings
5 presses (1/2 of total push-ups/goblet squats)
9 push-ups
9 goblet squats
5 pull-ups (1/2 of total push-ups/goblet squats)

10 KB swings
4 presses (1/2 of total push-ups/goblet squats)
8 push-ups
8 goblet squats
4 pull-ups (1/2 of total push-ups/goblet squats)

and keep progressing down.

At the end of the ladder down, if time is left take a 2 minute break and begin again at the top continuing down until your timer goes off.