mikhou's training log

[mikhou]

BP - 4,4,3 @ 80 kg
SQ - 4,4,3 @ 109.4 kg
WCU - 4,4,3 @ 79.9 kg
Plank and Shank - 2:10 each. Plank with 5kg plate on back.

[mikhou]

Jump rope / burpee workout
AMRAP in 20 minutes
10 to 1 burpees / 100 jumps in between
Start over at the beginning if time remains.
I got in 82 burpees.

[mikhou]

60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 9 exercises interspersed throughout the session:

DB OHP - 5,5,4 @ 20 kg
KB Swings - 70, 40 reps @ 18kg
DB row - 6,6,5 @ 20 kg
Farmer's walk with 20 kg dumbbells - 1 rounds @ 200 feet

[mikhou]

Been a deload week. It looked like this:

Rest day
30 minute E run
Rest day
SQ/BP/DL at deload percentages
Rest day
30 minute E run
Resting today

...and starting a new cycle tomorrow.

[mikhou]

BP - 6,6,6 @ 70 kg
SQ - 6,6,6 @ 96 kg
WCU - 6,6,6 @ 70.1 kg
Plank and Shank - 2:20 plank with 5kg plate on back. 2:20 shank.

[mikhou]

Jump rope / burpee workout
AMRAP in 20 minutes
10 to 1 burpees / 110 jumps in between
Start over at the beginning if time remains.
I got in 74 burpees.

[mikhou]

OHP - 6,6,6 @ 46 kg
Barbell row - 6,6,6 @ 66 kg
DL - 6,6,6 @ 106 kg

[mikhou]

Yesterday - Rest day

Today
BP - 6,6,6 @ 70 kg
SQ - 6,6,6 @ 96 kg
WCU - 6,6,6 @ 70.1 kg
Plank and Shank - 2:30 plank with 5kg plate on back. 2:30 shank.

[mikhou]

Jump rope / burpee workout
AMRAP in 20 minutes
10 to 1 burpees / 120 jumps in between
Start over at the beginning if time remains.
I got in 82 burpees.

[mikhou]

60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 9 exercises interspersed throughout the session:

DB OHP - 6,6,6 @ 18.5 kg
KB Swings - 60, 50 reps @ 18kg
DB row - 7,7,7 @ 18.5 kg
Farmer's walk with 18.5 kg dumbbells - 1 rounds @ 400 feet