Pr3inar’s Log

[Pr3inar]

18/5-20
1: Pullups: 12+3+3+3, 15 deep breaths rest between each set
2: pushups: 32+5+5+5, 5 deep breaths rest between sets

I thought I had the evening off, but got a call and had 20 min to workout and shower before I got picked up. This was what I came up with

19/5-20
Jog with GF

20/05-20: Strength
1: Pullups, para grip: 12+3+3+3+3+3, 10 deep breaths rest between sets
2: KB C&P: 3x32 kg pr arm, 3 sets
3: BSS, TRX: 10 x BW, 10 x 16 kg, 10 x 16 kg
4: Kroc row: 22x24 kg, each arm

Almost no throat/neck pain on the press! When pressing with my right arm I lifted my left arm above 90 deg, that removed the strain. Am going to a specialist next week, but I think this will blow over.

21/05-20: HIC, hill sprints
6x40 steps each leg, walk down was the rest

23/05-20: Strength
1: KB C&P: 3x32 kg, 3 sets
2: BSS, TRX: 5x24 kg, 3 sets
3: KB one arm row: 10x32 kg, 3 sets
4a: Y-raise, band x 20
4b: Pallof press, band x 10
3 rounds

Still no neck pain. 32 kg is the heaviest bell I got, so unsure of progression here. I will add a rep a week up to 5 on presses, then maybe increase sets, I don’t know. For rows I just have to do higher reps, and save the pullups for Fobbits and such for a while. My door frame pull up bar has a max limit of 110 kg.

Anyway, I have to try to separate strength from SE, realise my work capacity isn’t as good as I think, and start really slow when I’m doing conditioning on the side.

[Pr3inar]

25/05/20
1:Pullups: 13+(6x3 reps). 10 deep breaths rest between sets
2: KB C&P: 4x32 kg pr side, 3 sets
3: BSS, TRX: 6x24 kg pr side, 3 sets
4: Kroc rows, KB: 24x24kg
5a: Y-raise x 20
5b: Plank x 60 sec
3 rounds

[Pr3inar]

Really sore hamstrings today!

[Pr3inar]

26/05-20 HIC
Hillsprints x 7, the whole hill (20-25 secondsj). Rest=walking down

[Pr3inar]

28/05-20, Strength
1: KB C&P: 4x32 kg, 3 sets
2: BSS, TRX: 6x24 kg, 3 sets
3: KB Rows: 12x32 kg, 3 sets
4a: Y-raise x 20
4b: Pallof press x 12, 3 sets. Increased the tension of the band from last week
5: Defranco tricep finisher x 1 (bw tri extentions x 10, diamond pushups x 8, walking plank x 6 pr side, 10 sec eccentric pushup x 4)

[Pr3inar]

29/5-20 HIC, Short hills
1: 20 min jog with GF
2: 10x short hill sprints, walk down = rest

[Pr3inar]

30/5-20 HIC, Fobbit
1a: Running
1b: 3 bar muscle ups and 8 toes to bar

2: max set of parallel bar dips: 30 reps

I had to run a fixed distance, so it wasnt exactly 2 minutes. Started with muscle ups and ttb’s, then remembered to start the watch, and started running. Finished the fobbit sith MU’s and ttb’s, did them 5 times in total.

[Pr3inar]

Heavy strength week, easy conditioning week
02/06-20 - S
1: Pullups, narrow para grip: 13+4+4+4+4+4, 10 breaths rest
2: KB C&P: 5x32 kg x 3 sets pr side
3: BSS, TRX: 5x32 kg, 3 sets pr side
4: Kroc rows: 18x32 kg
5: Y-raise: 20x4

[Pr3inar]

03/06-20 - HIC
1a: Jump rope x 2 min
1b: Burpees x 10
x 20 min
2a: Y-raise x 20
2b: Pallof press x 15, purple band
3 sets

[Pr3inar]

5/6-20 - S
1: KB C&P: 5x32 kg, 3 sets
2: BSS, TRX: 5x32 kg, 3 sets
3: KB vent over row: 12x32 kg, 3 sets
4: Defranco tricep finisher x 1
5: Y-raise: 15, 20, 20, 20