ronins log

[ronin]

First day of Base
monday 0830 SE 3×20
-squat (16kg)20-20-20
-push ups 20-20-20
-swing 24 kg 20-20-20
-chins8 -ring row 12 I do max chins then straight to row
-bicycles 20-20-20
-back ext 20-20-20

Hard but Doable

[VenomousCoffee]

Welcome!

[ronin]

Thanks looking forward to the journey

[ronin]

E today
35 min slow jOg
stretch and qui gong

[ronin]

E
1-2-3 min skipping
3-2-1 min shadow box
20 min slow jog
Strech

[ronin]

SE 2*20
Squat 16 kg 20-20
Push UPS 20-20
Leg curl 20-20
Chins 10-ring row10 *2
Bicycles 20-20
Back ext 20-20

Stretch and breathing

[ronin]

Rest
30 min mobility on the beach and a Swim

[ronin]

Sunday 90 min rucking

Monday Week 2
SE I will mix it up a bit somedays I do reps somedays I do timed sets
timed sets 1 min
Tgu 1 min l/r
swing
row
hindu push ups
kosak squat
sit ups
2 rounds

Also start to do a longer warm up mixing in mobility

[ronin]

After reading TB, TB2 and ageless athlete I came up with this yearly plan

jun-august
Base building with some Hic and max work the last month

Sept -nov
fighter bangkok I will use kb for my max strength (this way I can do my workouts home )
2 max 1 Es
2 Hic
1 E this is done rucking
Last month I will start with bb lifts

Des-april winter in Norway focus on heavy lifting
3-4days lifting and short Hic 2 days after lifting
E rucking 1 day a Week

[ronin]

E 120 min rucking