2 days ago - Some easy SQ's at deload percentages
Yesterday - Rest day
Today
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 with push-ups.
This is a pretty easy week. I'll take another rest day tomorrow and then begin my next cycle. Unfortunately, that'll be interrupted after the first week with some travel, but I'll do what I can.
mikhou's training log
Re: mikhou's training log
Yesterday - Rest day
Today
OHP 4x5 @ 43.2 kg
SQ - 4x5 @ 96 kg
WPU - 4x5 @ 70 kg
DL - 1x5 @ 106 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
First day back after an easy week. Crushed it. Everything felt easy.
Today
OHP 4x5 @ 43.2 kg
SQ - 4x5 @ 96 kg
WPU - 4x5 @ 70 kg
DL - 1x5 @ 106 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
First day back after an easy week. Crushed it. Everything felt easy.
Re: mikhou's training log
The city that I live in has now been declared to have the worst air pollution in the world. So, I'm moving my workouts indoors. (The good news is that I leave Wednesday for a conference and for a couple of weeks of vacation.) Today I threw 10kg in a backpack and did 10 rounds of 1 minute jump rope / 5 minutes ruck for a total of an hour. And I did it all inside. I walked the length of my first floor, climbed the stairs, walked the length of my upstairs, came back down, and then did it again...and again and again. I would have died of boredom if not for listening to a podcast. I could have used more weight, but since this is the first time for me to intentionally ruck for exercise, I kept it light. I didn't enjoy it as much or get the cardio effect of an hour run, but it was something.
Re: mikhou's training log
OHP 4x5 @ 43.2 kg
SQ - 4x5 @ 96 kg
WPU - 4x5 @ 70 kg
DL - 1x5 @ 106 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
SQ - 4x5 @ 96 kg
WPU - 4x5 @ 70 kg
DL - 1x5 @ 106 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Re: mikhou's training log
So I've been traveling for a month and just got back. While I was away, I did a lot of running and some bodyweight workouts, but I didn't touch a weight. I know that I've lost some MS so I'm going to do a GSLP-style buildup to get back to where I want to be starting with around 65% of my max and methodically increasing it over time. So here's what I did a couple of days ago.
2 days ago
OHP - 3x5 @ 38.2 kg
SQ - 3x5 @ 86 kg
WPU - 3x5 @ 63 kg
DL - 1x5 @ 95 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Yesterday - 1 hour ruck with 11kg in backpack
Today - Missed my workout due to a family obligation.
2 days ago
OHP - 3x5 @ 38.2 kg
SQ - 3x5 @ 86 kg
WPU - 3x5 @ 63 kg
DL - 1x5 @ 95 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Yesterday - 1 hour ruck with 11kg in backpack
Today - Missed my workout due to a family obligation.
Re: mikhou's training log
OHP - 3x5 @ 39.4 kg
SQ - 3x5 @ 88.2 kg
WPU - 3x5 @ 64.1 kg
DL - 1x5 @ 97.2 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
SQ - 3x5 @ 88.2 kg
WPU - 3x5 @ 64.1 kg
DL - 1x5 @ 97.2 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Re: mikhou's training log
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 65 burpees with push-ups.
It's been a month since I went hard at conditioning. While traveling I did a lot of running, walking, and some bodyweight work. I've been sick (cold/cough) for the last week and a half and am getting over it now. So I did my go-to inside HIC workout and it was rough. But I did it.
AMRAP in 20 minutes
10 to 1 burpees / 100 jumps in between
Start over at the beginning if time remains.
I got in 65 burpees with push-ups.
It's been a month since I went hard at conditioning. While traveling I did a lot of running, walking, and some bodyweight work. I've been sick (cold/cough) for the last week and a half and am getting over it now. So I did my go-to inside HIC workout and it was rough. But I did it.
Re: mikhou's training log
OHP - 3x5 @ 41 kg
SQ - 3x5 @ 90 kg
WPU - 3x5 @ 65.2 kg
DL - 1x5 @ 99.4 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
SQ - 3x5 @ 90 kg
WPU - 3x5 @ 65.2 kg
DL - 1x5 @ 99.4 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Re: mikhou's training log
1 hour ruck with 12kg in backpack
Re: mikhou's training log
Yesterday - Rest day
Today
OHP - 3x5 @ 42.2 kg
SQ - 3x5 @ 92.2 kg
WPU - 3x5 @ 66.3 kg
DL - 1x5 @ 101 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5
Today
OHP - 3x5 @ 42.2 kg
SQ - 3x5 @ 92.2 kg
WPU - 3x5 @ 66.3 kg
DL - 1x5 @ 101 kg
Core circuit - Inchworm x 5, Ab roller x 5, Hanging leg raise x 6, RKC plank - 10 seconds on / 15 seconds off x 5