W22/2020
May 25-31
Q ??
Recording the daily workouts in some more detail to drive progression. SE is a different kettle of fish, I find myself getting quite sore.
MON:
120 Lunges (16kg)
100 Diving Pushups
60 LR Side Planks
X Band pulls (high volume, rehab work)
800 cal Indoor bike
TUE:
100 Squats (16kg)
100 Pushups
100 Crunches
100 Supermans
50 LR 1h KBS (16kg)
X Band pulls (high volume, rehab work)
1000 Jumping Jacks
Remarks: Am feeling really quite sore today! I think I need a half-volume day tomorrow.
WED:
30 Squat Jumps.
30 Push offs.
50 Frog Situps.
50 Reverse Bridges.
30 LR SLDL (bwt).
X Band pulls (high volume, rehab work)
1000 Jumping Jacks.
Remarks: DOMSland. Reduced volume.
THU:
100 Skater Hops.
50 LR 1h KBP (20kg).
X Band pulls (high volume rehab)
100 Plank Shoulder Taps.
100 KB Swings (20kg 2h).
10k steps.
FRI:
1h pushup LR 10
Pistol LR 10
Plank Leg Raises 100
X Band Pulls (high vol rehab)
2hSW 20kg 100
Farmer Walks with 8KBs=180kg 60m
SAT:
Farmer Walks 8KBs=180kg 300m
Remarks: Grips all shot to bits! This seems easy on paper though, so maybe it is a weakness on my part.
SUN:
25k steps.
SUMMARY: Good week of training, I can see the body comp change quite quickly!
Boon’s Training Notebook
Re: Boon’s Training Notebook
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—-w23/june 1-6/q??—
MON:
100 Lunges (20kg KB).
100 Diving Pushups.
60 LR Side Planks.
60 LR SLDL (bwt).
X Band pulls (hi Vol rehab)
FarmCarry total 400m each (12, 12+12, 16, 24kg)
Remarks: My grips havent fully recovered from last Sat it seems.
TUE:
100 Squats (20kg KB) *
100 pushups *
100 Crunches *
50 LR KB Swings (20kg 1h) *
X Band Pulls (hi vol rehab)
FarmCarry total 400m each (12+16, 16+20kg) ~30min
WED:
60 Squat Jumps.
50 Push offs. <X>
100 Supermans.
60 LR SLDL (bwt).
X Band Pulls <X>
2x2.4k run, 5min rest. 15:34 (152ahr), 13:37 (155ahr)
Remarks: Skipped push offs + X band pulls as L Shoulder sore. Also first runs in a while, and the results are a lil’ worse than expected. Nonetheless we should see some improvements with some training.
THU:
100 Skater Hops.
30 LR 1h KBP (24kg) <X>
30 LR 1h KRow (24kg)
100 Plank Shoulder Taps.
100 KB Swings (24kg 2h)
Indoor Bike 400cal
Remarks: Didn’t do presses as L shoulder inj.
FRI:
1h pushup LR 10 <R only>
Pistol LR 10
Plank Leg Raises 100
X Band Pulls <X>
60 LR SLDL (bwt)
Farmer Walks 200m each
(12, 16, 20, 24, 28kg)
Remarks: Only some right 1h pushups for upper body work. L Shoulder inj.
SAT:
Inc BP 5x10 17.5kg (Rehab)
Shoulder Rehab work.
2x2.4k runs, 5min rest. 13:29 (132ahr, seems low); 15:59 (146ahr).
Remarks: Running is pretty lousy at the moment, but I know it will get better.
SUN:
REST
SUMMARY: No idea how I injured my left shoulder (fell off bed? got kicked by the missus in bed for snoring? who knows?) but I know the way back so just need to adjust the plan.
MON:
100 Lunges (20kg KB).
100 Diving Pushups.
60 LR Side Planks.
60 LR SLDL (bwt).
X Band pulls (hi Vol rehab)
FarmCarry total 400m each (12, 12+12, 16, 24kg)
Remarks: My grips havent fully recovered from last Sat it seems.
TUE:
100 Squats (20kg KB) *
100 pushups *
100 Crunches *
50 LR KB Swings (20kg 1h) *
X Band Pulls (hi vol rehab)
FarmCarry total 400m each (12+16, 16+20kg) ~30min
WED:
60 Squat Jumps.
50 Push offs. <X>
100 Supermans.
60 LR SLDL (bwt).
X Band Pulls <X>
2x2.4k run, 5min rest. 15:34 (152ahr), 13:37 (155ahr)
Remarks: Skipped push offs + X band pulls as L Shoulder sore. Also first runs in a while, and the results are a lil’ worse than expected. Nonetheless we should see some improvements with some training.
THU:
100 Skater Hops.
30 LR 1h KBP (24kg) <X>
30 LR 1h KRow (24kg)
100 Plank Shoulder Taps.
100 KB Swings (24kg 2h)
Indoor Bike 400cal
Remarks: Didn’t do presses as L shoulder inj.
FRI:
1h pushup LR 10 <R only>
Pistol LR 10
Plank Leg Raises 100
X Band Pulls <X>
60 LR SLDL (bwt)
Farmer Walks 200m each
(12, 16, 20, 24, 28kg)
Remarks: Only some right 1h pushups for upper body work. L Shoulder inj.
SAT:
Inc BP 5x10 17.5kg (Rehab)
Shoulder Rehab work.
2x2.4k runs, 5min rest. 13:29 (132ahr, seems low); 15:59 (146ahr).
Remarks: Running is pretty lousy at the moment, but I know it will get better.
SUN:
REST
SUMMARY: No idea how I injured my left shoulder (fell off bed? got kicked by the missus in bed for snoring? who knows?) but I know the way back so just need to adjust the plan.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—-w24/june 7-13/q??—
MON:
100 Lunges (24kg KB).
60 LR Side Planks.
100 2hSW (24kg KB).
50 LR KRow (24kg KB).
Inc BP 5x10 20kg.
2x2.4k run, 5m rest. 14:03 (139ahr); 14:33 (158ahr).
Remark: Running is still no good. Be patient.
TUE:
100 Squats (24kg KB)
100 Crunches
100 Lv raises (2x1.25kg)
75 LR SLDL (bwt)
SFG I practice (12+12kg)
WED:
60 Squat Jumps.
Inc BP 4x10 25kg
80 2hSW (28kg)
40 LR KRow (28kg)
5k MAF run. 38:43. No good! I felt ok but the hr kept edging up.
THU: REST
FRI:
Inc BP 4x10 30kg
50 Tuck Jumps
90 Lv Raises (2x2.5kg)
100 Plank Shoulder Taps.
60 LR SLDL (bwt)
Deep Six KB (5@12kg)
Remarks: Deep Six was harder than I expected, tbh. Even with a tiny 12kg.
SAT:
Pullups (practice)
2 LR Pistols
2 LR 1h Pushup
5k MAF run: 34:23.
Remarks: 2 each of Pullups, Chinups, Ring Pullups, Alt grip pullups each side to test L Shoulder. Run felt much better today, objective results have some way to go though.
SUN: REST
SUMMARY:
Good week of training. L shoulder issues 90% resolved. Aerobic fitness is returning slowly but surely.
MON:
100 Lunges (24kg KB).
60 LR Side Planks.
100 2hSW (24kg KB).
50 LR KRow (24kg KB).
Inc BP 5x10 20kg.
2x2.4k run, 5m rest. 14:03 (139ahr); 14:33 (158ahr).
Remark: Running is still no good. Be patient.
TUE:
100 Squats (24kg KB)
100 Crunches
100 Lv raises (2x1.25kg)
75 LR SLDL (bwt)
SFG I practice (12+12kg)
WED:
60 Squat Jumps.
Inc BP 4x10 25kg
80 2hSW (28kg)
40 LR KRow (28kg)
5k MAF run. 38:43. No good! I felt ok but the hr kept edging up.
THU: REST
FRI:
Inc BP 4x10 30kg
50 Tuck Jumps
90 Lv Raises (2x2.5kg)
100 Plank Shoulder Taps.
60 LR SLDL (bwt)
Deep Six KB (5@12kg)
Remarks: Deep Six was harder than I expected, tbh. Even with a tiny 12kg.
SAT:
Pullups (practice)
2 LR Pistols
2 LR 1h Pushup
5k MAF run: 34:23.
Remarks: 2 each of Pullups, Chinups, Ring Pullups, Alt grip pullups each side to test L Shoulder. Run felt much better today, objective results have some way to go though.
SUN: REST
SUMMARY:
Good week of training. L shoulder issues 90% resolved. Aerobic fitness is returning slowly but surely.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—-w25/june 15-21/q??—
MON:
60 LR Bulgarian Sq (bwt)
60 LR Side Planks.
100 2hSW (28kg KB).
50 LR KRow (28kg KB).
Inc BP 3x10 35kg.
5k MAF Run. 33:42.
Remarks: Run still no good but improving.
TUE:
50 Squats (32kg KB)
100 Crunches
100 Lv raises (2x2.5kg)
60 LR SLDL (bwt)
Deep Six KB (3@12, 2@16)
Remarks: L Snatch at 16kg is a bit “clangy”. Work to tame arc more.
WED:
50 Squat Jumps.
Inc BP 3x10 40kg
50 2hSW (32kg)
25 LR KRow (32kg)
5k MAF run: 34:46. Hot & Humid.
THU: REST
FRI:
6k MAF Run 40:47, 5k 33:40.
4x10 Inc BP 40kg
3x10 FSQ 40kg
3x10 SQ 40kg
5x20 Lv Raises (2x2.5kg)
SAT:
8x3 Pullups Variations
3 LR Pistols
3 LR 1h Push-ups
1x1LR TGU 12, 16, 2x20, 24kg
5x10LR KB Snatch 12kg
Remarks: Pullups/variations went well! Felt strong, no pain. Easily could up reps but take it easy. I'm a baby at KB Snatches and my hands were in pain after an easy session, but I'm sure I will see progress here.
SUN: REST
SUMMARY: Solid week of training. I signed up for a SFG I certification in end Sep (if it happens) and so it’s time to work on some KB techniques. I am pretty confident I can do everything except the Snatch test for now. My left side snatch is weak due to my shoulder issue - so 2 prong approach, which is to continue to work on shoulder function, and make my right side incredible.
MON:
60 LR Bulgarian Sq (bwt)
60 LR Side Planks.
100 2hSW (28kg KB).
50 LR KRow (28kg KB).
Inc BP 3x10 35kg.
5k MAF Run. 33:42.
Remarks: Run still no good but improving.
TUE:
50 Squats (32kg KB)
100 Crunches
100 Lv raises (2x2.5kg)
60 LR SLDL (bwt)
Deep Six KB (3@12, 2@16)
Remarks: L Snatch at 16kg is a bit “clangy”. Work to tame arc more.
WED:
50 Squat Jumps.
Inc BP 3x10 40kg
50 2hSW (32kg)
25 LR KRow (32kg)
5k MAF run: 34:46. Hot & Humid.
THU: REST
FRI:
6k MAF Run 40:47, 5k 33:40.
4x10 Inc BP 40kg
3x10 FSQ 40kg
3x10 SQ 40kg
5x20 Lv Raises (2x2.5kg)
SAT:
8x3 Pullups Variations
3 LR Pistols
3 LR 1h Push-ups
1x1LR TGU 12, 16, 2x20, 24kg
5x10LR KB Snatch 12kg
Remarks: Pullups/variations went well! Felt strong, no pain. Easily could up reps but take it easy. I'm a baby at KB Snatches and my hands were in pain after an easy session, but I'm sure I will see progress here.
SUN: REST
SUMMARY: Solid week of training. I signed up for a SFG I certification in end Sep (if it happens) and so it’s time to work on some KB techniques. I am pretty confident I can do everything except the Snatch test for now. My left side snatch is weak due to my shoulder issue - so 2 prong approach, which is to continue to work on shoulder function, and make my right side incredible.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—w26/2020 , jun22-28, SFG 1/15-
MON: BJJ + FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg
STR: Pullups 1x5/4/3/2/1 ladders bwt
SKL: 2KB Clean 4x1 28+32kg
ACC: Bulgarian Sq Bwt 1x50L 50R
ACC: Lv Raises 2x40 2x2kg
*.*: BJJ private sparring (hoped for light, turned out to be crazy session)
TUE: E + FB
E: 6k MAF run 42:58, 5k split 35:48 - hungover...
PWR: 10x10 2hSW 32kg
PWR: 5x10 Jump Sq
PWR: 1x1 LR KB PP 32kg
ACC: 5x5 LR KB Row 32kg
ACC: 1min Pushup: 40
WED: REST
THU: E + SNATCH
E: 6k MAF- 44:00, 5k split 36:21 - SUPER hungover
SKL: 50L 50R Snatch 16kg GTG
Remarks: Had a bottle of wine last night (bad). Went for an easy 6k anyway (slower than MAF).
FRI: FB
STR: FSQ 5x3 71.3kg
PWR: 1h KBPP 5x1 LR 32kg
MVT: 1h Pushup 1 x 3L 3R
MVT: Pistol 1x3L 3R
MVT: Pullup 5xCU, Commando LR
PWR: Sprint 12x10m
SAT: E + OTHERS
E: 7k MAF Run 48:32, 5k 34:32.
SKL: 1x1LR TGU 4@28kg
SKL: GTG 30L 30R Snatches 16kg
SUN: REST
SUMMARY: Happy with the training, but I drank way too much this week - a few private gatherings to celebrate missus+me birthday, anniversary etc etc. Next week should see resumption of normal service. I have 15 weeks to train for the SFG I weekend as well, main concern being the 100 snatches in 5 mins with 24kg... but have a long time to bang at that particular door
MON: BJJ + FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg
STR: Pullups 1x5/4/3/2/1 ladders bwt
SKL: 2KB Clean 4x1 28+32kg
ACC: Bulgarian Sq Bwt 1x50L 50R
ACC: Lv Raises 2x40 2x2kg
*.*: BJJ private sparring (hoped for light, turned out to be crazy session)
TUE: E + FB
E: 6k MAF run 42:58, 5k split 35:48 - hungover...
PWR: 10x10 2hSW 32kg
PWR: 5x10 Jump Sq
PWR: 1x1 LR KB PP 32kg
ACC: 5x5 LR KB Row 32kg
ACC: 1min Pushup: 40
WED: REST
THU: E + SNATCH
E: 6k MAF- 44:00, 5k split 36:21 - SUPER hungover
SKL: 50L 50R Snatch 16kg GTG
Remarks: Had a bottle of wine last night (bad). Went for an easy 6k anyway (slower than MAF).
FRI: FB
STR: FSQ 5x3 71.3kg
PWR: 1h KBPP 5x1 LR 32kg
MVT: 1h Pushup 1 x 3L 3R
MVT: Pistol 1x3L 3R
MVT: Pullup 5xCU, Commando LR
PWR: Sprint 12x10m
SAT: E + OTHERS
E: 7k MAF Run 48:32, 5k 34:32.
SKL: 1x1LR TGU 4@28kg
SKL: GTG 30L 30R Snatches 16kg
SUN: REST
SUMMARY: Happy with the training, but I drank way too much this week - a few private gatherings to celebrate missus+me birthday, anniversary etc etc. Next week should see resumption of normal service. I have 15 weeks to train for the SFG I weekend as well, main concern being the 100 snatches in 5 mins with 24kg... but have a long time to bang at that particular door
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—w27/2020, jun29-jul5, SFG 2/14-
MON: FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg. L side RPE8+. =
MVT: Pullup Variation 5/5/5/5, some hanging. RPE 6+. Mostly painless. +
SKILL: 2KB Clean 4x5 24+20kg. RPE 7, techniq subpar. =
ACC: 1 min Bulgarian Sq Bwt 37L/37R. =
ACC: Lv Raises 2x40 2x2.5kg, still hard. =
TUE: E + FB
E: 2.4k TT. 11:34. Baseline 1.5miler.
PWR: 5x10/10 1hSW 24kg +
PWR: 5x10 Jump Sq =
ACC: 5x7/7 10 KB Row 28kg, +
ACC: 1min Pushup (44, 9 RPE)
WED: REST
THU: E + FB
E: 3x7m, 4x5m Jump Rope. -
SKL: 30L 30R Snatch 20kg GTG +
Remarks: The snatches felt bad today. Hands got shredded... esp on my stronger side wth.
FRI: FB
STR: 3x5 FS 71.3kg +wt
PWR: 2x1/2 ladder 1h KBPP 32kg +vol
MVT: 1x4L4R 1h Pushup =
MVT: 1x4L4R Pistol +
MVT: Pullup variation 6/5/5/5 +
PWR: 12x10m sprint =
ACC: 1min Situp (44)
SAT:
E: 10k MAF 1:11:25, 5k split 35:38.
SKL: TGU 5x28kg =
SKL: 40L 40R 20kg Snatch +
Remarks: Snatches felt great today surprisingly. Pulling “down” at the descent was the cue for me. Felt far far better than Thurs snatches.
SUN: REST
SUMMARY: good week of training. 2.4k baseline wasn’t too bad. Snatches coming along.
MON: FB
STR: 1h KBP 2x1/2/3/4/5 ladders 24kg. L side RPE8+. =
MVT: Pullup Variation 5/5/5/5, some hanging. RPE 6+. Mostly painless. +
SKILL: 2KB Clean 4x5 24+20kg. RPE 7, techniq subpar. =
ACC: 1 min Bulgarian Sq Bwt 37L/37R. =
ACC: Lv Raises 2x40 2x2.5kg, still hard. =
TUE: E + FB
E: 2.4k TT. 11:34. Baseline 1.5miler.
PWR: 5x10/10 1hSW 24kg +
PWR: 5x10 Jump Sq =
ACC: 5x7/7 10 KB Row 28kg, +
ACC: 1min Pushup (44, 9 RPE)
WED: REST
THU: E + FB
E: 3x7m, 4x5m Jump Rope. -
SKL: 30L 30R Snatch 20kg GTG +
Remarks: The snatches felt bad today. Hands got shredded... esp on my stronger side wth.
FRI: FB
STR: 3x5 FS 71.3kg +wt
PWR: 2x1/2 ladder 1h KBPP 32kg +vol
MVT: 1x4L4R 1h Pushup =
MVT: 1x4L4R Pistol +
MVT: Pullup variation 6/5/5/5 +
PWR: 12x10m sprint =
ACC: 1min Situp (44)
SAT:
E: 10k MAF 1:11:25, 5k split 35:38.
SKL: TGU 5x28kg =
SKL: 40L 40R 20kg Snatch +
Remarks: Snatches felt great today surprisingly. Pulling “down” at the descent was the cue for me. Felt far far better than Thurs snatches.
SUN: REST
SUMMARY: good week of training. 2.4k baseline wasn’t too bad. Snatches coming along.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
W28/2020
JUL 6-12
SFG Wk 3/15
MON: FB
STR: 1h KBP 2 x 1/2/3/4/5 ladders 24kg. L side rpe 7+. +
PWR: 2hSW 5x10 36kg. Easy
SKILL: 2KB Clean 4x5 20+24kg. Getting better.
ACC: Bulgarian Sqt 1 x 40/40. =
ACC: 5 x 7/7 KB Row 28kg. +
MOB: Shoulder rehab work.
TUE: E + FB
E: 6k MAF Run. 42:18. 5k split 35:03
MVT: Pullup variations 6/6/6/6. Will drop chinups for a while as it irritates my shoulders.
MVT: 1h Pushup 1x4/4. +
MVT: Pistols 1x5/5. +
PWR: Jump Sq 5 x10 =
ACC: 1min Pushup (48, rpe 9)
WED: BJJ + Snatch
SKILL: 10 x 5/5 KB Snatch 20kg. Easy today! I am getting better at this.
BJJ: 8 x 5 min rolls with a small group. We have sworn BJJ fidelity for this period, ie no mixing with others.
THU: REST
FRI: FB
STR: FSQ 3x5 76.3kg. Easy, add weight.
SKILL: TGU 5 x1/1 28kg. Still pretty tiring.
MVT: Pullup variations 6/4/6/4. Ok definitely drop chinups for now.
PWR: 12 x 10m sprints. =
ACC: 1 min situps (44, rpe 9)
SAT: E + FB
E: 10k MAF. 1:07:00. 5k split 32:16. Best performance so far.
PWR: 1h KB PP 2 x 1/2/3 ladder 32kg. =, L rpe 8+ on 3 reps
SKILL: KB Snatch 25/25 24kg. Felt pretty good.
SUN: REST
SUMMARY: Great week of training. E seems to have improved, appears to be a simple tweak of "sleeping better". KB Snatches feel much better as well, getting the hang of it - from an exercise that I feared and hated, I think the KB snatch is now one of my favourite exercises as I feel much more powerful doing this compared to swings.
JUL 6-12
SFG Wk 3/15
MON: FB
STR: 1h KBP 2 x 1/2/3/4/5 ladders 24kg. L side rpe 7+. +
PWR: 2hSW 5x10 36kg. Easy
SKILL: 2KB Clean 4x5 20+24kg. Getting better.
ACC: Bulgarian Sqt 1 x 40/40. =
ACC: 5 x 7/7 KB Row 28kg. +
MOB: Shoulder rehab work.
TUE: E + FB
E: 6k MAF Run. 42:18. 5k split 35:03
MVT: Pullup variations 6/6/6/6. Will drop chinups for a while as it irritates my shoulders.
MVT: 1h Pushup 1x4/4. +
MVT: Pistols 1x5/5. +
PWR: Jump Sq 5 x10 =
ACC: 1min Pushup (48, rpe 9)
WED: BJJ + Snatch
SKILL: 10 x 5/5 KB Snatch 20kg. Easy today! I am getting better at this.
BJJ: 8 x 5 min rolls with a small group. We have sworn BJJ fidelity for this period, ie no mixing with others.
THU: REST
FRI: FB
STR: FSQ 3x5 76.3kg. Easy, add weight.
SKILL: TGU 5 x1/1 28kg. Still pretty tiring.
MVT: Pullup variations 6/4/6/4. Ok definitely drop chinups for now.
PWR: 12 x 10m sprints. =
ACC: 1 min situps (44, rpe 9)
SAT: E + FB
E: 10k MAF. 1:07:00. 5k split 32:16. Best performance so far.
PWR: 1h KB PP 2 x 1/2/3 ladder 32kg. =, L rpe 8+ on 3 reps
SKILL: KB Snatch 25/25 24kg. Felt pretty good.
SUN: REST
SUMMARY: Great week of training. E seems to have improved, appears to be a simple tweak of "sleeping better". KB Snatches feel much better as well, getting the hang of it - from an exercise that I feared and hated, I think the KB snatch is now one of my favourite exercises as I feel much more powerful doing this compared to swings.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
w29/2020
JUL 13-19
SFG 4/15: DELOAD, lower volume.
MON: FB
1h KBP 1x1/2/3/4/5 24kg. Easy.
2KB Clean 2x5 20+24kg. Easy.
1h SW 1x 10/10 28kg. Easier
Walking Lunge bwt 4x20. Still a pain in the butt
1h KB Row 1x 8/8 28kg Easy.
Shoulder Rehab Work *
TUE: FB + E
Pullups 1 x 8. Easy. Had 10-11 in me at least.
Jump Squats BWT 3x10 *
Pushups 1min max (52, rpe9+)
1h Pushup 1 x 5/5. Easy today.
Pistols 1 x 6/6. Easy today.
2.4k timetrial 10:44. Year best so far. This was a 9.9 on effort scale, felt crap after.
WED: FB + BJJ
BJJ 3 rolls gi, 3 rolls nogi. Was quite bashed by the end.
Snatch 12 x 5 EMOM 24kg. Felt very good today.
THU: REST
FRI: FB
FS 1x3 81.3kg. Easy
TGU 1x1/1 28kg. No prob.
Pullup Variations 2 x 5. Good.
Situps 1min max (44). Still no improvements.
SAT: FB + E.
Snatch 35/35 24kg EMOM. On the v last set on the left tore a callus. F)$k.
1h KB PP 1x5L/6R 32kg. L = rpe9, R = rpe8.
8k MAF run. 54:11. 5k 32:58. So-so run today.
SUN: REST
SUMMARY:
Was a deload week so I cut the volume for most exercises except for snatches and running.
Positives: KB Snatch skill definitely better. The 24kg is THE bell. 2.4km time trial also a half decent 10:44. Frankly if that’s the best time this year it is acceptable. That said... I have 10:30 in my sights, and a minimum of 2 more speed sessions to try to hit it.
Negatives: KB Snatch. Well turns out that it shreds hands. I swear I tore the callus on my left hand on the very last rep of the workout (which was also the last workout of the week). ()$&@@#%*. Looks like I will have an unplanned break off snatches next week.
JUL 13-19
SFG 4/15: DELOAD, lower volume.
MON: FB
1h KBP 1x1/2/3/4/5 24kg. Easy.
2KB Clean 2x5 20+24kg. Easy.
1h SW 1x 10/10 28kg. Easier
Walking Lunge bwt 4x20. Still a pain in the butt
1h KB Row 1x 8/8 28kg Easy.
Shoulder Rehab Work *
TUE: FB + E
Pullups 1 x 8. Easy. Had 10-11 in me at least.
Jump Squats BWT 3x10 *
Pushups 1min max (52, rpe9+)
1h Pushup 1 x 5/5. Easy today.
Pistols 1 x 6/6. Easy today.
2.4k timetrial 10:44. Year best so far. This was a 9.9 on effort scale, felt crap after.
WED: FB + BJJ
BJJ 3 rolls gi, 3 rolls nogi. Was quite bashed by the end.
Snatch 12 x 5 EMOM 24kg. Felt very good today.
THU: REST
FRI: FB
FS 1x3 81.3kg. Easy
TGU 1x1/1 28kg. No prob.
Pullup Variations 2 x 5. Good.
Situps 1min max (44). Still no improvements.
SAT: FB + E.
Snatch 35/35 24kg EMOM. On the v last set on the left tore a callus. F)$k.
1h KB PP 1x5L/6R 32kg. L = rpe9, R = rpe8.
8k MAF run. 54:11. 5k 32:58. So-so run today.
SUN: REST
SUMMARY:
Was a deload week so I cut the volume for most exercises except for snatches and running.
Positives: KB Snatch skill definitely better. The 24kg is THE bell. 2.4km time trial also a half decent 10:44. Frankly if that’s the best time this year it is acceptable. That said... I have 10:30 in my sights, and a minimum of 2 more speed sessions to try to hit it.
Negatives: KB Snatch. Well turns out that it shreds hands. I swear I tore the callus on my left hand on the very last rep of the workout (which was also the last workout of the week). ()$&@@#%*. Looks like I will have an unplanned break off snatches next week.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
w30/2020
Jul20-26
SFG 5/15
MON: BWT
1h KBP 2x5/5 28kg. Tough on L, =
BB FS 2x5 81.3kg. Good, =
TGU 2x1/1 28kg. Good, =
DL 1x5@106.3kg. Felt very “leaky”, need practice. Despite straps the callus tear still hurts.
ACC: 1h Pushup 2x6/6. Good, =
ACC: Pistol 2x7/7 VGood, +
ACC: Walking Lunge 4x20 bwt. Easy today.
PWR: 8x10m sprints. *
TUE: E
1h KBP 2x5/5 28kg. Tough on L, =.
BB FS 1x5 81.3kg, 1x3 86.3kg. Felt good. Maintain.
TGU 2x1/1 28kg. Ok. First rep on L was rough, but got better.
DL 1x5 106.3kg. Better today. Left hand still hurts even with straps though. Not snatch ready.
6k MAF Run. 39:21. 5k 32:28.
WED: BJJ
1h KBP 2x8/8 24kg. R rpe 6+, L rpe 7+. Great.
BB FS 1x5 81.3kg, 1x3 86.3kg. Good.
TGU 1x1/1 28kg. Got up but not the best reps.
HTGU 1x1/1 28kg. Fixing some instability so did this slowly.
KB RDL 2x10/10 24+32kg. Never done this before, works grip without pain. Good.
BJJ: 6x5min rolls, 2 gi, 4 nogi. Super fun.
THU: REST
FRI: LIGHT
1h KBPP 2x3/3 32kg. Easy
1h KBP 5/5 28kg, 1R 0L 32kg. The 28kgs felt ok.
BB FS 1x5 86.3kg, 1x1 91.3kg. Felt pretty ok, remember to keep tight at the bottom.
HTGU 1x1/1 28kg. Ok
TGU 1x1/1 28kg. Good! The HTGU serves as warmup.
KB SL RDL 2x5/5 32kg. Good.
SAT: E
BB FS 1x5 86.3kg. Felt rpe 8 today.
10k MAF Run 1:03:39. Best MAF 10k this year. Weather was cool and it helped.
Remarks: Right wrist sprained and it hurts pretty bad. I woke up this way so either I fell off the bed last night OR my wife wristlocked me for snoring?
SUN: REST
SUMMARY:
Worked around the callus tear in my left hand for the week, so dropped snatches and it seems in ok shape to snatch again next week. Unfortunately my right wrist is sprained SOMEHOW and that means I have to work around not being able to use the right side - I imagine exercises like TGUs on both sides, right sided presses/snatch and barbell front squats are off the menu for next week.
Jul20-26
SFG 5/15
MON: BWT
1h KBP 2x5/5 28kg. Tough on L, =
BB FS 2x5 81.3kg. Good, =
TGU 2x1/1 28kg. Good, =
DL 1x5@106.3kg. Felt very “leaky”, need practice. Despite straps the callus tear still hurts.
ACC: 1h Pushup 2x6/6. Good, =
ACC: Pistol 2x7/7 VGood, +
ACC: Walking Lunge 4x20 bwt. Easy today.
PWR: 8x10m sprints. *
TUE: E
1h KBP 2x5/5 28kg. Tough on L, =.
BB FS 1x5 81.3kg, 1x3 86.3kg. Felt good. Maintain.
TGU 2x1/1 28kg. Ok. First rep on L was rough, but got better.
DL 1x5 106.3kg. Better today. Left hand still hurts even with straps though. Not snatch ready.
6k MAF Run. 39:21. 5k 32:28.
WED: BJJ
1h KBP 2x8/8 24kg. R rpe 6+, L rpe 7+. Great.
BB FS 1x5 81.3kg, 1x3 86.3kg. Good.
TGU 1x1/1 28kg. Got up but not the best reps.
HTGU 1x1/1 28kg. Fixing some instability so did this slowly.
KB RDL 2x10/10 24+32kg. Never done this before, works grip without pain. Good.
BJJ: 6x5min rolls, 2 gi, 4 nogi. Super fun.
THU: REST
FRI: LIGHT
1h KBPP 2x3/3 32kg. Easy
1h KBP 5/5 28kg, 1R 0L 32kg. The 28kgs felt ok.
BB FS 1x5 86.3kg, 1x1 91.3kg. Felt pretty ok, remember to keep tight at the bottom.
HTGU 1x1/1 28kg. Ok
TGU 1x1/1 28kg. Good! The HTGU serves as warmup.
KB SL RDL 2x5/5 32kg. Good.
SAT: E
BB FS 1x5 86.3kg. Felt rpe 8 today.
10k MAF Run 1:03:39. Best MAF 10k this year. Weather was cool and it helped.
Remarks: Right wrist sprained and it hurts pretty bad. I woke up this way so either I fell off the bed last night OR my wife wristlocked me for snoring?
SUN: REST
SUMMARY:
Worked around the callus tear in my left hand for the week, so dropped snatches and it seems in ok shape to snatch again next week. Unfortunately my right wrist is sprained SOMEHOW and that means I have to work around not being able to use the right side - I imagine exercises like TGUs on both sides, right sided presses/snatch and barbell front squats are off the menu for next week.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
-w31/2020, jul27-aug2,SFG 6/15-
MON:
Tactical Pullup 1x8. =
Pullup 1x8. =
1h Pushup L 2x7 =
KB Snatch L 3 x 2/3/5 24kg A+A. Felt pretty ok.
SQ 1x5 91.3kg =
Pistols 1x8/8 +
Remarks: Right wrist needs rest so a lot of ex subbed.
TUE: E
KBP L 2x9 24kg. +. rpe8.
KBPP L 1x5 28kg. +. Rpe6
Tac Pullup Var 5/3/3. +. Gd.
Pullup 1x5. +
SQ 2x3 96.3kg. +. Good.
2.4 TT #3 10:40. 9.5/10 effort. Season best.
WED: BJJ
KB Snatch L35 R35. 24kg A+A. Good news: right snatch was ok.
1h Pushup L 1x8. +. Good.
FS 1x5 91.3kg. Rpe 8. New 5RM!
BJJ. 4x5 min rolls. Right wrist was a bit wonky so sat out nogi.
Remarks: right wrist wonky after bjj. Not a good day.
THU: REST
FRI: E
KBP L 2x9 24kg. =rpe8 today.
KBPP L 5x1 32kg. +. Good.
SQ 2x5 96.3kg. + Shoulder mobility is getting better.
4k MAF Run. 26:40. Mid afternoon, super warm.
8x10m sprints. *
Remarks: no right side stuff - wrist hurts. Added E session.
SAT: E
30min Shoulder Mob work.
KB Snatch 40/40 A+A 24kg. Took about 20mins.
1h Pushup L 1x8. +. Rpe7+
SQ 2x5 101.3kg. Good. Shoulder felt good today.
E: 5k Sub MAF treadmill at 9.5kph (actual 8.9kph). Calibration was off, 5k watch/5.31k treadmill. Avg hr was only 131 as a result.
SUN: REST
SUMMARY:
Right wrist/thumb is a bit screwy. De Quervain’s syndrome or something like that, according to my googling. Guess I just need to rest it.
Good things: 1) 2.4k Timetrial #3 was best of the year so far at 10:40. There is a minimum of 1 more for the block. 2) New all time 5RM best for Front Squat with a 5x91.3kg. It was at rpe 8 too so got a chance to do even better, and this is not even the focus of the block.
MON:
Tactical Pullup 1x8. =
Pullup 1x8. =
1h Pushup L 2x7 =
KB Snatch L 3 x 2/3/5 24kg A+A. Felt pretty ok.
SQ 1x5 91.3kg =
Pistols 1x8/8 +
Remarks: Right wrist needs rest so a lot of ex subbed.
TUE: E
KBP L 2x9 24kg. +. rpe8.
KBPP L 1x5 28kg. +. Rpe6
Tac Pullup Var 5/3/3. +. Gd.
Pullup 1x5. +
SQ 2x3 96.3kg. +. Good.
2.4 TT #3 10:40. 9.5/10 effort. Season best.
WED: BJJ
KB Snatch L35 R35. 24kg A+A. Good news: right snatch was ok.
1h Pushup L 1x8. +. Good.
FS 1x5 91.3kg. Rpe 8. New 5RM!
BJJ. 4x5 min rolls. Right wrist was a bit wonky so sat out nogi.
Remarks: right wrist wonky after bjj. Not a good day.
THU: REST
FRI: E
KBP L 2x9 24kg. =rpe8 today.
KBPP L 5x1 32kg. +. Good.
SQ 2x5 96.3kg. + Shoulder mobility is getting better.
4k MAF Run. 26:40. Mid afternoon, super warm.
8x10m sprints. *
Remarks: no right side stuff - wrist hurts. Added E session.
SAT: E
30min Shoulder Mob work.
KB Snatch 40/40 A+A 24kg. Took about 20mins.
1h Pushup L 1x8. +. Rpe7+
SQ 2x5 101.3kg. Good. Shoulder felt good today.
E: 5k Sub MAF treadmill at 9.5kph (actual 8.9kph). Calibration was off, 5k watch/5.31k treadmill. Avg hr was only 131 as a result.
SUN: REST
SUMMARY:
Right wrist/thumb is a bit screwy. De Quervain’s syndrome or something like that, according to my googling. Guess I just need to rest it.
Good things: 1) 2.4k Timetrial #3 was best of the year so far at 10:40. There is a minimum of 1 more for the block. 2) New all time 5RM best for Front Squat with a 5x91.3kg. It was at rpe 8 too so got a chance to do even better, and this is not even the focus of the block.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.