mikhou's training log

[mikhou]

Yesterday - Rest day

Today
OHP - 4x8 @ 39.4 kg
SQ - 4x8 @ 86 kg
WPU - 4x10 @ bw (63kg) - I did 10, 10, 9/1, 7/2/1. If I don't get all of my WPUs by the end of this 3-week cycle, I'll test and then start again with a 90% TM.
Ab wheel - 2x5

[mikhou]

I did a group 30:30 for 30 workout today using: pushups, bw squats, bw rows, bw RDLs, planks, and burpees.

[mikhou]

OS Resets
Fun Run - 47 minutes with some push-ups thrown in. (I didn't anticipate the group workout yesterday so I cut down on the push-ups and DB rows that I planned to do as part of my fun run today.)

[mikhou]

2 days ago - Rest day

Yesterday
OS Resets
OHP - 4x8 @ 44.4 kg
SQ - 4x8 @ 96 kg
WPU - 4x10 (10,10,10,6/2/2)
KB swings - 60,25,15 @ 18 kg

Today
HIC #10. Short Hills

[mikhou]

OS Resets
Push-ups - 4x72
DB rows - 4x10 @ 21 kg
DL - 5/3/2 @ 102.2/116/122.2 kg
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand

[mikhou]

Yesterday - Rest day

Today - AM
OS Resets
OHP - 4x8 @ 44.4 kg
SQ - 4x8 @ 96 kg
WPU - 4x10 (10,10,10,8/2)
Ab wheel - 1x6, 1x4

PM - Did a group 30:30 for 30 workout. Looks like this could be a regular thing on Tuesday so I'm trying to figure out how to work that in, when to rest the next day, and when to go ahead with my workout.

[mikhou]

After the group workout yesterday, I just wanted to get in some quick cardio. I did 30:30 sprints for 20 rounds (30 seconds sprint, 30 seconds rest for a total of 20 minutes).

[Maxrip13]

Yesterday - Rest day

Today - AM
OS Resets
OHP - 4x8 @ 44.4 kg
SQ - 4x8 @ 96 kg
WPU - 4x10 (10,10,10,8/2)
Ab wheel - 1x6, 1x4

PM - Did a group 30:30 for 30 workout. Looks like this could be a regular thing on Tuesday so I'm trying to figure out how to work that in, when to rest the next day, and when to go ahead with my workout.

I always have success putting an LSS run following any training like that. Just enough to get a training response and also speed up recovery from whatever randomness people decide to do. That way you can adjust the run intensity based on how the session was.

[mikhou]

I always have success putting an LSS run following any training like that. Just enough to get a training response and also speed up recovery from whatever randomness people decide to do. That way you can adjust the run intensity based on how the session was.

Thanks for sharing your experience. I could definitely see that working. And that's exactly why I went with a HIC today that had no additional SE component. Short 30 second sprints weren't too bad, but I like the idea of an E run and just going by feel.

[mikhou]

52 minute Fun Run with push-ups (4x72) and DB rows (4x10 @ 21 kg)