Antiquity's Training Log: Just plugging away

Training Logs
2185

4/15/2025

Prep work:
3 rounds:
1 min Airdyne
5 prying KB goblet squats
5/5 KB halos
Bar hang

Workout:
100 KB swings; 36 kg KB
50 strict ring dips
50 strict ring rows

Accessories:
100 sit ups
5 x 100ft farmer’s carries; 2 x 22kg KBs

Notes: Another “recovery” day. Preceded the above with a 30 min walk.

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2186

4/16 and 4/17

Keeping up the active recovery week. Very similar days, so I’ll post once:

Prep/Warm up
30 min walk
3 x 5 Prying KB goblet squat
3 x 5/5 KB halos
3 x 1:00 Airdyne

Some easy work:
75 KB swings; not heavy

Easy strength:
OHP: 2 x 5 x 85 lbs
FSQ: 2 x 5 x 115 lbs
Farmer’s carries: 2x
Sit ups/ab wheels: 2 sets

Mobility/accessories:
Banded mobility work
Push ups/inverted rows

Notes: Keeping it light and easy. Added in some of Dan John’s Easy Strength approach: 2 x 5 x ~50% of some barbell movements.

It’s actually HARD to not do more. Just enough to feel ready to workout, then shut it down. My hand is healing frustratingly slow. It doesn’t hurt so much that I can’t do basically anything, but it also hurts enough that I want it to actually heal. The swings seem to be great for everything - recovery band also the hand. The wide handles don’t bother it at all.

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2187

4/19/2025

9 am, CF gym

5 rounds for time:
20 GHD sit ups
10 box step ups. 20" box; 1x50lb DB
20 American KB swings; 24 kg KB
400m run
Time ~19:00

Notes: First day back in a while. Pretty mellow workout, which was perfect for a Saturday morning.

5 Likes
2189

April 20, 2025
Location: Garage | Start Time: 8:00 AM

Part 1: Strength Work

Bench Press (531 “Five and Dime” progression):

  • 5 × 95 lbs
  • 5 × 115 lbs
  • 5 × 145 lbs
  • 10 × 155 lbs
  • 5 × 185 lbs
  • 10 × 205 lbs

Superset A2:

  • Face Pulls – 6 × 10

Superset B:

  • B1: Strict Deficit Push-Ups – 5 × 15
  • B2: Kettlebell Swings – 5 × 15 (28 kg KB)

Part 2: MetCon

12-Minute AMRAP

  • 10 Calories Airdyne
  • 5 Strict Ring Pull-Ups
  • 3 Trap Bar Deadlifts @ 300 lbs
    Result: 8 Rounds

Rest: 3:00 Minutes

Then: 3 Rounds for Time

  • 21 Calories Airdyne
  • 15 Reverse Barbell Curls (empty bar)
  • 9 Trap Bar Deadlifts @ 240 lbs
    Time: 6:51

Notes:
Great garage session! Followed 5/3/1 “Five and Dime” for bench press. The MetCon was from a WOD I missed at the gym last week.

6 Likes
2190

8 am, garage

AI-generated workout using push ups, assault bike, and KBs.

Part 1: Strength Primer (10 minutes EMOM)

  • Odd minutes: 10 KB Swings (heavy, Russian-style)
  • Even minutes: 10 Strict Push-Ups (tempo 2-1-1; slow down, slight pause at bottom)

Part 2: MetCon

4 Rounds for Time:
Wearing a 30# weight vest

  • 20 calories Assault Bike
  • 15 squats
  • 10 Push-Ups on bear blocks

Rest 1 min between rounds

Part 3: Finisher – 7-Minute AMRAP

  • 10 cal Assault Bike
  • 10 Push-Ups
  • 100 foot farmer’s walk

Notes: Wanted something moderate today, so asked AI to help me out. This, in my mind, is a “ramp up” week after last week’s deload. Went hard but not close to all-out, and no movement was overly taxing.

5 Likes
2191

4/22/2025

Hryox class, 7 am (at my CF gym)

4 zones; 9:00 each; 2:00 between zones

Zone 1:
Partner 1: rows
Partner 2: 5/5 DB discus “throws”; 10 plank DB pass throughs
Continuous work, just switch when partner 2 finishes

Zone 2:
20m sled push
Partner 2 rests will Partner 1 pushes

Zone 3:
Double KB DL’s
Double KB front squats
Partner 2 rests while Partner 1 works

Zone 4:
4/4 DB 1-arm push presses
4/4 DB 1-arm rows
Partner 2 rests while Partner 1 works

Notes: Pretty easy workout. The sled pushes were the toughest, just due to the singly-focused movement for 9 minutes.

1 Like