KB mile with 20kg KB- took ~16:39
I’m getting quicker and quicker. Took a brief couple seconds in the middle to respond to an important text. I think that time off actually helped me recover a tad bit.
1 mile walk with ~43lb in my backpack.
Took ~16:29
That certainly puts things into better context. Still, getting 7 4 in a row is… odd!
I don’t actually like Pavel’s stuff- Grease the groove never worked for me and I’m not a big fan of evangelicals of a single tool.
But KBs are pretty much all I got right now, so might as well give it a try. And honestly I have only myself to blame if it doesn’t go right; I don’t think Pavel would have approved of weighted push-ups and squats during the ‘anything else days’.
We’ll see go it goes!
It rained quite a bit yesterday, so I didn’t get to jog. I just did 10 mins of turkish get-ups with 8kg before I got bored.
Rite of passage week 3 heavy day
5 ladders of 1,2,3 KB clean and press with 20kg KBs and pull-ups with varying weights.
Waved 30/20/off for set 1,2,3,5. Skipped 4. Felt pretty challenging on the last set.
4 sets of 40 second on/ 20 second off KB swings with 32kg.
29, 28, 27, 24=108
This felt like pretty solid short bout of conditioning. 40/20 felt like just the right kind of stimulus for a 4 min work.
5 reps each side of 10kg turkish get-ups.
10 EMOM rounds of KB farmer’s carry with 32kg and 24kg KB +20lb in backpack.
I felt far less strain on my left trap. In fact today felt more like a bit of strain over the entire shoulder region.
I started doing some daily work again. Restarted Recon Ron- currently on week 3 and the top set already feels a bit iffy- and now I’m doing some daily push-ups up to a 100 reps and some goblet squats in the morning.
Rite of passage week 3 medium day
5 ladders of 1,2 KB clean and press with 20kg KBs and pull-ups with varying weights.
Waved 30/20. Felt pretty good.
9 min of one-handed KB swings with 20kg- alternated 10L/10R then a couple seconds of rest to let the hand rest. Ended with 160+8R.
5 reps each side of 12kg turkish get-ups
10 EMOM rounds of 100lb sandbag bearhug carry + 30lb in backpack.
Felt pretty good.
I averaged a below 14min/mile during my lunch walk today. I’m pleasantly surprised by how fast I can walk now and how it felt like it took no real effort.
Rite of Passage week 2 light day
5 ladders of 1 KB clean and press with 20kg KB and ladders of pull-ups with 30lb
10 min of snatches- alternated between 10L/10R with 20kg KB.
Got 100+5. Kept it comfortable- good bits of rest between sets of 20s.
Yesterday-
~50 min zone 2 jogging. Legs felt bad, but it had no impact on my time. I jogged ~4 miles. This previously took me 54-56 min and now I’m finishing it slightly over 50 min. Not bad at all.
Today-
Rite of passage week 4 heavy day
5 ladders of 1,2,3,4 KB clean and press with 20kg KBs and pull-ups.
I did the first rep of pull-up with 30lb in my backpack and immediately realized this wasn’t happening today. I went on an eating binge yesterday and today and I barely drank water today. I’m sure that affected today’s performance but, man, adding another set of 4 onto this makes this feel significantly tougher!
7 min of KB swings- did sets of 20 followed by 10 deep breathes with 32kg KB.
Did 140. I did 200 before, but that was on week 2. I’m not terribly surprised that coming close to doubling the volume on the clean and press impacts KB swings.
5 reps each side of 12kg turkish get-ups
5 every 30 second rounds of KB farmer’s carry with 32kg and 24kg KB + 30lb in backpack.
This felt tough!
Rite of passage week 4 medium day
5 ladders of 1,2,3 KB clean and press with 20kg KBs and pull-ups with varying weights.
Waved 20/10/5 Felt ok.
8 min EMOM one-handed KB swings with 20kg- Did 10L/10R each rounds. Finished each set with ~25 seconds remaining.
5 reps each side of 14kg turkish get-ups
A bit tough on the left side but nothing significant.
10 mins of 50lb sandbag bearhug carry back and forth.
Went at a slow and comfortable pace. I think I got 15 or 16 rounds in total.
Rite of Passage week 3 light day
5 ladders of 1,2 KB clean and press with 20kg KB and ladders of pull-ups with 20lb.
Felt comfortable and easy.
5 mins of KB snatches- alternated 10L/10R with 16kg KB.
Got 100 reps and right then the timer rang.
My shoulders feel a lot better with snatching. I pushed the pace a tiny bit by not taking any dedicated rests between each 10L/10R until I began to feel the need to. Started to feel fatigued after the third ‘round’ and so began taking a bit of rest between each 10s as needed.
KB mile with 20kg KB- took ~18:05.
I did this outdoors and made two crucial mistakes-
The loop I choose is much longer than the loop inside the house. This means longer time holding the KB at one side->more accumulated fatigue over the long run-> more tired overall./
I brought my phone with me, which banged against the KB whenever I held it next to the pocket that my phone was in.
So I ended up stopping at each loop to put the KB down, then swap KB and phone positions.
Ended up really tiring me out.
Yesterday-
~67 min zone 2 jogging.
HR quite a bit higher- similar to days when I have coffee even though I didn’t drink any prior to the run today. I’ve been feeling anxious lately, so I attribute it to that.
Today-
Rite of passage week 5 heavy day
5 ladders of 1,2,3,4,5 KB clean and press with 20kg KBs and pull-ups.
Took nearly 40 minutes to get through.
3 mins of KB swings- 89 total reps with 32kg KB.
The RNG gods gave me a break today. I just did as many as I could.
I went on a trip. Got really sick. Felt very tired all last week. Feeling slightly less tired today and felt the itch to workout.
Rite of passage week 6(ish) heavy day
5 ladders of 1,2,3 KB clean and press with 20kg KBs and pull-ups.
The clean and presses didn’t feel that bad. The pull-ups felt really tiring on my lats.
9 mins of KB swing- 200 total reps with 24kg KB.
Took it easy. sets of 30 at first, then later sets of 20 with 12 or so deep breathes in between. Feeling a bit light-headed.
Yesterday-
5 Turkish getups each side with 16kg
Felt pretty tiring.
7 EMOM rounds of farmer’s carry with 24kg and 20kg
I moved, so I’m figuring out the distance I have to move in my new townhome. Ended up with a distance that makes a little less than 25 seconds to carry based on the time left on the timer.
10 minutes of goblet walks with 8kg KB.
This really tires out my biceps.
21 goblet squat with 24kg KB.
5x8 EMOM push-up
Gotta restart somehow.
Today-
Rite of passage week 6(ish) light day
5 ladders of 1 KB clean and press with 24kg KB and pull-ups.
I wanted to see how it would feel. Felt a bit rough.
7 EMOM rounds of snatches with 20kg-
Did 5 reps each side. Started to get pretty tiring near the end.
22 goblet squat with 24kg KB.
5x8 EMOM push-up
My legs, particularly my inner thighs and glutes, feel like they’re on fire. I haven’t felt this level of soreness since I’ve been barbell squatting for lots of reps years ago. Muscles are thoroughly deconditioned.
5 Turkish getup each side with 16kg
Got a bit iffy on the second rep. So I took tiny rests after each reps and did them with a bit more force. Went a lot better afterwards.
10 EMOM 50lb sandbag carry.
Felt easy.
23 goblet squat with 24kg KB.
5x8 EMOM push-up
This felt easy. That’s good.
Rite of passage week 6(ish) medium day
5 ladders of 1, 2 KB clean and press with 24kg KB and pull-ups.
Felt a bit tired near the end, but def. better than on Weds.
3x 40 second on/20 second off one-armed KB swing with 20kg
27L
27R
10L+10R+4L
Felt fine.
23 goblet squat with 24kg KB.
5x9 EMOM push-up
The push-ups felt a bit iffy on the last set, but overall fine.
My hunger is back and I’ve been eating a lot more protein again. Hopefully strength recovers pretty quickly.
24 goblet squats with 24kg KB.
5x9 EMOM push-up
10 EMOM stuicase carry with 32kg.
30 minutes of walking around the house with 20lb in my backpack.
My new townhome is two stories, so I spent some time walking up and down. Def. upped my HR. It felt good.
Yesterday-
25 goblet squats with 24kg KB.
5x9 EMOM push-up
Today-
Rite of passage week 7(ish) heavy day
3 ladders of 1,2,3 KB clean and press with 24kg KB and pull-ups.
The sets of 3 felt a bit rough, but overall pretty good.
8 40 sec on/20 sec off KB swings with 24kg
Did 193 total. 29/28/23/23/23/22/22/23.
Grip proved to be the biggest issue. I began needing mini rests in 15-18 seconds in each set.
25 goblet squats with 24kg KB.
5x10 EMOM push-up