Managed to get a really short yoga flow in on Tuesday while the baby enjoyed his hanging mobile. I’m going to try to get this kind of stuff in as the baby continues to grow and be more independent.
DFW week 6 day 2:
30 minutes of KB clean and press/squat with 28kgs.
Did 21 reps total. These were strict presses.
10 pull-up/25 push-up/25 squat
6/4 on the pull-ups.
5/24
DFW week 6 day 3:
30 minutes of 2 KB clean and push-press/squat with 28kgs.
I remember getting 36 reps total and feeling pretty good about it, so must be 18 rounds.
10 pull-ups/25 push-up/25 squat
Today-
DFW week 7 day 1:
30 minutes of 1/2/3 KB clean and push-press away/squat with 28kgs.
8 rounds total. Cleaning each rep is fatiguing my body too much + roughening up my hands too much, so I went back to doing clean and press aways like I did in the previous run.
11 pull-up/26 push-up/26 squat
DFW week 7 day 2
30 minutes of KB clean and press/squat with 28kgs.
Strict presses. Did 24 today. Got to 19 reps or so with ~5 min left, so I pushed the pace and almost did them EMOM.
Felt good- everything felt stronger and smoother today.
11 pull-up/26 push-up/11 forward lunges.
Pull-ups sucked pretty badly today.
DFW week 7 day 3
30 minutes of 2 KB clean and push press away/squat with 28kgs
Got 25 sets (or could be 24). Did the first two sets as strict presses. They felt ok, but I could tell that I’d need longer and longer rest periods for this, so went back to push presses.
Started off with an easy pace and then began pushing the pace after 9 sets. Got pretty tired by the end.
Just hung off the bar for 45 seconds instead of pull-ups.
26 push-up/11 reverse lunge.
DFW week 8 day 1
30 minutes of 1/2/3/4 KB clean and push-press away/squat with 28kgs.
4 rounds total. This began to feel pretty tough. Barely got through the 4s on round 3, so took a lot of time between ladders on the fourth round. Finished that round with about 6 minutes remaining and decided to stop there.
Hanging off the bar for 45 seconds
27 push-ups/11 forward lunges.
DFW week 8 day 2
30 minutes of 2 KB clean and push-press away/squat with 28kgs.
20 or 21 sets. Didn’t have it in me to push the pace today- body felt tired.
6 pull-ups/27 push-ups/ 27 goblet squats with 24kg.
Being fat really doesn’t help with pull-ups.
DFW week 8 day 3
30 minutes of 3 KB clean and push-press away/squat with 28kgs.
16 sets. Felt ok. I slept a lot yesterday, and I slept little today. It’s like I’m finally settling into this kind of sleep cycle adjusted to the days I lift.
11 chin-ups/27 push-ups/12 forward lunges with one 10kg KB.
6/3/2 on chin-ups. 6 lunges on one side and another 6 on the other side.
Moving away from DFW. I finally weighed myself over the weekend and, suffice it to say that I now get why pull-ups are so freaking hard!
I need to lose weight. Thinking on what to do, but for now-
5 EMOM armor-building complex with 24kgs-
3x2, 2x1
I really struggled with this. The cleans felt shitty and I could barely press the weight up.
28 push-ups/28 goblet squats with 24kg/30 second bar hang.
Holy crap, I actually managed to wake up at 5AM two days in a row-
10 TGU (alternating each side) with 10kg
5 rounds of- 15 KB swing with 24kg/5 goblet squat/5 push-up
Decided that I wanna try out KB long cycles, but with presses instead of jerks. Therefore when I write long cycle, assume it’s actually clean and presses unless stated otherwise.
My strength-endurance generally sucks, so this seems like a good way to improve it, and it’s very different from just about everything else that I’ve done before.
KB long cycle- 2x5 min with 10kgs.
I wanted to see if I can go full 10 minutes with 10kg. Nope. Rested 3 min and went again. Very tiring on the upper body. Did 4 reps a minute by going every 15 seconds.
Double KB front squat with 24kg- 3x8 with 90 second rests.
30 second hang/28 push-up/12 reverse lunges with 12kg KB.
Going to do some additional pressing with heavier KBs next time on top of the long cycle and see how that feels.
Yesterday-
We’re trying to sleep train the baby, and the baby decided to get up at 12AM and proceeded to cry for an hour straight. So no morning workout.
10 TGU (alternating each side) with 12kg.
This felt a lot harder than 10kg. Took 30 second rest between left and right.
5x6 EMOM burpee
Today-
Doing actual long cycles because, upon thinking about it, doing heavier presses after a bunch of lighter presses don’t make a lot of sense.
KB long cycle- 3x3 min with 10kgs. 2 min rest between sets.
Did 6 reps a minute. This made this a lot harder on the shoulders and arms. This is certainly a battle- not sure when my conditioning and endurance will be enough to get me to doing a full 10 min with even 10kgs.
Double KB press- 16kg, 3x8
Double KB front squat- 24kg, 3x8
6/4 pull-ups/ 28 push-ups/12 forward lunges with 16kg KB.