Get-ups- 5 reps each side with 10kg.
10 min of KB farmer’s carry with 24kgs.
4x3, 6x2 laps.
33 KB swings with 24kg.
Get-ups- 5 reps each side with 12kg.
10 min of KB front carry with 24kg.
8x5 laps
36 KB swings with 24kg.
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KB clean and press with 22kg and lunges-
7x5, 1x4, 1x5, 1x4
50 KB swings as 25/15/10
25 push-ups and 55 squat earlier in the day.
Was a long day and I didn’t want to do this at nearly 10PM, but I convinced myself that it’s only 10 minutes of hard work.
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26 push-ups and 56 squat and 26 glute bridges earlier in the day.
KB clean and press with 24kg and lunges-
12x2
10 Double KB row with 24kg
10 Double KB deadlift with 24kg
50 KB swings as 25/15/10
My lower back has been feeling bad for a while, definitely since Jan. It morphed into definite sciatica like sensations when I got sick last Monday, and this Saturday/Sundayish it became a serious pain. Shooting pain through the leg and all day.
Fortunately I can exercise, and the clean and presses and deadlifts actually made the pain disappear for a bit. But it’s back now.
Also getting smashed by allergies. I keep coughing up a storm and I think it makes the pain worse. Hopefully allergy meds work quickly.
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Get-ups- 5 reps each side with 12kg.
10 min of KB farmer’s carry with 24kgs.
7x3, 3x2 laps.
12 Double KB deadlift with 24kg
Left hamstring has seized up. Lots of tension in it and I can’t move my left leg well. Hopefully it gets better by tomorrow.
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So I got a gym membership today. This lower back pain and general increasing instability made me decide that, at this current stage, KBs and bodyweight alone aren’t going to cut it.
Did a lower body inspired session that uses EDT as the main work.
Deadlift-
95/135/185/225lbx5
TnG. Felt strong and fast. Grip wasn’t great on 225lb and I had to reset for the last rep, but this was done with DOH and I haven’t held this much weight in years. The KB work definitely kept my hands at an ok place.
Squat-
12x5 with 95lb
Done in EDT format in 10 minutes. Felt easy. Deliberately went light because I absolutely cannot afford to spend a day recovering afterwards. Setup and movement are muscle memory at this point and everything felt natural. My upper back and wrists weren’t used to the weight though.
Chest supported DB row-
30 reps with 10lb
Lat pulldown-
30 reps with light weight.
50 KB swings as 25/15/10 with 32kg
32kg is definitely a far better weight for this than 24kg.
Hopefully the sciatica-like pain and my upper back issues go away soon.
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Get-ups- 5 reps each side with 16kg.
Much harder on the left side vs the right side.
10 minutes of double KB front rack carry with 24kgs.
9 total laps at the gym. Felt tough.
cable row-
30 reps
Lat pulldown-
30 reps with light weight.
29 push-ups
69 squats
The squats felt tough. As expected legs are sore even with 95lb. Good thing I went super super light.
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Power clean and press and lunges-
12x3 with 95lb
Done in EDT format in 10 minutes. Trying to gauge how to transition from KB clean and press to barbell power clean and press and whether it does end up being a direct translation in strength. It’s not supposed to, but it feels like it. This felt much easier than I expected- easy overall. Probably will just go with 5s next time.
30 Elevated RDLs with 95lb
30 chest supported DB row
30 push-up
60 squat
30 bench press with a bar
30 neutral grip lat pulldown
50 KB swings as 25/15/10 with 32kg
The swings felt tougher. Probably because of the RDLs.
Felt good. It is nice to simply not care about the assistance work at all and just do 30 reps of something.
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15 minutes of 10 push-ups and 20 squats with 20lb in backpack.
Did a total of 6 rounds.
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Power clean and press and lunges-
3x5, 7x4 with 95lb
Done in EDT format in 10 minutes.
30 bench press with 65lb
30 cable row
30 goblet squat with 16kg
30 neutral grip lat pulldown
50 KB swings as 25/15/10 with 36kg
36kg is a great weight to swing.
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Get-ups- 5 reps each side with 16kg.
Felt much less harder but still harder than it ought to be.
10 minutes of trap bar carry with 225lb.
Walked down and rested, then walked back and rested. 10 of this total. Been a while since I carried this must weight and it felt hard but good.
30 double-arm cable row
32 push-up
62 squat
30 lat pulldown
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Squat and push-ups
10x5 with 105lb
Done in EDT format in 10 minutes. Felt easy. Letting myself build up.
30 RDL with 115lb
Short pause after 20
30 DB bench with 30lbs
10 RFESS
30 chest supported DB row
30 machine high row
This felt awesome- specifically it reveals the imbalances and weirdness in my upper back and I felt noticeably ‘tighter’ and ‘sorer’ on the left side. Presumably doing a lot of this will hopefully resolve this.
50 KB swings as 25/15/10 with 36kg
I feel awesome.
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33 push-ups
63 squats
10 minutes of kb front hold carry with 8kg
12x2 laps.
I’m doing this because I’m finding it hard to carry the baby like this and want to build up the stamina for this.
Then like 40+ minutes of walking with 20lb+6kg in my backpack.
It’s nice to have some time to do cardio. This felt easy, but then again I was walking pretty casually.
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Power clean and press and lunges-
8x5, 2x4 with 95lb
Done in EDT format in 10 minutes.
Felt challenging.
30 bench press with 65lb
30 machine low row
Didn’t like these as much, and I chose too high of a weight to make it a simple rep of 30.
30 back squat with 65lb
30 lat pulldown
50 KB swings as 25/15/10 with 36kg
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Squat and one-hand DB OHP-
10x5 with 115lb and 30lb
Done in EDT format in 10 minutes. Felt easy.
30 RDL with 135lb
Short pause after 22
30 DB bench with 40lbs
Short pause after 23 or so
30 machine high row
12 RFESS
30 lat pulldown
50 KB swings as 25/15/10 with 36kg
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Did 35 push-ups yesterday. Legs felt rather sore from the RDL.
Today-
Power clean and press and lunges-
10x3 with 105lb and 20lb
30 chest supported DB row with 20lb
30 sitting hamstring curl
Was pressed for time, so just did those. I had intended to do more push-ups and squats at home after I finished my day, but I finished my day just now and I am no longer in the mood.
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modified WOD Cindy-
15 sets of 1 pull-up/10 push-up/15 squat
EMOM for the first 8 sets, then E2MOM.
10 minutes of KB goblet carry with 36kg
10 back and forth.
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Felt sore in several places today from the modified Cindy yesterday, but not painfully so. Took a tylenol before heading to the gym just in case.
Squat and one-hand DB OHP-
10x5 with 125lb and 35lb
Done in EDT format in 10 minutes. Felt easy.
30 RDL with 145lb
Short pause after 21. This is feeling harder and harder, but not sure what exactly- grip, hamstrings, or just the fact that I’m not used to holding load for a while.
30 BB bench with 75lb
30 chest supported DB row with 25lb
This felt fatiguing. Broke it into 3 sets.
14 RFESS
So did this. Couldn’t balance myself well today.
25/17/12 KB swings with 36kg
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Power clean and press and lunges-
6x4, 4x3 with 105lb and 20lb
30 DB bench with 45lbs
Short pause after 20
30 chest supported row DB row with 30lb
This felt fatiguing. Managed in 2 sets I think.
30 back squat with 95lb
Smooth and easy.
30 sitting hamstring curl
Doubled the weight because it felt so easy last time and paid the price- this felt hard. Need to be more mindful of the weight next time.
30 lat pulldown
25/19/14 KB swings with 36kg
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Squat and one-hand DB OHP-
10x5 with 135lb and 40lb
Done in EDT format in 10 minutes. This one finally took a bit of effort, but I’m not sure if it’s because the weight is appropriate or because I’m just fatigued. My hamstrings especially are feeling tired right now. The 40lb press feels appropriate for what I’m trying to do.
30 BB bench with 85lb
30 chest supported DB row with 30lb
Did it in two sets.
30 RDL with 145lb
This felt tough on the hamstrings. But then again this time around I did them slow and controlled, whereas before I just rushed through the reps.
30 calf raises
First time doing them. Felt eh.
30 neutral grip lat pulldown
Felt a bit tough
25/15/10 KB swings with 36kg
Reducing rest time in between sets.
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