Workout 20

15:30 Home

Warmup

One arm KB press 2x8x16

Pullups 2x8

Pistols 2x5x8

Ab wheel 2x10

Swings 30 sec/1min 24 Kgs, footwork as active rest for 10 minutes

Lunge pad 10 minutes

Stretch: hamstrings, couch stretch. cgest

MobilityWOF Ep294: Thoracic mobility.

Workout 19

18:30 Home

Warmup

One arm KB press 5,20, 8x16

Pullups 5x12, 8x8

GS 2x5x24

Hollow rocks 10 seconds on, 10 seconds off for 3 minutes (alternating arms.)

Snatches 50x16

Stretch: hamstrings, couch stretch.

Rest day.

22:00 Home

MobilityWOD Ep 292: Hip extension, couch stretch.

I finished my course of antibiotics yesterday and my ear infection seesm to be cleared up. I'm still feeling a little under the weather but hopefully teh weekend should aid my recovery.

Fencing Practice.

18:00 Fencing

Warmup
Luneg pad

Bouts.

1. B. 15-14
2. B. 10-1
3. B. 5-3
4. B. 5-2
5. B. 5-2

My first training session in a month. I fenced pretty well. I focused on controlling the distance and in general it worked well. I got caught and forced to go for 50/50 counter attacks sometimes. I need to keep options open.

My old Achilles injury flared up. I think it's time to have a look at some new shoes and the current pair seem to have lost all support.

Stretch: Wall splits.
MobilityWOD Ep 293: Feet soft tissue, PT and Gastroc soft tissue, achilles,

Workout 18

18:30 Home

One arm KB press 2x5x19

Pullups 2X5

GS 2x5x24

Hollow rocks 10,9...2,1

Swings 10,9...2,1 x24

Stretch: Hip capsule. internal and external rotation. Couch stretch.

Workout 17

18:30 Home

One arm KB press 2x5x20

Pullups 5x16,12

Pistols 2x5x12

Hollow rocks 10 seconds on, 10 seconds off for 3 minutes (alternating arms.)

Swings 3x25x34

Stretch: Hip capsule. internal and external rotation. Couch stretch.

MobilityWOD Ep 291:Forearms.

Workout 16

10:00 Home

Warmup


Lunge pad 20 minutes.

One arm KB press 2x5x16

Pullups 2x10

GS 2x24

Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 24 Kg 50

Stretch: Hamstrings.

Workout 15

10:30 Home

One arm KB press 5x20, 8x16

Pullups 5x16, 5x12

Pistol 5x15

GS 5x20 

Hollow rocks 15 seconds on, 15 seconds off for 4 minutes (arms by side.)

Snatches 12Kg, 10,9,8...2,1 (110)

Stretch: Hamstrings, hip internal rotation.

Workout 14

18:30 Home

One arm KB press 2x5x16

Pullups 5x16, 10xBW

Pistol 2x5x12 

Hollow rocks 15 seconds on, 15 seconds off for 4 minutes (arms by side.)

1H Swings 30/30 20 reps 6 minutes

Stretch: Hamstrings, hip external rotation, soft tissue of hip

Workout 13

18:30 Home

One arm KB press 5x20 5x16

Pullups 2x5x12

Pistol 2x5x12 

Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Snatches 3x10 (60)

Stretch: Couch stretch, chest stretch

MobilityWOD Ep 290: Wall squat, internal rotation, figure of 4 with bands. Pancake splits 5 minutes.

Workout 12

18:00 Home

One arm KB press 2x5x16

Pullups 2x5

Goblet Squats 2x5x20
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 20Kg 30/30 5 minutes.

Stretch, Hamstrings, soft tissue hip and ankles.

MobilityWOD Ep 286:Soft tissue chest

Workout 11

18:30 Home

One arm KB press 3x20 8x16

Pullups 2x6x12

Pistol 2x5x12Hollow rocks 15 seconds on, 15 seconds off for 4 minutes (arms by side.)

Snatches 16Kg 100 (20,15,10,5)

Stretch: Hamstrings, quads, soft tissue lower legs.

Workout 10.

18:30 Home

One arm KB press 2x8x16

Pullups 2x7x12

Goblet Squats 2x10x20
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 20Kg 30/30 6 minutes.

Stretch, Hamstrings, soft tissue hip and ankles.

Workout 9.

18:30 Home

One arm KB press 2x7x16

Pullups 2x5x12

Pistol 2x5x12, to parallel or below. (getting full depth on last reps)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Snatches 15/15 16Kg, 6 reps for 5 minutes.

MobilityWOD Ep 284:Hips

Workout 8.

18:30 Home

One arm KB press 2x5x16

Pullups 2x5x12

Pistol 5x12,8, to parallel or below. (getting full depth on last reps)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Swings 30/30 20Kg, 20 reps for 5 minutes.

Stretch: Couch stretch, soft tissue, hips, feet, achilles.

Workout 7.

18:30 Home

One arm KB press 6,7x16

Pullups 2x6x8

Pistol 2x5x8, to parallel or below.
Hollow rocks 15 seconds on, 15 seconds off for 3.5 minutes

Snatches 15/15 16Kg, 5 reps for 5 minutes.

MobilityWOD Ep 282: Shoulders

Stretch: Wall squat stretch, frog, wall splits.

Workout 6.

18:30 Home

One arm KB press 5x16,12

Pullups 2x5

Goblet Squats 2x5x20
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes (arms by side.)

Swings 16Kg 30/30 5 minutes.

Stretch: Hamstrings

Workout 5.

18:30 Home

One arm KB press 2x5x16

Pullups 2x5x8

Pistol 2x5x8, to parallel or below.
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Snatches 15/15 16Kg, 6 reps for 5 minutes.

Stretch: Couch stretch, lower leg soft tissue.

R&R

21:00 Home

MobilityWOD Ep 281: Hip extension and soft tissue.
Achilles soft tissue

Workout 4.

18:30 Home

One arm KB press 2x5x16

Pullups 2x5x8Pistol 2x5x8, to parallel or below.
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Snatches 15/15 16Kg, 5 reps for 5 minutes.

Stretch: Couch stretch., hip mobilization, soft tissue hips, soft tissue achilles and feet, thoracic mobility.

Workout 3.

18:30 Home

One arm KB press 2x5x16
Pistol 2x5x8, to parallel
Pullups 2x5 (2nd x8)
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes

Snatches 15/15 16Kg, 5 reps for 5 minutes.

Stretch: Couch stretch., hip mobilization, soft tissue quads.

Rest day

19:00 Home

MobilityWOD Ep 280: Quad and low back soft tissue.

Workout 2 and a morning run

07:00 Home

Run 2 miles pushing stroller.

18:00 Home

15:00 Home

One arm KB press 2x5x12
Pistol 2x5x8, to parallel
Pullups 2x5
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes, half with hands over head.

Snatches 15/15 12Kg, 7 reps for 5 minutes.

MobilityWOD Ep 279: Lower legs

Stretch: Couch stretch.

Workout 1.

17:00 Home

One arm KB press 2x5x12
Pistol 2x5 with strap for support
Pullups 2x5
Hollow rocks 15 seconds on, 15 seconds off for 3 minutes, half with hands over head.
Snatches 15/15 12Kg, 7 reps for 5 minutes.


MobilityWOD: Ep 278: Hamstring and hip flexors.

A day at the beach and a little mobility work.

11:00 The Beach

The Jersey Shore gets such a bad name but people forget about fantastic spots like Sandy Hook.

19:00 Home

MobilityWOD Ep 277: Soft tissue hips and glutes.

40 day program

My routine for the next 40 days.


One arm KB press 2x5
Pistol 2x5
Pullups 2x5
Hollow rocks 15 seconds on, 15 seconds off.
Swings or snatches


This is based on Dan John's program and further inspired by this blog.


My plan is to progress slowly and work on form. I'll snatch when I feel fresh and swing when I'm either tired or just want to go all out. 


I chose hollow rocks as a alternative to ab wheel rollouts for a few reason. First and foremost was variety, I've been doing the rollouts for a few months now. Secondly the higher volume of rollouts seemed to be a minor SI joint irritant. Finally I could do with some static ab work but not planks.