Workout 40!!

15:00 Home

Warmup

Press 5x16, 2x24, 5x20
Pullups 2x5
Pistols 2x5x12
Ab wheel (standing) 10
Swings 50x24

Stretch hamstrings and calves.
MobilityWOD Ep 309: Low lunge with band, front splits with band.
Achilles rehab.

And that's it folk. 40 workouts in a row. Today was a bit anticlimactic, I really didn't have much get up and go. Overall though I'm very please.

I can press the 24 for triples, do pullups with the same weight and snatch the 20 easily. My pistols improved but it's a difficult exercise to load progressively. I consider the ab work a major success and I feel much stronger their. Mobility remained good and I kept the old injuries under control. Rehabbing my achilles tendon will now be a major focus. I'm taking the remainder of the week off from kettlebells.

Workout 39

10:00  Home

Warmup


AT rehab

One arm KB press 5x16, 3,2,2,1,1,1x24

Pullups 2x5x24

KB FS 2x6x44

Windscreen Wipers 2x10

Snatches 12x16 on the minutes for 6 minutes (72)


MobilityWOD Ep 307: Shoulder internal rotation

Workout 38

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5

Pistols 2x5x8

Ab wheel 2x10

3 rounds snatches 5x20, swings 10x20


Stretch hamstrings
MobilityWOD Ep 308: Couch stretch, 5 mintes each side.

Workout 37

18:30  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Ab wheel kneeling 2x10

Snatches Swings 50x24

Stretch: Hamstrings, calves

Rehab: Achilles 3x10 theraband
MobilityWOD Ep 308: Couch stretch 5 minutes.

Workout 36

16:00 Hotel

Warmup

All with dumbbells and all weights in lds.
Dumbell Press 5x30, 3x45, 5x40
Pullups 2x8
GS 3x5x50
Hollow rocks 2x30
Swings 25x50
Farmers walls 2x50

Stretch: hip external rotation, hamstrings.

Stuck in a hotel thanks to the hurricane.

Workout 35

18:30  Home

Warmup

One arm KB press 5 x16, 2x24, 5x20

Pullups 5x24, 10

Pistols 3x5x8

Ab wheel (kneeling to full extension) 2x12

Swings 3x25x24.

Stretch: Hamstrings.

Soft tissue: Hips

Fencing Practice.

17:00 Fencing

Warmup

Bouts:

1. B. 15-10
2. C. 5-0
3. B. 15-5
4. B. 10-15
5. B. 15-12
6. B. 10-7
7. B. 6-10
8. B. 6-10
9. B. 15-10
10.B. 5-2
11. B. 2-5
12. B. 5-2

Stretch: Wall splits.
Soft tissue: hip flexors
MobilityWOD Ep 305: Hip extension and internal rotation.

Workout 34

18:00  Home

Warmup

One arm KB press 2x5x20

Pullups 2x5x20

FS 2x5x44

Wind shield wipers 1x12

Swings 50.

Stretch: Hamstrings.

Soft tissue: Hips
MobilityWOD Ep 303: Ankles mobilization.

Workout 32

18:30  Home

Warmup

One arm KB press 2x10x16

Pullups  2x10

Air lunges 2x8

Hollow rock 15on,15 off 5 minutes

Snatches On the minutes 12x16 for 6 minutes (72)

Stretch: Hamstrings, chest

Soft tissue: Glutes, chest

Workout 31

18:30  Home

Warmup

One arm KB press 5x15, 5x1x20

Pullups 5x5 (parallel grip)

Pistols 2x5x12

Windshield wipers 2x10

Swings 50x24

Stretch: Side splits.

Soft tissue: Hip flexors

Workout 29

11:00  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x12

Ab wheel standing 10

Snatches 10,9...2,1 12Kg

Stretch: Hamstrings,chest, soft tissue hips, 

Workout 28

11:00  Home

Warmup

One arm KB press 5x20, 1x24

Pullups 3x20, 10 

FS 2x6x40

Hollow Rocks 10x10

Swings 50x24

Stretch: Hamstrings

Workout 27.

18:00  Home

Warmup

One arm KB press 2x5x16

Pullups 2x5 (parallel grip)

Pistols 2x5x8

Windshield wipers 2x8

15 Swings, 30 seconds recovery
10 Snatches each hand, 30 seconds recovery
3 rounds 16Kg

Stretch: Hamstrings,chest, soft tissue hips,