Just Too Light

Only had 1 8kg KB in Petropolis, so had to improvise a bit!

1 x 10 of each:
Round the body pass
Through the leg pass
Halos
1 arm press on one leg (elbow meets knee at bottom of press)
1 arm sots press each side

1 x 2min bottom of squat with KB in hands (open hips with elbows inside knees)

1 x TGU each side (1 min up and 1 min down; i.e. 1 rep = 2 mins)

100 Thrusters @ 8kg (50 each arm)  

Thrusters = 3.08


20/4

PRACTICE handstands for 10 mins

Lets Get Back to the Program

Today I trained with my client to make the most of short time. Hardly broke a sweat and certainly didn't make any gains but sometimes it's good to grease the groove, keep the nerves firing and just feel alive!

WOD:

All exercises using one or two 16kg kettlebells; 1 arm exercises done on both sides

1 x 10 of each for QUALITY:

American swings

1 arm Russian swings

Double Russian swings

1 arm cleans

Double cleans

1 arm clean & military press

Double clean & military press

1 arm snatch high-pulls (KB style different to BB)

1 arm snatches

Double snatch high-pulls

Double snatches (stomp snatches if necessary)

Pedra da Gavea

Climb Pedra da Gavea (and fly down if it takes your fancy!)

Takes about an hour and a half each way, theres a part near the top which is bordlerine doable without ropes (have to come down backwards), the bigger groups send people up with ropes if they need.

Post Open Blues

Still on the theme of no overhead work, no open movements (bar dls), and some single arm / single leg movements thrown in...


WOD:
5 x 5 Split squat   32-36-36-36-36kg (2 DBs)
6 x 4 Deadlifts @ 125kg
5 x 5 DB bench press @ 24kg 
5 x 5 1 arm DB rows @ 24-32-32-32-32kg

Leme Outside

Still doing anti CF open movement training and having a break from overhead movements. Throwing in some single arm / leg or DB / KB movements. Would be good to get hold of some strongman equipment - stone carries, sled pulls, thick bars, grip training etc. but as always make do!

Smash and floss triceps and hamstrings

WOD:
4 x 8 Strict dips
5 x 8 Horizontal rows
3 x 15 Hollow rocks
3 x 15 Superman rocks, 30 secs plank hold  (superset)
5 x 50m Sand sprints


10 min squat test (break every minute to smash what feels tight - anterior tib, quads, lumbar etc)



8/4

5 x 5 45 degree leg press    200-220-240-260-280kg
3 x 5 deadlifts @ 125kg, 4 deadlifts @125kg
5 x 5 DB Bench press @ 24kg

Get out of the house!

Too much studying going on at the moment and collecting articles for TCC ! This was just to get out of the house and do something!

WOD:
EMOM for 10 mins:
5 Strict pull-ups


50th and last rep was probably only dubious rep!



3/4

5 x 8 Shoulder press @ 40kg
5 x 5 dips 
3 x 12 skull crushers @ 24kg

Something Different

8 weeks of competition wods, weightlifting and heavy deadlifts, so this week is to chill a bit and do some moves a bit less taxing on the nervous system as well as try my new Musclepharm Hybrid NO and get some pump...

WOD:

2.45 min of SDHP @ 20kg (time for 60 calorie row in 14.4)
83 reps

4 x 8 Pull-ups
4 x 8 Bent over rows   60-60-60-70kg
4 x 8 RDLs @ 80kg

7 x 7 Pulldowns w/ hammer grip - 20 secs rest between sets    35-40-45-50-55-55-55kg