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Loaded coffee (creatine) & 1x 250mg caff.
52min

Neural charge workout: (7:15)

(5 rounds) standing jump/plyo press-ups/standing breadth jump/15kg medball slam; all 3-5 Reps9167F844-5740-4148-AB94-D6C9E4305F59.thumb.png.57048879404b0fd349567cc2cb3f9ce3.png

16kb swings with red band(3 wraps around handle) 12 rounds: 30s on/30s off. (Missed timing 1st set!?!) Shoulder high swings.92CE4E28-4CDE-4EC2-9736-E6AC85B6D57C.thumb.png.bbd25b3a17e02eb554f110a73b376f4e.png

The Flow lite: 16kb (32mins) Less reps/more sets - ensures no shortening of range/motion in pickup-put down.

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 2 Sets, Rest 30s

Kb Gunslinger x4 Reps/Side, 6 Sets Alternating left-right

Kb Off Set Push Up x4 Reps/Side, 4 Sets, Rest minimal 

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x4 Reps/Side, 4 Sets
Kb rotational press  x4 Reps/Side, 4 Sets
Kb rotational clean - twist press x4 Reps/Side, 4 Sets (inside v. hot!)1942A633-DD60-4DA6-8026-A0515D9FB7F5.thumb.png.9a2e0be5d4769a3b16cf918825b1fcce.pngUntimed shoulder drop/spine wave

(sounds like a cocky git!)

Edit: they felt bloody amazing though!

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Of course did this as a warmup:whistling:(untimed)

Coke Zero then the full workout... 12kb for initial run through: due to knackered shoulder and fooked knees!

83 mins later->5E5BD09C-58DD-45B9-979D-D2ED3390B9F9.thumb.png.aac19b1e57ba62f727ddc3d1bc64ff1c.png

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Wednesday bookmark...

Coke Zero...

16kb DL/Row/Squat/Press 5x10 Reps. Then 5x 10 flow throughs 
32:30minA04B5AE3-6BB4-42D8-9642-B7C648DEE4C0.thumb.png.1b675d46f8ac61ec2935714debd698a0.png

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16kb swings with red band(2 wraps around handle & 1 each foot)

11:30 mins - 12 rounds: 30s on/30s off.D2540192-A02A-45F6-A6B1-B2445F3A9450.thumb.jpeg.44a8f8c08906f76d78d8d5a7cba207d8.jpeg

The Flow: 16kb (38:28mins) Less reps/more sets.

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 3 Sets, Rest 30s

Kb Gunslinger x6 Reps/Side, 4 Sets Alternating left-right

Kb Off Set Push Up x4 Reps/Side, 4 Sets, Rest minimal 

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x6 Reps/Side, 4 Sets
Kb rotational press  x6 Reps/Side, 4 Sets
Kb rotational clean - twist press x6Reps/Side, 4 Sets

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s2D90B046-0BB9-4C1E-A515-3FABD8BD3E5C.thumb.png.a3aeb5c7de54865a4ecb517d4d03e6ce.png

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The Flow: 16kb (36mins) Modified

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 3 Sets, Rest 30s

Kb Gunslinger x8 Reps/Side, 3 Sets Alternating left-right

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x8 Reps/Side, 3 Sets
Kb rotational press  x8 Reps/Side, 3 Sets
Kb rotational clean - twist press x8 Reps/Side, 3Sets

B9A237F4-D179-4191-BA1F-EA117A65C452.thumb.png.ca84b57376d1db647cf20a6bcd896192.png

Cool down: Kneeling forearm stretch x10 deep breaths, bow draw to needle arm thread x5, shoulder drop x5, standing spine roll x5

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Coke Zero & 2x 250Mg Theanine w/200mg caff.

16kb RB swings (last 8m/12m)4F66326A-12EA-4FAA-8129-F739CD9DA89D.thumb.png.820324b22e2e8e2f57caae6f9d59a6cc.png...in the sun.

Jump rope x300 (our lass is such a distraction! First 12m only)

70A2B037-3CD7-47E1-95F1-84C45898A654.thumb.jpeg.bd3ce9904826ab3e0c35f80b286fbf77.jpeg

The Flow: 16kb (33mins) Modified X

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 3 Sets, Rest 30s

Kb Gunslinger x8 Reps/Side, 3 Sets Alternating left-right

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x8 Reps/Side, 3 Sets
Kb rotational press  x8 Reps/Side, 3 Sets
Kb rotational clean - twist press x8 Reps/Side, 3 Sets

Ballistic Row x30s, 3 Sets, Rest 30sF5DE45DA-96B2-4591-9884-2430CE36D0E8.thumb.png.5680b4015852f87b269bae9743e10dfe.png

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Posted (edited)

23min walk followed by 16kb RB swings 30on/30off x12min (Garmin tracker not set off!) ...in the morning sunshine :D42747DA2-EE5B-4E0E-BA36-062BCC8713D9.jpeg.e184c38642f915a2ca7f831de4372a01.jpeg

Did some walks about with the clients (various mobility issues) too...CC0209B2-9165-4817-A8E0-8C4644C2068B.thumb.jpeg.6a7d80ca95a4fba884b763080d484111.jpeg

Edited by hmgs
Added community walks

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The Flow: 16kb (35:28mins) Modified Lite

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 3 Sets, Rest 30s

Kb Off Set Push Up x4 Reps/Side, 3 Sets, Rest minimal 

Kb Gunslinger x6 Reps/Side, 3 Sets Alternating left-right

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x4 Reps/Side, 3 Sets
Kb rotational press  x4 Reps/Side, 3 Sets
Kb rotational clean - twist press x4 Reps/Side, 3 Sets

Ballistic Row x30s, 3 Sets, Rest 30s7061F9C9-2D5F-4D0B-9E12-52B6ECF51C0E.thumb.jpeg.a2fcd953d5d6074db2d7ad7d805f075c.jpeg

Grass cut & 5k steps during day. Separate 20kb swings 12x30/30 later on, 7:40pm, before hitting the Cab Suav, Coco Loco & white rum with Coke Zero (gotta keep an eye on kcals!:D)

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Quick non-stop16kb workout: (30s each, 12min)

swing/alt.row/swing/a.r/swing/a.r/swing/rest/swing/a.r-gunslinger/swing/a.r-g/swing/a.r-g/swing/rest/swing/a.r/swing/a.r/swing/a.r/swing/a.r32F6FA7C-D4F3-41DE-88F7-453F72C5262D.thumb.png.fcbcbe6e3018eef3fa6971c3a2d527f6.png

 

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Coke Zero & 2x 250Mg Theanine w/200mg caff.
16kb DL/Row/Squat/Press 5x10 rep flow (per side) Fifth set alternating L/R [35min]5039A674-E19A-4BBA-9350-2DB028FE073B.thumb.png.eaf69ea4d5ac16c84a68ce1f23e8140e.png

Cool down: Kneeling forearm stretch x10 deep breaths, bow draw to needle arm thread x5, shoulder drop x5, kneeling spine wave x5, standing spine roll x5

5859B5EB-335B-4099-A4BB-151374D02848.thumb.jpeg.22d9f67db3643f8662e0448e30645be4.jpegAnd another supported walk...CDE144A4-12E1-44AE-87BA-6BEC366958BA.jpeg.292774e9935cf9f45514ea1830b4b3bc.jpeg

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The Flow: 16kb (25:31mins) Modified Lite

Ballistic Row x30s, 3 Sets, Rest 30s  

Kb Crush Grip Bridge Press x30s, 3 Sets, Rest 30s

Kb Off Set Push Up x4 Reps/Side, 3 Sets, Rest minimal 

Kb Gunslinger x8 Reps/Side, 3 Sets Alternating left-right

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30s

Kb rotational clean  x4 Reps/Side, 3 Sets
Kb rotational press  x4 Reps/Side, 3 Sets
Kb rotational clean - twist press x4 Reps/Side, 3 Sets

Kb Ballistic Row – Gunslinger Flow x30s, 3 Sets, Rest 30sF742E865-8187-453A-8130-B05D17C212AA.thumb.jpeg.eae541e6ece5a893dd525d8bd5d1c2c0.jpeg

Cool down: 3k walk then home & Kneeling forearm stretch x10 deep breaths, bow draw to needle arm thread x5, shoulder drop x5, kneeling spine wave x5, standing spine roll x5

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Nothing fantastic - jump rope and a mega short kb run-thru’C1969471-3759-45CA-BB4B-B0648518B201.thumb.jpeg.994d7204a1ef5c94ee941fb05b5691e8.jpeg9CB85028-7234-4822-8058-7EA381E17632.thumb.jpeg.0abbeb5c98ece8e51a3f263a0f0ecfdd.jpeg...plenty of sun, followed by 3/4 bottle of cab suav

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16kb, 8cb & 2x4cb mash-up :D

30min Garden workout with kettlebells and clubbells. Shoulder felt better after the dynamic swings.0B27EE61-EDA7-445B-860C-4856440A0355.thumb.png.2e470bfc8ce6e1a386fcf83d3551ffd6.png 

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16kb, 8cb & 2x4cb mash-up w/jump rope 3x100 to finish :thumb

72min Sunshine garden workout with kettlebells and clubbells. Again shoulder felt better after the dynamic swings.26039779-193B-4D2D-AF5D-91F8D0E3675D.thumb.png.eb64b428fd144186b556f9a855807bf1.pngNot so much walking today... might get one in after tea. 

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GHST PPL Pull 35+20mins (12s UNO)

Part 1

3x8 16kb windmills 

5k plates... (easy on left shoulder)

20x5kg waiters, followed by 20x5kg set of leant over waiters.

3x12 lent over, bent arm lat raises, arcing back keeping tension in delts.

3x12 Roll-back arcing shrugs

3x12 continuous tension bicep rows.

3x20 16kb swings.
3x12 20kb towel curls neut/hammer.

Abs: 3x20 lying arm/leg raises, frog crunches.

Part 2

3 rounds of the three pull-up variations.
20x oblique black band standing crunches/side followed by 20x pull downs/side. 

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Sunday: late entry - mess about with weights for 10mins. 20k steps (2 brisk walks) throughout day.

GHST PPL Pull 28+6.5mins

Part 1

50x20kb swings

Unilateral shoulder press:
20x12kb, 3x12x16kb, 3x8x20kb

Roll-back arcing shrugs: 5plt. x20
3x12x12kb, 3x10x16kb, 3x8x20kb

Leant over, bent arm lat raises, arcing back keeping tension in delts: 2x20x5plts

Single arm rows: 1x12x12kb, 3x10x16kb, 3x8x20kb

Part 2.

Towel curls:
1x20x12kb, 3x12x16kb, 2x8x20kb 

Continuous tension bicep rows: 2x20x5kg plts 

917E81B3-35B8-4B19-87A6-C57EDB08E461.thumb.png.159cc45f3e367bbc639f46fffd002256.png
E2D87316-9771-47C9-8EB9-4BD425512BDD.thumb.png.61736b6cd36773789c52b79bbcc99a9c.png

Ooh, might add in some windmills later... :D

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09/06/2020 

Short KB workout before work;

20kb 3x8 - unilateral OHP, rows & 16kb 3x8 halo (Left & right) to triceps extn. 

23k steps & 2hrs ‘digging’ during day!20630FBF-4994-4C4E-B5F5-742B7779C921.thumb.jpeg.cf19586eee0ed312cd256ac74a369554.jpegD30C72E6-7DB7-45A5-8A05-9BAB9B24D1F8.thumb.jpeg.2896c09e5b74f53902c2ccac199e391f.jpeg6F0387C2-992E-4F93-9C90-BA259F3BFB9B.jpeg.be3b0512e65693d8bf887dd68a626de7.jpeg92B192B8-6883-43A8-B224-FAE93FA248DD.jpeg.4ffa5adc1b4f8764fcf805cb505c6c7d.jpeg

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Saturday 13.06.20

20kb/8cb garden sesh & (prior to w/out) 7x100 jump rope 

55min session - various ex. basically 3 or 4x 8repsC147FE93-B2E5-4674-BF02-20516F729028.thumb.png.01de9dafeb50b9c4287b3684a35c8c20.png

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30 mins: 20kb 3x8: unilateral - press/lat row/trap row/bridge chest press/black band pull-aparts(cont. tension)/band curls(various tensions)/kb towel curls/5k plt rear deltsF89D735F-CFAE-4936-8B2D-8893122AC59B.thumb.png.075981b1e5f594bb9fa08607b699a93a.pngUntimed abs: arm & leg raises/frog sit-ups/slow dead-bugs. Stomach vacuum 1x5 navel pulled to floor & 1x5 navel pulled to diaphragm (palpating  abs to keep ‘switched on’)

Neck & thoracic stretch/layout on foam roller. 

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16.06.20 Pre-work, fill in blast:

15 mins: 20kb 3x8: unilateral - press/lat row/trap row/bridge chest press/black band pull-aparts(cont. tension)A05AA4CE-6904-43B7-A8A6-B1E9923023D7.thumb.jpeg.21c763abea87347ac516237c89312ae6.jpeg

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Can of Coke Zero & sun!

Jump rope: 10x100 (26min)F8556DAA-6214-43B0-9217-1E0EF05235FC.thumb.png.2fabb902471d46f1dbb830c6c429c911.png

39mins: 20kb 3x8: unilateral - press/lat row/trap row/4x bridge chest press/abs var. 5x20/black band pull-aparts(cont. tension)/kb towel curls/5k plt rear delts 2x207DE1B52F-F334-4DCD-A8C8-C1796404BBD5.thumb.png.95f6333e28777c091a55399ccee0dd1b.png

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