Today's #Workout

Hamstring rehab:
- 2 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (round 2, 12,5 kg)
- 6x 2" single leg top of hip thrust hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 5 single arm DB bench press e/s (6 kg)
- 3 push press (empty barbell)
- 3 front squat (empty barbell)

Strength: Front Squat / Box jump combo: 6x 1:30
- 3 Front Squat (30 kg, 14in box)
- 5 seated box jumps (I piled plates to get to 34cm: 4x 20kg + 3x 15 kg)

Workout: "Zorin" For time, time cap 18 min, scaled to:
- Minute 1: 8 bench press (20 kg) + AMRAP strict sit ups
- Minute 2: rest
- Continue until accumulating 75 sit ups
Finished in 8:50

Happy I could do box (piled plates) jumps and my hamstring did not complain, and that I still have the 35 cm (seems I had enough clearance on the pile to call it 35 cm). On to build to 40 cm. And happy that today was generally a better day, mentally & physically.

#workoutOfTheDay

First another front squat seated box jump combo, like a few weeks ago.

This time 6 rounds of
* 3 front squats (54kg on the bar)
* 5 seated box jumps (@24" height)

Then te workout "Zorin"
For time, timecap 18'.

It was written as an AMRAP but it's more of an EMOM....

Odd minute:
* 8 Bench Presses
* max amount of Strict Sit-Ups until you get to 100

Even minute
* Rest

I put only 35kg on the bar for the bench press (they said it needed to cycle smoothly), and in the end it took me (including the 1' rest) 8'53"

#workoutoftheday

Aquajogging 28 x 25 m = 700 m
Freestyle 14 x 25 m = 350 m
Breaststroke 14 x 25 m = 350 m

Today several people asked what I was doing when #aquajogging and why, so I ended up promoting the benefits of #running under water to old ladies. They looked quite interested !

Injury-wise I think I may be able to attempt another run on Sunday. As long as I can do that 1x/week + the elliptical or aqua #jogging 2x/week I hope to run the HM

Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Warm up: 10 min AMRAP
- 30" jump rope
- 5 roll & reach
- 3 inchworms
- 3 snatch deadlift
- 3 hang muscle snatch
- 3 power snatch

Gimnastics: Handstand push up focus: 5x 90"
- 7 knees on 24" box handstand push ups
- 10" toes on box handstand hold

Workout: "No Time To Die" 5 rounds, 2 mins each, scaled to
- 50 single unders
- 5 power snatches (20 kg)
- rest remaining time
Finished in 1:00, 1:00, 1:05, 1:10, 1:03

Not a good day mentally.

#workoutOfTheDay

First some gymnastics - box handstand push-ups!

5 rounds, every 90" 1 round of
* 5 Box Handstand Push-Ups (height was 30")
* 10" Box Handsstand Holds

Then there was the #workout: "No Time To Die"

Every 2', for 10'
* 50 Double Unders
* 5 Power Snatches (60-70%)

Since my double unders still suck, I did singles, and the power snatches with 17.5kg on the bar. Still very careful about overhead stuff.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (15kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 2 min skip rope into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase dead lift e/s (12 kg)
- 8 skater jumps

Strength: deadlift-jump combo, 6 sets, every 90 seconds
- 3 deadlifts (45 kg)
- 4 bounding single leg jumps (alternating)

Workout: "Blofeld", for time, time cape 18 mins: descending ladder, 10 - 9 ... - 1
- Deadlift
- Hang Power Clean
- Front Squat
- Shoulder to Overhead
Scaled to empty 15 kg barbell & finished in 12:03

Another sucky work day, another workout.

#workoutOfTheDay

Definitely didn't go great.

First a deadlift / bounding jump combo: 6 reps of 3 deadlifts @ 100kg (78% 1RM) and 4 bounding jumps.

Then the #workout "Blofeld"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Deadlifts (<30% 1RM)
* Hang Power Cleans (< 30% 1RM)
* Front Squats (< 30% 1RM)
* Shoulder To Overheads (<40% 1RM)

Time cap: 18'. My 1RM for overheads was 35, so.. I figured i could take an empty 20kg barbell.

I was wrong.

Second round I parked my ego at the door and switched to a 15kg barbell, my right shoulder didn't agree with my plans. Too many reps!

Finished in 12'27"

#workoutoftheday

Aquajogging 26 x 25 m = 650 m
Freestyle 10 x 25 m = 250 m
Breaststroke 10 x 25 m = 250 m

Today I tried to push my aquajogging speed a bit. It's interesting because not every faster movement actually gets me to advance faster and, unlike #running, the body temperature remains low even under effort.

I'm starting to enjoy these water workouts. Too bad the swimming pool will close for two weeks starting from next week.

#workoutoftheday

First #running session in 3 weeks. Achilles tendon is now at 2/10 sensitivity and the plan is to keep it at that level until the HM.
In order to do this I have to switch back to midfoot or heel strike.
My running journey has been a long sequence of adaptations in foot strikes, stride length and recovering from all the small injuries resulting from these.

One day I will hopefully find the Holy Graal in body mechanics !

#boatoftheday is called "Vendetta".

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (15kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: Bergener for snatch, 2 rounds (1 pvc + 1 emtpy BB)
- 5 dip & drive
- 5 dip & high pull
- 5 dip muscle snatch
- 5 snatch land
- 5 snatch drop
- 5 hang power snatch
- into: 3 hang power snatch + 3 hang snatch + 3 squat snatch

Strength: 5 x 2:00
- 1 snatch pull & 1 squat snatch (22 kg)

Workout: "Freddy Jones", for time, time cap 14:00, scaled to
- 11 - 9 - 7 - 5
- (hang, for the hamstring) power snatch
- jumping pull ups
Finished in 7:05

No coach today, we were with three, and managed a workout, it is of course better when the coach is there.

#workoutoftheday

Outdoor elliptical 1h

People and boats pass by, it's not as boring as it would be in a gym.

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 8 min AMRAP
- 8 box step ups
- 10 deadbugs
- 10 ring rows
- 3 push press
- 3 front squat (14in box)

Strength: Front Squat + Box Jump (Step up) 3 rounds, every 3 mins
- 2 front squats (35 kg, 14in box)
- 4 box step ups (24 in)

Workout: "Shaggy Rogers" 15 min AMRAP, scaled to
- 10 DB bench press (7 kg)
- 15 tuck ups
- 30 single unders
Did 7 rounds & 14 reps

Feeling so so so tired this week, I am scaling left & right

#workoutoftheday

Mobility 20'

x4:
Banded pull-up x5
Banded squat jump x10
Butterfly sit-up x12
Push-up x5
Banded cable-like glute kickback x12/side
2-point plank x8/side

Whoever belittles working with resistance bands has never tried them.
I typically do at the gym with 20 kg. The band I used today has a max resistance of 15 kg and I felt every second of the movement.
The big difference is that a weight just follows gravity whereas the band doesn't

#workoutoftheday

Aquajogging 57 min
24 x 25 m = 600 m

I bought a floating belt and it's definitely better than the floating pads I used last time.
And I aquajogged an extra 100 m too.

Today's #Workout

Zone 2 work: 20 mins erg bike // 7,85 km

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (4 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Feeling even more tired than I thought I was, enjoyed biking outside on the parking where there was a nice breeze & could listen to a podcast

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up:
- 2 rounds
- 1 min jump rope
- 1 min erg bike
- 6 min AMRAP
- 12 glute bridges on heels
- 10" L handstand hold on box
- 8 walking lunges
- 4 up downs over dumbbell

Skill practice "Handstand walk": 8 min EMOM
- Odd mins: 30 sec handstand hold (L-handstand on box)
- Even mins: 10 plate up downs on handstand (feet on box) - first 3 rounds on 5 kg plate, last one on 10 kg plate (slightly higher)

Workout: "Daphne's Ladder", 5 rounds for time, time cap 22:00
- n x 8 m single dumbbell walking lunge (7,5 kg, chose backrack carry)
- n x 5 burpee over the dumbbell
- 450 m erg bike
- With n from 1 to 5
Finished in 22:30 because no fucking way I was gonna leave 200 m on the erg bike

Feelings: The handstand hold goes OK, now just the pressing / kicking up to to work on. And getting my hands on and off the plate was surprisingly smooth too, albeit rather taxing on my elbows (hi, hypermobility!)

#workoutOfTheDay

First some gymnastics - handstand stuff

EMOM 8'
* Even: 30" Handstand Hold
* Odd: 10 Plate Up-Downs on a box

Plate Up-Downs weren't going while in handstand hold... Toppled over :(

#Workout: "Daphne's Ladder"
For Time
* 8 - 16 - 24 - 32 - 40m Single Dumbbell Walking Lunges (with 22.5kg dumbbell in back rack)
* 5-10-15-20-25 Burpees Over Dumbbell
* 500m Bike

Finished in 21'14"

I fear my legs tomorrow ...

#workoutOfTheDay

#foundations

Warm-up:
3x
* 10 Cuban Presses (with 2 2.5kg plates)
* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)
* 20" Plank
* 1' Rest

3x
* 10 Dumbbell Skull Crushers (17.5kg)
* 10 Floor Presses (10 / 15 / 20kg)
* 6 Negative Push-Ups
* 1' Rest

3x
* 5/5 Landmine Presses
* 6 Push-Ups
* 1' Rest

The #workout was an #EMOM 20'
* 10 Floor Presses (with 20kg)
* 40" Plank (bodyweight / 10 / 10 / 15kg)
* 6/6 Landmine Presses (25kg)
* 12 Push-Ups
* 50" Ski Erg

#workoutoftheday

12 km cycling with 23 kg of additional weight on the passenger seat

1h15 of trampoline park

Jumping on trampolines is always so fun!
I could spend the whole day there.

#workoutOfTheDay

Saturday is #core day!

Warm-up:
4x
* 30" Hollow Hold
* 30" Side Plank
* 30" Rower Pikes
* 30" Pallof Presses
* 1' rest

AMRAP 10'
* 20 V-Ups
* 20 Weighted Deadbugs (15kg dumbbell)
* 20 Russian Twists (10kg plate)
* 20 Double Unders (ish... i suck at them)

Finished 3 rounds

#AMRAP 10'
* 8 Strict Leg Raises
* 15 Mountain Climbers
* 15 Hip Dips
* 10kcal Ski Erg or Row Erg

Finished 3 rounds and 43 reps (5kcal too short)