1/29 and 1/31 training

Did the same 4 exercises on both days, only exception is swings which I did 1-arm variation on 1/29 and 2 hand on 1/31.    It's been 3 weeks since I could train heavy due to a problem with my neck but I am feeling just about 100% as of this moment.  Looking forward to pushing bigger weights next week :)

Getups 8kg x 1/1, 12 x 1/1, 16 x 1/1, 20 x 1/1, 24 x 3/3
Double kettlebell Clean and Press - 8kg x 5, 12 x 5, 16 x 5 x 4 sets
1/29 - 1-hand swing practice, 10 sets 5/5 with 16kg bell
1/31 2-hand swing practice 10 sets 10 reps with 28kg bell
Swiss ball pushups - 65cm ball, 5 sets of 5, feet on ground

1/27 training

Took the last 2 weeks off due to a problem with my neck.  Spending this week slowly breaking myself back into training.  Planning on spending at least the next couple of months emphasizing the   double bell clean and press, 1 and 2 hand swings, swiss ball pushups and getups.


Getups 8kg, 12, 16, 20 and 24kg
Double clean and press - 8kg x 5, 12 x 5, 16 x 5 x 4 sets
2-hand swings 10 sets 10 reps each, 16kg x 1 set, 20 x 1, 24kg x 8 sets
Swiss ball pushups  - smaller ball, 5 sets of 5 feet on floor

12/27 training

Medium pressing day

Double Military Press

8kg x 2 sets x 7 reps
12kg x 2 sets x 7 reps

Single Military Press

16kg + 16 lb chain - 6-7 sets 5/5 reps

2-Hand powerswings
15 minutes on the minute

24kg x 5 sets x 5 reps
28kg x 5 sets x 5 reps
32kg x 5 sets x 5 reps

Swiss ball pushups

5 sets of 5 reps with feet on ground

1-arm swings

12kg x 3 sets x 5/5 reps
16kg x 3 sets x 5/5 reps
24kg x 4 sets x 5/5 reps

12/30 training

Double Military Press

8kg x 7 reps x 2 sets
12kg x 7 reps x 2 sets
16kg x 5 reps x 2 sets

Single Military Press

24kg x 3/3 reps x 1 set
28kg x 3/3 reps x 1 set
28kg + 8lb chain x 3 failed attempts
28kg x 3/3 reps
24kg x 8/8 reps

2-Hand powerswings
15 minutes on the minute
28kg x 5 sets x 5 reps
32kg x 5 sets x 5 reps
36kg x 5 sets x 5 reps

Post by Yogi Steve Hkc.

Post by Yogi Steve Hkc.