Re: Ville's Training Log
04-29-21 10:26 AM - Post#909996    

28-Apr-2021
Walk around the Fen.

29-Apr-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 3 x 3

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
05-01-21 06:38 AM - Post#910036    

30-Apr-2021
Nordic walking: 3.35km in 32 mins.

1-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 2, 47.5kg x 2 x 4

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

C1. Ring Row: BW x 8 x 3
C2. GHR: BW x 16 x 3

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E1. Ramp Rollout: BW x 16 x 2
E2. Push-up: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
05-03-21 11:19 AM - Post#910091    

2-May-2021
Walk around the Fen (4.1km).

3-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47.5kg x 2 x 5

C. Power Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1 x 5

C1. One Arm Press: 16kg x 10, 20kg x 8, 25kg x 6 (each arm)
C2. Pull-up: BW x 3 x 3

D. Farmer's Walk: 32kg KBs x 40m

E. GHR: BW x 25

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bank holiday weekend, so had time for a workout on Monday.

Bodyweight after training: 79.7kg

My workout log

Re: Ville's Training Log
05-08-21 05:53 AM - Post#910217    

5-May-2021
Walk around the Fen.

6-May-2021
Walk around the Fen.

7-May-2021
Walk around the Fen.

8-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47.5kg x 2 x 5

C. Power Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 70kg x 1 x 5

C1. Ring Row: BW x 8 x 3
C2. GHR: BW x 20 x 3

D1. Ramp Rollout: BW x 18 x 2
D2. Push-up: BW x 14 x 2

Bird dog, hanging loose and stretches.

Notes
Very busy week with work, not much time for other than walking during lunch break. Raining today, so no carries.

Bodyweight after training: 79.7kg

My workout log

Re: Ville's Training Log
05-11-21 10:42 AM - Post#910293    

9-May-2021
Walk around the Fen.

10-May-2021
Walk around the Fen.

11-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47.5kg x 3 x 3

C. Power Clean & Jerk: 40kg x 2, 50kg x 2, 60kg x 2, 72.5kg x 1 x 3

D. Suitcase Carry: 32kg KBs x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.3kg

My workout log

Re: Ville's Training Log
05-13-21 10:16 AM - Post#910326    

12-May-2021
Walk around the Fen.

13-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D. Farmer's Walk: 32kg KBs x 40m

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
05-15-21 06:20 AM - Post#910349    

14-May-2021
Walk around the Fen.

15-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

C1. Ring Row: BW x 8 x 3
C2. GHR: BW x 20 x 3

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E1. Ramp Rollout: BW x 18 x 2
E2. Push-up: BW x 15 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:15am.

Bodyweight after training: 79.3kg

My workout log

Re: Villechr('039')s Training Log
05-18-21 11:24 AM - Post#910455    

16-May-2021
Walk around the Fen.

17-May-2021
Walk around the Fen.

18-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D. Farmer's Walk: 32kg KBs x 30m x 3

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
05-20-21 07:58 AM - Post#910495    

19-May-2021
Walk around the Fen.

20-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 5, 30kg x 5 x 2

C. Power Clean & Jerk: 40kg x 5, 50kg x 1 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Lighter day for a change. No back problems so far. My knees were feeling a bit creaky during the previous workout, there's a lot of (light) squats in each workout.

Bodyweight this morning: 79.5kg

My workout log

Re: Ville's Training Log
05-22-21 07:01 AM - Post#910564    

22-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2, 51kg x 2 x 4

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1, 75kg x 1, 77.5kg x 1, 80kg x 1, 75kg x 1

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E1. Ring Row: BW x 8 x 3
E2. GHR: BW x 20 x 3

F1. Ramp Rollout: BW x 20 x 2
F2. Push-up: BW x 15 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:45am.

Bodyweight after training: 79.1kg

My workout log

Re: Ville's Training Log
05-25-21 09:25 AM - Post#910627    

23-May-2021
Walk around the Fen.

24-May-2021
Walk around the Fen.

25-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Power Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 42.5kg x 3, 45kg x 3

C. Power Clean: 50kg x 3, 60kg x 3, 65kg x 3, 70kg x 3

D. Front Squat: 50kg x 3, 60kg x 3, 70kg x 3 x 3

E. Waiter Walk: 25kg KB x 40m x 2 (L, R)

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.2kg

My workout log

Re: Ville's Training Log
05-27-21 09:55 AM - Post#910683    

26-May-2021
Walk around the Fen.

27-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Power Snatch: 20kg x 5, 30kg x 5, 40kg x 5 x 2

C. Power Clean: 40kg x 5, 50kg x 5, 60kg x 5 x 2

D. Front Squat: 60kg x 5 x 2

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.0kg

My workout log

Re: Ville's Training Log
06-02-21 01:37 PM - Post#910851    

28-31-May-2021
Holiday in Suffolk.

1-Jun-2021
Walk around the Fen.

2-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 2 x 5

C. Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

D. Farmer's Walk: 32kg KBs x 30m x 3

E1. One Arm Press: 16kg x 10, 25kg x 5 x 2
E2. Pull-up: BW x 3 x 3

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Good to be back from holiday, although this week is extremely busy with work and family commitments. Still using mismatching WL shoes. Also removed the insole from the shoe with lower heel so it might now make up for 1cm leg length discrepancy. Quite happy with how the previous training weeks went, no back issues so far (knock wood). In the following weeks I'm going to switch to Squat Clean. Interesting to see if my lower back tolerates it.

Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
06-04-21 09:20 AM - Post#910888    

3-Jun-2021
Walk around the Fen.

Second Covid-19 vaccination (thank you NHS!).

4-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 46kg x 3 x 3

C. Clean & Jerk: 50kg x 2, 60kg x 2, 70kg x 1 x 3

D. Sandbag Shouldering & Carry: 30kg x 10s x 10 (alternating L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Raining outside, so I did sandbag shouldering and short carries (count to 10) in the outbuilding.

Bodyweight after training: 79.8kg

My workout log

Re: Ville's Training Log
06-07-21 08:08 AM - Post#910927    

5-Jun-2021
Walk around Kingfishers Bridge nature reserve (3.7km).

6-Jun-2021
Walk around Ely Country Park (5.4km).

7-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 46kg x 2 x 5

C. Clean & Jerk: 50kg x 2, 60kg x 2, 70kg x 1 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Outbuilding is starting to get hot again.

Bodyweight after training: 78.9kg

My workout log

Re: Ville's Training Log
06-09-21 10:21 AM - Post#910995    

8-Jun-2021
Walk around the Fen.

9-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47kg x 3 x 3

C. Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 3

D. Farmer's Walk: 32kg KBs x 30m x 3

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 78.7kg

My workout log

Re: Ville's Training Log
06-12-21 06:23 AM - Post#911042    

10-Jun-2021
Walk around the Fen.

12-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47kg x 2 x 5

C. Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:30am.

Bodyweight after training: 79.3kg

My workout log

Re: Ville's Training Log
06-15-21 08:53 AM - Post#911092    

13-Jun-2021
Long walk around Kingfishers Bridge nature reserve.

14-Jun-2021
Walk around the Fen.

15-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47kg x 2 x 5

C. Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. One Arm Press: 16kg x 10, 25kg x 6 x 2 (each arm)
D2. Pull-up: BW x 3 x 3

E. Farmer's Walk: 32kg KBs x 30m x 3

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.4kg

My workout log

Re: Ville's Training Log
06-17-21 09:30 AM - Post#911146    

16-Jun-2021
Walk around the Fen.

17-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 48kg x 3 x 3

C. Clean & Jerk: 50kg x 2, 60kg x 2, 75kg x 1 x 3

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
06-19-21 06:46 AM - Post#911189    

19-May-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 48kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 70kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:30am. Switching back to Power Cleans for a while, lower back wasn't entirely happy with 75kg Squat Cleans.

Bodyweight after training: 79.1kg

My workout log

Re: Ville's Training Log
06-22-21 08:49 AM - Post#911247    

20-Jun-2021
Short walk around Ely.

21-Jun-2021
Walk around the Fen.

22-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 49kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. One Arm Press: 16kg x 10, 25kg x 6 x 2 (each arm)
D2. Pull-up: BW x 3 x 3

E. Farmer's Walk: 32kg KBs x 30m x 3

F. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 79.2kg

My workout log

Re: Ville's Training Log
06-26-21 08:13 AM - Post#911341    

23-Jun-2021
Short walk around Ely.

24-Jun-2021
Walk around the Fen.

25-Jun-2021
Walk around the Fen.

26-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 14 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:30am.

Bodyweight after training: 79.3kg

My workout log

Re: Ville's Training Log
06-29-21 09:46 AM - Post#911419    

27-Jun-2021
Walk from Wicken to Soham and back (10km).

28-Jun-2021
Walk around the village.

29-Jun-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 78.7kg

My workout log

Re: Ville's Training Log
07-01-21 09:25 AM - Post#911470    

30-Jun-2021
Trip to London to apply for a new passport. Walked quite a lot (9km).

1-Jul-2021
Warm-up

A1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 10
A2. Pull-up: BW x 3 x 4

B1. Press: 20kg x 10, 40kg x 8, 50kg x 6 x 2
B2. GHR: BW x 12 x 4

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

D. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
07-03-21 06:09 AM - Post#911502    

2-Jul-2021
Walk around the Fen.

3-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9:15am.

Bodyweight after training: 78.7kg

My workout log

Re: Ville's Training Log
07-06-21 09:14 AM - Post#911576    

4-Jul-2021
Long walk around Kingfishers Bridge nature reserve.

5-Jul-2021
Walk around the village

6-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D. Sandbag Shouldering & Carry: 30kg x 15s x 10 (alternating L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 78.3kg

My workout log

07-06-21 12:18 PM - Post#911581    

Strong work, Ville. Glad your back is holding up.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Re: Ville's Training Log
07-08-21 12:19 PM - Post#911655    

• AAnnunz Said:

Thanks, Al! Yeah, it's been good if I remember not to test it too much or too often. Avoiding Squat Cleans and Front Squats has also helped, something in the low position puts my lower back out of whack pretty quickly.

My workout log

Re: Ville's Training Log
07-08-21 12:20 PM - Post#911656    

8-Jul-2021
Warm-up

A1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 12
A2. Pull-up: BW x 4 x 4

B1. Press: 20kg x 10, 40kg x 8, 50kg x 8
B2. GHR: BW x 16 x 3

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

D. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 78.3kg

My workout log

Re: Ville's Training Log
07-10-21 06:07 AM - Post#911722    

9-Jul-2021
Walk around the Fen.

10-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3 x 3

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1, 75kg x 1 x 3

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am.

Bodyweight after training: 78.8kg

My workout log

Re: Ville's Training Log
07-13-21 09:20 AM - Post#911829    

13-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D. Farmer's Walk: 32kg KBs x 30m x 3

E. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Less walking than I'd like in the past two days. Started a DIY project to sand down and dress oak patio doors and window frames.

Bodyweight after training: 78.8kg

My workout log

Re: Ville's Training Log
07-15-21 08:41 AM - Post#911894    

14-Jul-2021
Walk around the Fen.

15-Jul-2021
Warm-up

A1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 15
A2. Pull-up: BW x 4 x 4

B1. Press: 20kg x 10, 40kg x 8, 50kg x 9
B2. GHR: BW x 16 x 3

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

D. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
07-17-21 06:25 AM - Post#911933    

17-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2 x 5

C. Power Clean & Jerk: 50kg x 2, 60kg x 2, 72.5kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 16 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am. After the workout carried some rubble sacks filled with rocks (not training related, helped a buyer). Bought a bicycle yesterday, cycling it home later.

Bodyweight after training: 78.8kg

My workout log

07-20-21 10:16 PM - Post#912029    

What type of bike did you pick up?

Bacon is the gateway meat. - Anthony Bourdain The world needs fewer business majors and more history majors. - Carl Sagan

07-22-21 09:28 AM - Post#912063    

• JonZ Said:

I wanted a (fairly) cheap mountain bike. As it turns out, the shop in the town near where we live had two bikes left and one was the right size for me. Apparently there is a long waiting list for new bikes in the UK (some people are waiting until 2023!). So I consider myself lucky, I got exactly what I wanted.

I don't really cycle much, but it's going to be fun for an occasional family bike ride during the weekend or holiday.

My workout log

07-29-21 04:21 AM - Post#912227    

Congrats to your PB. Well done!
And a new bike, too. Wonderful.

Aut viam inveniam aut faciam.

07-31-21 08:54 AM - Post#912267    

Thanks, Pixie!

My workout log

Re: Ville's Training Log
07-31-21 08:58 AM - Post#912268    

31-Jul-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 2, 45kg x 2 x 5

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

D1. Ring Row: BW x 8 x 3
D2. GHR: BW x 16 x 3

E. Farmer's Walk: 32kg KBs x 30m x 3

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 10 x 2

Bird dog, hanging loose and stretches.

Notes
I had a week off (it was too hot and lower back needed the rest), followed by family holiday in Somerset.

Bodyweight after training: 78.8kg

My workout log

Re: Ville's Training Log
08-01-21 07:57 AM - Post#912280    

1-Aug-2021
Family cycling trip: 7.24km at very relaxed pace.

My workout log

Re: Ville's Training Log
08-03-21 08:36 AM - Post#912330    

2-Aug-2021
I started commuting to work 2-3 days a week (after nearly year and a half WFH). It takes an hour each way, which includes driving, train journey and walking. It looks like I clock 5000 steps during the day, which doesn't include walking during lunch break when I get a chance. The office is close to Cambridge University Botanic Garden, so hoping to walk there once or twice a week.

3-Aug-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 2, 45kg x 2 x 5

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville's Training Log
08-05-21 08:07 AM - Post#912387    

4-Aug-2021
Walking (commute and lunch break): 5.8km

5-Aug-2021
Warm-up

A1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 70kg x 10 x 2
A2. Pull-up: BW x 3 x 5

B1. Press: 20kg x 10, 40kg x 8, 50kg x 6 x 2
B2. GHR: BW x 12 x 4

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

D. Plank: 60s

Bird dog, hanging loose and stretches.

Notes
Bodyweight after training: 78.2kg

My workout log

Re: Ville's Training Log
08-07-21 06:01 AM - Post#912445    

6-Aug-2021
Walking during commute.

7-Aug-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 3 x 3

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1, 67.5kg x 1, 70kg x 1, 72.5kg x 1, 65kg x 2

D1. Ring Row: BW x 9 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am. Fairly severe/enjoyable DOMS from the squats on Thursday, I was surprised I was able to lift much at all.

My workout log

Re: Ville’s Training Log
08-10-21 08:43 AM - Post#912511    

9-Aug-2021
Walking: 5.9km

10-Aug-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47.5kg x 2 x 5

C. Power Clean & Jerk: 47.5kg x 2, 57.5kg x 2, 67.5kg x 1 x 6

D. Farmer's Walk: 32kg KBs x 30m x 3

E. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville’s Training Log
08-12-21 11:08 AM - Post#912537    

11-Aug-2021
Walking: 3.3km

12-Aug-2021
Warm-up

A1. Squat: 20kg x 10, 40kg x 10, 60kg x 10, 80kg x 5 x 2
A2. Pull-up: BW x 4 x 5

B1. Press: 20kg x 10, 40kg x 8, 50kg x 7 x 2
B2. GHR: BW x 12 x 4

C. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

D. Plank: 60s

Bird dog, hanging loose and stretches.

My workout log

Re: Ville’s Training Log
08-14-21 07:06 AM - Post#912563    

13-Aug-2021
Walk around the Fen.

14-Aug-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 47.5kg x 2 x 5

C. Power Clean & Jerk: 47.5kg x 2, 57.5kg x 2, 67.5kg x 1 x 6

D1. Ring Row: BW x 9 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 14 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am.

Bodyweight after training: 79kg

My workout log

Re: Ville’s Training Log
08-21-21 06:07 AM - Post#912752    

21-Aug-2021
Warm-up

A. Snatch Complex: broomstick x 8 x 3

B. Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 45kg x 2 x 5

C. Power Clean & Jerk: 45kg x 2, 55kg x 2, 65kg x 1 x 5

D1. Ring Row: BW x 9 x 3
D2. GHR: BW x 16 x 3

E. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

F1. Ramp Rollout: BW x 16 x 2
F2. Push-up: BW x 12 x 2

Bird dog, hanging loose and stretches.

Notes
Morning workout, started around 9am. Busy "summer holiday" week with daughter. No time for training, but we did a fair bit of walking in various farms, zoos, town centers, etc.

Lower back (right side as usual) is not very happy, so I'm going to do something different for a while. I think carrying the sacks filled with rocks some weeks ago and 80kg squats pushed it over the edge. Add too much sitting down, not enough walking and it's a recipe for disaster.

Bodyweight after training: 78.5kg

My workout log

Re: Ville’s Training Log
08-23-21 08:18 AM - Post#912780    

22-Aug-2021
Walk around Ely.

23-Aug-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. One Arm Press: 16kg x 10, 20kg x 8, 25kg x 6 (each arm)
B2. Swing: 25kg x 15 x 3

C1. Goblet Squat: 25kg x 10 x 3
C2. Swing: 25kg x 15 x 3

D1. Pull-up: BW x 4 x 3
D2. Swing: 25kg x 15 x 3

E. Sandbag Shoulder Carry: 30kg x 40m x 2 (L, R)

F. Plank: 45s (L), 45s (R), 60s

Bird dog, hanging loose, curl-up and stretches.

Notes
Bodyweight after training: 78.5kg

My workout log

Re: Ville’s Training Log
08-24-21 08:41 AM - Post#912790    

24-Aug-2021
Cycling: 16.45km in 58m 34s

Notes
First time cycling during a lunch break. It is fairly flat in the Fens, Strava reports elevation gain 22m. I had to stop couple of times to give way for a tractor or to figure out which way to go.

Bodyweight after training: 77.9kg

My workout log

Re: Ville’s Training Log
08-26-21 08:22 AM - Post#912819    

25-Aug-2021
Walk around the Fen.

26-Aug-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 1 (each side)

B1. FFESS: BW x 10 x 5 (each leg)
B2. Pull-up: BW x 3 x 5

C1. One Arm Press: 16kg x 10, 25kg x 5 x 3 (each arm)
C2. GHR: BW x 15 x 4

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E. Plank: 70s

Bird dog, hanging loose, curl-up and stretches.

Notes
FFESS = Front Foot Elevated Split Squat. I used bumper plates to create a 9-inch high foot rest. I was intrigued by the ATG split squat discussion on the forum, so I thought I'll try it. I didn't rush the reps, but I also didn't pause at the bottom (as I think you're perhaps supposed to). Split squat fits quite nicely with spinal decompression and maybe in long term if I try Split Snatch or Clean again.

My workout log

Re: Ville’s Training Log
08-28-21 06:09 AM - Post#912887    

27-Aug-2021
Walk around the Fen.

28-Aug-2021
Warm-up

A. TGU: 8kg x 1, 16kg x 1, 20kg x 1, 25kg x 1, 32kg x 2 (each side)

B1. FFESS: BW x 10 x 5 (each leg)
B2. Ring Row (feet elevated): BW x 6 x 5

C1. One Arm Press: 16kg x 10, 25kg x 5 x 3 (each arm)
C2. GHR: BW x 15 x 4

D. Suitcase Carry: 32kg KB x 40m x 2 (L, R)

E1. Ramp Rollout: BW x 15 x 2
E2. Push-up: BW x 12 x 2

Bird dog, hanging loose, curl-up and stretches.

Notes
Morning workout, started around 9:30am. FFESS and Ring Row supersets were done using the same stack of bumper plates (9").

Bodyweight after training: 78.3kg

My workout log