Workouts

2024-10-27 Plan for workout 2024-11

I miss wall balls but don’t have a place for it right now.

Monday

3 rounds

Lunges 20x2
Snatches 5x2 15kg
Pullups 3
Chinups 3
Active Legups 5

Weak points

Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

Wednesday

4 rounds

5 deadlift 80 kg
10 leg ups
10 pushups

Weak points

Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

5 times

Friday

Heavy

8-10 deadlift buildup to max
5 pullups
5 chinups
10 benchpress @15kg

Weak points

2024-08-05 Plan for workout 2024-08

Monday

Cardio

Bike 4 km
Row 1.5 km

Weak points

Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

AMRAP 12min

Lunges 15x2
Snatches 5x2 15kg
Pullups 2
Chinups 2
Active Legups 5

Tuesday

4 times

5 deadlift 70 kg
10 leg ups
500 m run
5 wall ball 14 kg

Weak points

Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

Thursday

5 times

Run .5 km
Wall ball 5 14 kg
Atomic situps 12

Weak points

2024-08-02 Workout 2024-08-02

4 times

5 deadlift 60 kg
10 leg ups
500 m run
5 wall ball 14 kg
Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

Verdict

Perfect.

2024-08-01 Workout 2024-08-01

5 deadlift buildup to max
- 3 deadlift @70kg
- 3 deadlift @90kg
- 1 deadlift @100kg
- 1 deadlift @110kg
- tried deadlift @120kg but couldn’t
- 1 deadlift @110kg
5 pullups
5 chinups
10 benchpress 15kg
Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

Verdict

Definitely missing some cardio, but I wanted to focus. Felt good.

2024-07-30 Workout 2024-07-30

4 times

Run .5 km
Wall ball 5 14 kg
Pullups 3
Chinups 3
Atomic situps 12
Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

Verdict

Not quite hard enough. Maybe add deadlift?

2024-07-27 Workout 2024-07-27

Bike 2 km
Row 1 km
Run 1 km
Wrist training 10x4 .5kg
Back stretches 10x2
Back sides 10x2

AMRAP 12min

Lunges 20x2
Snatches 10x2 15kg
Pullups 3
Chinups 3

Verdict

Felt good. Was hard. Missing some stomach.