Current training – December 2011

I’ve simplified things a bit this month and reduced the number of exercises in each session. This is to keep the workout time a bit shorter (sleep is not always great at the moment) and also to rest my left wrist which has been playing up recently (all floor based exercises are out).

The other big change is the introduction of kettlebell presses. I’ve been pretty much bodyweight only recently but fancied lifting some weight for  change.

The format is structured sessions on Monday and Friday, a more random MovNat session on Wednesday and then maybe a run at the weekend depending on the weather and what else I’m up to. All very manageable through the Christmas silly season.

Monday
A1: Embedded back lever (adv tuck) – 10sec
A2: Ring dip – 5-8
A3: Front lever row (tuck) – 5
A4: Box pistol R/L – 5
B1: 24kg KB swing R/L – 8-10
B2: 16kg KB press R/L – 3

3 rounds of A1-3, then A1 again, 4-5 rounds of B1-2

Wednesday
A1: MovNat combo – exercises vary but always includes balancing, jumping and embedded front lever (as climbing)
B1: KB swing/jerk combo – various set/reps/times

A1 then B1

Friday
A1: Embedded back lever (adv tuck) – 10sec
A2: 20kg KB press R/L – 3-5
A3: Front lever row (tuck) – 5
A4: Band assisted pistol R/L – 3-5
B1: Hip thrust (legs& shoulders raised) + 3 sec squeeze – >20

3 rounds of A1-3, then A1 again, then B1
 

Saturday/Sunday (maybe)
Run/MovNat/parkour

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s