Current training – May 2013

Now we’re getting semi-regular sunshine I’m doing as much of my training outside as possible. Being able to exercise with the sun on your face is a wonderful thing.

I’m doing two types of main session, still loosely on the same framework as last month. The first is a basic strength workout where I do some kettlebell lifts in my garden and then loaded carries up and down the street.

The second is some basic bodyweight exercises in a local park. I’m lucky enough to have a couple of outdoor gyms nearby. Inexplicably most of the equipment is for cardio (think rowers, steppers etc), which has always seemed odd as it makes more sense to me to do cardio by moving around the park. Fortunately there are also dipping stations and some play equipment that is good for pull ups.On the other days I’m enjoying some easy Maffetone style runs, always on Thursdays and sometimes on Tuesdays too – depending how energetic I’m feeling. I’m also running to and from the park for those sessions and including sprinting. Quite a bit of running at the moment.

Saturday – rest

Sunday – home

  • Warm up – Becoming Bulletproof, 16kg Goblet squat & curl, 16kg Windmill
  • A1: TGU – 24kg x 1/1
  • A2: Goblet squat – 24kg x 6-10, 28kg x 5-8
  • B1: KB clean & press – 20kg x 10-20 reps, sets vary
  • B2: Chin up – BW/+5kg/+10kg x 10-20 reps, sets vary
  • C1: KB swing – 24kg x 10, 10, 10
  • D1: Farmers walk – 24-28kg each hand
Monday – park workout
  • Warm up – Becoming Bulletproof, run to the park
  • 3-4 rounds of 5-10 reps:
    • Push ups
    • Pull ups
    • Dips
    • Rows
  • Then:
    • Sprinting/cartwheels/tree climbs (play stuff)
Tuesday – run 4-5km (maybe)
Wednesday – home
  • Warm up – Becoming Bulletproof, 16kg Goblet squat & curl, 16kg Windmill
  • A1: TGU – 24kg x 1/1
  • A2: Goblet squat – 24kg x 6-10, 28kg x 5-8
  • B1: KB clean & press – 20kg x 10-20 reps, sets vary
  • B2: Chin up – BW/+5kg/+10kg x 10-20 reps, sets vary
  • C1: KB swing – 28kg x 8, 8, 8
  • D1: Bear hug/shoulder carry

Thursday – run 6-8km

Friday – park workout

  • Warm up – Becoming Bulletproof, run to the park
  • 3-4 rounds of 5-10 reps:
    • Push ups
    • Pull ups
    • Dips
    • Rows
  • Then:
    • Sprinting/cartwheels/tree climbs (play stuff)
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