seraphyne's 2011 TCC (conditioning chronicles)

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 10 burpees (no jump)
10 minutes of:
- 15 secs. on/ 15 secs. off snatches

Still looking good in here S1

[seraphyne1]

Thanks V., personally a bit less happy with my workouts.

Since about 2 weeks I have again this nagging pain in my left upper arm with over the head presses (a bit under the shoulder muscles), had that before and it went away with this simple routine. (When thinking back I think it started when doing the presses like in the ETK book while before I did not think, I just pressed up what felt natural). So I went for some lighter presses (maybe next time need to focus more on tensing the pressing arm or change the routine, but as I have only 2 weeks left before deployment guess I will stick to this anyway or maybe change the presses for getups).

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups
after that:
- 5 ladders of 1-2-3 KB clean and press

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats
3 rounds of:
pushups (ppu handles) and 8/8 bent over rows
feet elevated pushups (on KB handles) and 8/8 bent over rows
hindu pushups (ppu handles) and 8/8 bent over rows
8 rounds of:
- 6 double (20 kg) KB swings (starting a new set on top of every 30 secs, so the remaining of the 30 secs are rest if the 6 reps are done)

1 rounds of the pushups is a set of normal pushups and rows, a set of feet elevated pushups and rows and a set of hindu pushups and rows. That is repeated 3 times.

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats
3 rounds of:
pushups (ppu handles) and 8/8 bent over rows
feet elevated pushups (on KB handles) and 8/8 bent over rows
hindu pushups (ppu handles) and 8/8 bent over rows
8 rounds of:
- 6 double (20 kg) KB swings (starting a new set on top of every 30 secs, so the remaining of the 30 secs are rest if the 6 reps are done)

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 30 secs. burpees (no jump)
- 30 secs. jumping jacks
4 rounds of:
double KB clean and 2 push presses
double KB clean and 2 push presses
double KB clean and 2 push presses
8 rounds of:
- 8 burpees (no jump)
- 10 double handed swings

[Sophie]

intense in here. And I LOVE your avi.

[seraphyne1]

Unable to login yesterday, so here is still yesterday's one:

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 10 burpees (no jump)and remaining of the minute jumping jacks
10 rounds of:
- 20 secs. double KB snatches
- 40 secs. rest

Just also saw that my thirsday's post has disappeared. It was first a thanks to Sophie, the avi reminds me how I feel in the morning before my first cup of coffee HAHA.
And thursday's workout:
First wanted to continue on last weeks workouts but it is my last week before departure. So decided to do some smaller workouts to have some extra time with my family. Waited till the evening when my son is to bed.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 30 secs. burpees (no jump)
- 30 secs. jumping jacks
20 rounds of:
1 double (24 kg) KB clean and press, starting a new set every 15 seconds

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 30 secs. burpees (no jump)
- 30 secs. jumping jacks
5 rounds of:
- 30 secs. hindu push ups
- 30 secs. double handed swings
- 60 secs. rest
5 rounds of:
- 30 secs. walk outs (from standing position "WALK" on your hands to pushup position and back)
- 30 secs. hand to hand swings
- 30 secs. rest

[seraphyne1]

3 rounds of:
- 30 secs. getup situp (TGU to hand position) left
- 30 secs. 1 leg deadlifts left
- 60 secs. hindu squats
- 30 secs. getup situp (TGU to hand position) right
- 30 secs. 1 leg deadlifts right
- 60 secs. hindu squats
3 rounds of:
- 3 TGU left
- 3 TGU right
- 60 secs. hindu squats

[seraphyne1]

I am now the third week in Afghanistan. Still need to get used to the heat. Luckily I cam use the gym of the Americans, sadly no kettlebells but a good collection of dumbells. So started using Wiggy's minimalistic blast, the dumbell template and running 2 times a week. But this morning I did not feel for getting out of bed (you need to run early before it becomes too hot). So went to the gym and used Wiggy's cardio blast.

4 rounds of:
- 8 x 1/1 snatches
10 secs. rest
- 10 burpees (without jump)
10 secs. rest
- 8/8 bent over rows
10 secs. rest
- 10 burpees (without jump)
after that:
10 minutes on a crosstrainer

I won't be writing down my workouts daily, but once in a while I will, so you now I did not forget this forum and I am still alive and kicking.

[seraphyne1]

3 rounds of:
- 8 x 1/1 snatches
10 secs. rest
- 10 burpees (without jump)
10 secs. rest
- 8/8 bent over rows
10 secs. rest
- 10 burpees (without jump)
after that:
50 reps of double DB front squats*
50 reps each side of clean and push presses*

Making sure every set had equal reps, so not first all 50 reps on the squats and after that 50 reps on the presses, eg 8 reps squats and 8/8 reps presses

[seraphyne1]

Today I did it slightly different by doing some more cardio at the end. Maybe this is how I continue the next few weeks. But I am also still thinking of doing Wiggy's cardio workout.

3 nonstop rounds (warm up):
- 30 jumping jacks
- 20 hindu squats
- 10 hindu pushups
6 rounds of:
4 x 1/1 clean and presses
10 rounds of:
5 double DB front squats
3 rounds of:
- 8 x 1/1 snatches
10 secs. rest
- 10 burpees (without jump)
10 secs. rest
- 8/8 bent over rows
10 secs. rest
- 10 burpees (without jump)

[seraphyne1]

I haven't been posting here lately but I still workout frequently. Just for some exercises, like eg swings, I miss the KB's. Feel more natural than with dumbells.
Here is yesterday's workout:

40-30-20-10 jumping jacks supersetted with
40-30-20-10 hindu squats
5 rounds of:
5/5 DB snatches
5/5 DB swings
10 burpees
60 secs rest
finish with:
15 minutes on the crosstrainer (seems in the US this is called an elleptical trainer, but in Europe we know it as a crosstrainer).

[2dumb2quit]

Glad things are going pretty well with workouts still. Stay safe over there!