seraphyne's 2011 TCC (conditioning chronicles)

[seraphyne1]

Looser, get a life instead of spoiling my thread. I like it if people have comments on my workouts or question but do not bother me with your stupid spam. Again get a life and maybe some friends.

[seraphyne1]

6 rounds of:
- 6/6/8 swings and remaining of the 1.5 minutes are burpees
- 10 goblet squats
- farmer walks with double 32 kg KB's (about 40 metres)
2 rounds of:
- 6/6/8 swings and remaining of the 1.5 minutes are burpees
- 1 minute farmer walks with double 32 kg KB's
10 chest pulls and 10 whippets (strands)

6/6/8 swings stands for 6 left arm/ 6 right arm/ 8 double handed swings

planned to do 8 rounds but my knee started to feel a bit achy so I skipped the goblet squats the last 2 rounds and did the farmer walks for time.

The knee issue is an old injury (many centuries ago I had torn the ligaments in my knee) and every time temperature is getting colder in autumn it starts to feel achy, this is what happened now too.

Originally Posted by seraphyne1

Looser, get a life instead of spoiling my thread. I like it if people have comments on my workouts or question but do not bother me with your stupid spam. Again get a life and maybe some friends.

Sing with me. na na na na... na na na na ... hey hey hey ... good bye.

let the thread resume.

Good workouts. Sorry, had to be gone for a while, back now and hope to be around more to follow this. Jail really sucked. JK...been working too much.

[seraphyne1]

Doesn't matter, lately I am not regular working out. Work, not enough sleep due to the new born (slowly getting better) and the shoulder (also going better). Hope to workout more regular again:

25 hindu pushups
4 rounds of:
- 1 minute snatches
- 1 minute jump rope
22 hindu pushups
3 rounds of:
- 1 minute snatches
- 1 minute jump rope
15 hindu pushups
2 rounds of:
- 1 minute snatches
- 1 minute swings*
10 hindu pushups

*The last 2 sets I had to replace the jumping rope by swings as my right calves were suddenly cramping. (still feeling it :evil: )

[seraphyne1]

Today I did the start of the double attack. Wonder how I feel tomorrow. If I like it I might start a new thread, 2011 is almost over anyway.

The term double attack refers to using 2 tools of attack, the KB and the sandbag but also to double KB work. It is based at the kettlebell burn program, but I won't do the TGU's with a KB outside on the wet and cold floor. Don't want to become sick, so I do them inside but use a sandbag and start using double KB exercises.

Here is today's workout:

15 minutes of:
sandbag shouldering and TGU (change side every rep)
2 minutes of rest
15 minutes of:
- 5 double KB front squats
- 5/5 bent over rows
2 minutes of rest
10 minutes of:
6/6/8 (left/right/double handed) swings
8 burpees (no jump)

thanks for reading

[seraphyne1]

Only had time for a short one today.

30 hindu pushups
6 minutes of snatches
2 minutes rest
6 minutes of double KB jerks
2 minutes rest
6 minutes of clean and push press (change side every rep)

[seraphyne1]

3 rounds of:
- 20 hindu squats
- 10 hindu pushups
3 rounds of:
- 8 double KB clean and presses
- 8 double KB front squats
- 8/8 windmills
- 8/8 snatches

[seraphyne1]

5 rounds of:
- 1 minute snatches
- 1 minute hindu squats
- 1 minute snatches
- 1 minute hindu pushups

[seraphyne1]

20 swings supersetted with
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 sumo deadlift (1 KB, 32 KG) supersetted with
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 pushups (each hand on KB handle and feet elevated)

so total of 300 swings and 120 pushups and 120 sumo squats

[seraphyne1]

10 chest pulls and 10 overhead downward pulls
5 rounds of:
- 1 minute snatches
- 1 minute hindu squats
- 1 minute snatches
- 1 minute hindu pushups
2 rounds of:
- 10 double 32 kg KB (one in each hand) deadlifts

[seraphyne1]

3 rounds of:
- 10/10 KB clean and presses
- 10/10 KB front squats
- 10/10 windmills
- 10/10 snatches
30 secs. rest
4 rounds of:
5/5/5/5 snatches (left/right/left/right)
30 secs rest
finish with:
tabata swings

[seraphyne1]

10 chest pulls
8 rounds of:
5/5/5/5 snatches and rest of 1.5 minutes hindu squats
- 30 hindu pushups
- tabata KB swings
- 20 hindu pushups

[seraphyne1]

I found the flyer of the power pushup 1 and 2 and they gave me some idea for a warm up.

10-8-6-4-2 chest press with ppu1
10-8-6-4-2 chest pulls
10-8-6-4-2 pushups with the ppu2
15 rounds of:
30 secs. 24 kg KB swings and 15 secs. rest

chest press with the ppu1, stand straight with the ppu around the back (it should look like you do a pushup, but than standing), from here push the arms out and back, so it simply is just like a standing pushups. The 3 exercises are supersetted, so 10 chest press - 10 chest pulls - 10 pushups - 8 chest presses etc.

[seraphyne1]

warming up with ppu1 chest press, c'hest pulls and ppu2 pushups (1 set each)
8 rounds of:
- 5/5/5/5 snatches and the remaining of the 2 minutes jumping rope
after that:
- tabata KB swings
- 2 x 10/10 twisting sandbag deadlifts

twisting sandbag deadlift: stand next to the sandbag, pick it up and put it down at the other side, so move from right to left and from left to right.