Chasing at least three rabbits at once

[olekto]

Monday 26th of October:
30 minutes bike ride to work.

Press:
1sx1rx75 kg @ 7.5
6sx4rx60 kg (75 % of e1RM)
E1MOM
Fine.

Front squat:
1sx1rx90kg @ 7
6sx4rx72.5 kg (75 % of e1RM)
E1.5MOM
Also fine.

CGBP:
3sx8rx85 kg @ 8.5
E2.5MOM

SGDL:
3sx8rx82.5 kg @ 7
E3MOM
Needs to go heavier next time.

BB curls:
3sx8rx32.5 kg @ 9
E1.5MOM

70 minutes in total.

40 min bike ride home.

[olekto]

Tuesday 27th of October:

I try to do this on Tuesdays:
Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

And three rounds of it. I'm not able to do the whole 30 sec working for many of these, but I'll improve over time I hope.

[olekto]

Thursday 29th of October:
30 minutes bike ride to work.

Bench:
1sx1rx122.5 kg @ 8
6sx4rx100 kg (75 % of e1RM)
E1MOM

Deadlift:
1sx1rx170 kg @ 8
6sx4rx137.5 kg (75 % of e1RM)
E1.5MOM
This was fun.

Press:
7 minutes density block, 65 kg:
21 reps

BB row:
7 minutes density block, 82.5 kg:
28 reps

70 minutes in total.

40 min bike ride home.

[olekto]

Friday 30th of October:

Squat jumps - 5 stk
Push-ups - 30 sec
Backward step lunges - 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

3 rounds.

[olekto]

Monday 2nd of November
30 minutes bike ride to work.

Press:
1sx1rx77.5 kg @ 7.75 (this is quite easy).
6sx4rx62.5 kg (75 % of e1RM)
E1MOM
Started getting heavy at the end there, but no grinding.

Front squat:
1sx1rx92.5kg @ 7
6sx4rx75 kg (75 % of e1RM)
E1.5MOM
A bit heavy at the end.

CGBP:
3sx8rx87.5 kg @ 9
E2.5MOM
Bit heavy.

SGDL:
3sx8rx87.5 kg @ 7
E3MOM
I get tired, but don't feel that heavy yet.

BB curls:
2sx8rx32.5 kg
1sx11rx32.5 kg @ 9
E1.5MOM

70 minutes in total.

40 min bike ride home.

[olekto]

Tuesday 3rd of November:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

3 rounds

[olekto]

Thursday 5th of November:
30 minutes bike ride to work.

Bench:
1sx1rx125 kg @ 8
6sx4rx102.5 kg (75 % of e1RM)
E1MOM

Deadlift:
1sx1rx172.5 kg @ 8
6sx4rx140 kg (75 % of e1RM)
E1.5MOM

Press:
7 minutes density block, 67.5 kg:
20 reps

BB row:
7 minutes density block, 85 kg:
28 reps

75 minutes in total.

40 min bike ride home.

[olekto]

Friday 6th of November:

Squat jumps - 5 stk
Push-ups - 30 sec
Backward step lunges - 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

3 rounds.

The gyms are closing down here in Oslo. Just when I had started to get back to the shape I was in in February, and even better in some regards. This is a shame. I have to figure out some way to train. I like the way I have been doing it, with strength + cycling on Monday and Thursday, and circuits on Tuesday and Friday. I think I'll take 45-60 minutes bike ride a couple of times a week (Monday and Thursday), and do some more strength bodyweight stuff on Monday and Thursday (EMOM chin-ups, push-ups and inverted press at least, some legs and some planks I think).

[olekto]

Saturday 7th of November:
Did some stuff from Headspace with my partner. It was nice doing some conditioning and core stuff with her.

Monday 9th of November:
Home office.
60 minutes bike ride.

Push-ups:
3xAMRAP
E1MOM

Bodyweight squats:
3xAMRAP@5
E1MOM

Inverted press:
3*AMRAP
E1MOM

Glute bridge:
3*AMRAP
E1MOM

Chin-ups:
3*AMRAP
E1MOM

I've ordered some power bands.

[olekto]

Tuesday 10th of November:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

3 rounds

[olekto]

Thursday 12th of November:

30 minutes bike ride.

OHP with bands:
3xAMRAP
E1MOM

Deadlift with bands:
3xAMRAP
E1MOM

Push-ups with bands:
3xAMRAP
E1MOM

Chin-ups:
3*AMRAP
E1MOM

[olekto]

Friday 13th of November:

Squat jumps - 5 stk
Push-ups - 30 sec
Backward step lunges - 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

3 rounds.

[olekto]

Sunday 15th of November:
Did some stuff from Headspace with my partner.

Monday169th of November:

60 minutes bike ride.

Press with bands:
3xAMRAP
E1MOM

Deadlift with bands:
3xAMRAP
E1MOM

Push-ups:
3*AMRAP
E1MOM

Glute bridge:
3*AMRAP
E1MOM

Chin-ups:
3*AMRAP
E1MOM

[olekto]

Tuesday 17th of November:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

4 rounds

[olekto]

Thursday 19th of November:

30 minutes bike ride.

Handstand practice 3 min.

OHP with bands:
3xAMRAP
E1MOM

Deadlift with bands:
3xAMRAP
E1MOM

Push-ups with bands:
3xAMRAP
E1MOM

Glute bridge with bands:
3xAMRAP
E1MOM

Chin-ups:
3*AMRAP
E1MOM

Friday 20th of November:

Squat jumps - 5 stk
Push-ups - 30 sec
Shrimp squat progression- 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

4 rounds.

[olekto]

Sunday 21st of November:
Did some stuff from Headspace with my partner.

Monday 22nd of November:

60 minutes bike ride.

Headstand practice:
5 min

Press with bands:
7 min
E1MOM
56 reps

Deadlift with bands:
7 min
E1MOM
56 reps

Chin-ups:
7 min
E1MOM
22 reps

[olekto]

Tuesday 24th of November:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

4 rounds

Thursday 26th of November:
30 minutes bike ride.

Handstand practice 5 min.

Elevated push-ups:
7 minutes
54 reps
E1MOM

Single leg deadlift with band (black):
7 minutes
28 reps
E1MOM

Rows with band (black:
7 minutes
56 reps
E1MOM


Friday 27th of November:

Squat jumps - 5 stk
Push-ups - 30 sec
Shrimp squat progression- 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

4 rounds.

[olekto]

Saturday 28th of November:
Did some stuff from Headspace with my partner, core focus.

Monday 30th of November:
40 minutes bike ride.

Handstand practice 5 min.

Elevated push-ups:
7 minutes
56 reps
E1MOM

Single leg deadlift with band (black):
7 minutes
35 reps
E1MOM

Rows with band (black:
7 minutes
56 reps
E1MOM

Tuesday 1st of December:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

4 rounds
Got pretty tired today.

[olekto]

Wednesday 2nd of December:
First day of Elements from GMB. Trying that to see if I get a bit more different movement into my daily life. It should be too hard, and should give a nice mix of mobility, strength, skill work.

Thursday 3rd of December:

30 minutes bike ride.

Headstand practice:
5 min

Press with bands (grey):
7 min
E1MOM
46 reps

Deadlift with bands (black and grey):
7 min
E1MOM
56 reps

Chin-ups:
7 min
E1MOM
24 reps

Friday 4th of December:

Squat jumps - 5 stk
Push-ups - 30 sec
Shrimp squat progression- 2x30 sec
Chin ups - 30 sec
Single leg glute bridge - 2x30 sec
Hollow body holds - 30 sec each position (hollow hold, right side, superman hold, left side)

4 rounds.

[olekto]

I'm bad at updating this stuff nowadays.

Saturday 5th of December:
Did some stuff from Headspace with my partner, core focus.

Sunday 6th of December:
Session 2 of Elements.

Monday 7th of December:
40 minutes bike ride.

Handstand practice 5 min.

Elevated push-ups:
7 minutes
59 reps
E1MOM

Single leg deadlift with band (black):
7 minutes
35 reps
E1MOM

Rows with band (grey):
7 minutes
52 reps
E1MOM

Tuesday 8th of December:

Broad jump - 3 jumps
Inverted press - 30 sec
Pistol squat progression - 30 sec each leg
Chin-ups - 30 sec
Bridge press up - 30 sec
L-sit - 30 sec
Compression - 30 sec
Push up plank - 30 sec
Crow pose - 30 sec

4 rounds
5 burpees to finish.

Wednesday 9th of December:
Session 3 of Elements.

I'm chasing several rabbits at once now, but it is fun. I like Elements and playing around with Bear and Monkey so far. It will be interesting if it seems to have any transfer to the other stuff I do. Progress seems to be slow, but that is how it is I guess.