Autumn ´17 plan

Once again back with a new plan :)

Gonna ride the bike to work until a get a new car. That´s 11km per stint so total 22km a day. Should be 80% @120-130bpm and 20% 150-160bpm in order to build up conditioning.

Each hotel night will contain at least 1 exrx and preferably 2 as in evening and morning sessions. No matter how intense as long as there is something done.

2 gym sessions per week in addition to cycling. 1 for max strength and 1 for kettlebell training or crossfit DT (from 50kg) for total body exrx and conditioning. Max strength session will have snatch and c&j ramped up to either 1 rep max of the day or 5x2 / 3x3 @80-90% followed by speed complex.

All of the above is subject to change as energy levels dictate what I am doing. Gym session might as well be just flexing and shoulder strengthening as long as there is something done it is quite enough. The focus is to get back on track and just getting some exrx done is quite enough to start building the foundation again. I am pretty sure I will get over excited on the way :)

Light session today: 3rounds

Back in business once again

Hola hola, second gym session in a week:) same old pattern, snatches cleans and jerks etc

Snatch
3x40
3x50
2x60
2x1x65
2x1x70
2x1x75

C&J
3+3 x 70
3+2 x 80
2+1 x 90
1+1 x95
1+1 x 100

1-hand snatch barbell
25, 30, 35

Some bag work, cool down with cycle and some rolling

Here I come

Last year saw under 10 real training sessions for me. This year has started with 2 already so most likely will beat last years record....

Body seems to be adjusting to a circadian ryrhm of wake me up at 6.30. Best to enjoy this and support it with mprning training sessions.

Monday easy morning routine

Tuesday swim 500m
100 freestyle 1.03.9
Decided to time 100free to get a starting level. What a lousy level it is :)

Goal is under 1.00. Should always be in such a condition until 50year old