Frogster's log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Sun Feb 24, 2013 4:03 pm

24-02
Light cardio 21min (3min intervals: rope skip, swings, Indian clubs, deficit lunges, hindu push up/ suspended row)
Snatch @24kg x6min @20rpm
Light cardio 21min (3min intervals: rope skip, swings, Indian clubs, deficit lunges, hindu push up/ suspended row)

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Mon Feb 25, 2013 7:51 pm

25-02
Squats @95kg x6,6,6

A1 swing @2x28kg x10,10,10
A2 pull up @18kg x6,4,4

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Tue Feb 26, 2013 6:02 pm

26-02
trail run 30min

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Wed Feb 27, 2013 5:34 pm

27-02
1 min on/ 1min off
jerk @2x24kg x20
LC @2x24kg x12
Snatch @24kg x24/24


Off to compete against Team Omsk and train with Anton for a week!

TomFurman
Sergeant Commanding
Posts: 9806
Joined: Fri Dec 09, 2005 3:46 am
Location: Ft. Lauderdale

Re: Frogster's log

Post by TomFurman » Wed Feb 27, 2013 6:32 pm

You can see far because you stand on the shoulders of giants. Have fun in Omsk. It's still winter. :-$
"There is only one God, and he doesn't dress like that". - - Captain America

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Sat Mar 09, 2013 4:00 pm

Thanks Tom!

Competition in Russia went well, had a blast and now mega tired. Took about 32 hours to come home...

followed 30 min later by

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Mon Mar 11, 2013 11:27 am

Back in Denmark and feeling half human again
11-03
LC @2x24kg x1min/1min: x9,9,9,10,9,8
1 arm swing @28kg x2min e.s
Black cleans @2x16kg x6 min

BG split squat @17kg x12 e.s
Deficit rev lunge @17kg x12 e.s
Dragon lunge @17kg x12 e.s
Crunch x1 min
BG bag @17kg spins x20+20
Side bends @24kg x15 e.s
Thick rope susp. Rows MDS x26
Hindu push ups x21
Bar hang x1min

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Wed Mar 13, 2013 7:33 am

the report from the week training with Anasenko
http://kettlebellfitnessdk.wordpress.co ... sk-russia/

User avatar
Bobby
Sergeant Commanding
Posts: 5549
Joined: Sun Jan 03, 2010 7:41 pm

Re: Frogster's log

Post by Bobby » Wed Mar 13, 2013 7:43 am

tHanks for the report,interesting!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Wed Mar 13, 2013 7:53 pm

13-03
LC 1min/1min x10 @2x16kg alternating with 2x24kg: 13, 10, 14, 11, 13, 11, 13, 11, 14, 10

10 min light cardio:
Rope skip 2min
Swing @28kg x1min e.s
Rope skip 2min
Swing @28kg x1min e.s
Rope skip 2min

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Fri Mar 15, 2013 8:27 pm

15-03
LC 1min/1min x12 ladder load 2x16kg @14rpm, 2x20kg @12rpm, 2x24kg @10 rpm: 14,12,10,14,12,10,14,12,10,14,12,9

Glove black clean @16kg x3min 30 e.s
Swing @32kg x30s e.s
Jump squats @60kg x75,50
1leg RDL @2x24kg x9 e.s
1 arm row @24kg x15 e.s

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Mon Mar 18, 2013 3:37 pm

18-03
LC @2x16kg x10 min @12rpm (went for 12min, 136 reps)
Def Rev Lunges @23kg x12 e.s
1 leg RDL @2x24kg x12 e.s
1 arm row @28kg x12 e.s
Hindu push ups x12
Crunch x30
Side bend @16kg x15 .es
Bag spins @17kg x10 e.s
Bar hang x1min

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Tue Mar 19, 2013 11:20 am

19-03
run 15min
LC @2x24kg x30 5min
LC 2x28kg x10
5min x: run, row, run, row, Indian clubs

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Wed Mar 20, 2013 8:03 pm

20-04
LC @2x20kg x10 min x90 reps PR

GS squats @70kg x65, 50

Circuit x2
1leg RDL @2x24kg x10e.s
Suspended rope rows x10
Hindu push ups x10
Med ball rotation wall throw x10
Reverse crunch x15

User avatar
Dunn
Sergeant Commanding
Posts: 6664
Joined: Mon Jan 05, 2009 4:06 pm
Location: Columbus, GA

Re: Frogster's log

Post by Dunn » Thu Mar 21, 2013 12:04 am

Congrats Frog! Great work.

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Fri Mar 22, 2013 1:56 pm

Cheers Dunn!
100 easy reps is the goal for 20s.

21-04
HRI on spin bike 12sec hard EMM for 15min

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21953
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Frogster's log

Post by Mickey O'neil » Fri Mar 22, 2013 5:45 pm

Great job, Frogster!

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Mon Mar 25, 2013 12:16 pm

Thanks mate!

Away, work, no KB...

25-03
LC @2x24kg 1min on/1min off x8 @9rpm (HR last set: 180, +1min:136, +2min: 120, +3min:108)
Swing @28kg x2min e.s
A1 Def. Rev lunge @30kg x9,9
A2 1 arm row @32kg x9,9
B1 BG bag spin @17kg x5es, 5es
B2 hindu push up
Bar hang

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Wed Mar 27, 2013 6:19 pm

27-03
LC 1min on/ 1min off , wave loading
@2x20kg x12,12,12,12
@2x24kg x10,10,10
@2x28kg x7,7,7

Swing @28kg x1min e.s

Circuit x2 rounds
1 leg RDL @2x24kg x9e.s
Farmers walk @2x28kg x100 steps
Chin ups x10
Push ups x15

Recovery cardio 10min
Bar hang

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Thu Mar 28, 2013 12:27 pm

28-03
Recovery cardio
Run x10 min
Spin bike HICT x20min

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Sat Mar 30, 2013 3:17 pm

29-03
Indian clubs x1 hour

30-03
Decided to train at home and replaced the planned interval session by a repeated effort method, felt awesome!
LC @2x16kg x20
LC @2x24kg x15 (@10rpm) x5 sets
Circuit x2 rounds
A1 Straddle jump squat @16kg x30
A2 1 arm row @36kg x6e.s
A3 BG bag spins @17kg x10 e.s

Swing dropset @36,32,28,24kg (x15,15,15,15) e.s
Bar hang

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Mon Apr 01, 2013 5:02 pm

01-04
LC @2x24kg @6rpm x9 min 55reps
Wanted 60 reps in 10 minutes but felt like it would have been a max effort, so I stopped at 55. This way it's still a PR and I can train again tomorrow ;-)

Snatch @28kg x1min e.s
Swing dropset @28,42,20,16 x20 reps each, e.s

A1 Deficit reverse zercher lunge @35kg x6,6 e.s
A2 1 arm row @34kg x9,9 e.s
B1 GS jump squat @70kg x60
B2 hindu push ups x15
B3 mace swing x10 e.s
Bar hang

User avatar
Wild Bill
Sergeant Commanding
Posts: 5379
Joined: Sat Jul 26, 2008 2:26 am

Re: Frogster's log

Post by Wild Bill » Mon Apr 01, 2013 9:32 pm

Congrats with PR! Good job <<<<q

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Frogster's log

Post by xox » Tue Apr 02, 2013 9:29 am

Thanks Bill, well it's not all time PR, I did 55 in 2010 in 10 min ;-) But aiming for 75+ this year for Tyumen.
My elbows and shoulders refuse to go the right place for the most optimal technique so I figure I have to live with it...

02-04
Run x15min
Black LC with gloves @2x16kg x6min
Snatch with gloves @16kg x2min e.s
Bike HICT x15min
Rope skip, run, walk x15min

User avatar
Wild Bill
Sergeant Commanding
Posts: 5379
Joined: Sat Jul 26, 2008 2:26 am

Re: Frogster's log

Post by Wild Bill » Tue Apr 02, 2013 9:48 pm

Frogster wrote:My elbows and shoulders refuse to go the right place for the most optimal technique
Do as Ka dens said.
Ka dens wrote: Savchenko recommended the following as a finisher after doing the sport lifts of the session:
one set 2x16kg x 10reps
one set 2x20kg x 10reps
one set 2x24kg x 10reps

I doing it now each workout (2*16 and 2*24) and (subjectively) seeing improvements.

Post Reply