Thierry Sanchez Posted July 23, 2012 Author Report Share Posted July 23, 2012 23-07Weight down from 69kg to 67kg after a week with stomach bug.Kettlebell snatch sprints 1min e.s/ 2 min rest @16kg (25+26) @20kg (25+26) @24kg (23+24) @16kg (27+24)Double kettlebell swings every 1min 20 sec @2x24kg x15, @2x28kg x10, @2x32kg x5 x2 roundsRun in the forest 10 min, walk barefoot on the beach 25 min Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 24, 2012 Author Report Share Posted July 24, 2012 24-07Kettlebell snatch, dropset with gloves 3min@16kg+1min@12kg e.sCircuit x2 rounds1 leg RDL @2x24kg x10 e.sBW row TRX x12Alternating deficit reverse lunge, zercher hold @20kg x20Close push ups x12 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 25, 2012 Author Report Share Posted July 25, 2012 25-07Kettlebell snatch @20kg 2 min e.s @18rpm1 min restKettlebell swing + snatch @16kg 2 min e.s Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 27, 2012 Author Report Share Posted July 27, 2012 27-07Bad night sleepKettlebell snatch @20kg 2min½ e.s @18rpm2 min restKettlebell snatch @16kg 2min½ e.s @24rpmTRX RFESS 15 e.sIce skaters x20BG bag Arm throw @17kg x20Hindu push ups x15Power wheel leg curls x15 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 28, 2012 Author Report Share Posted July 28, 2012 28-08Kettlebell snatch @20kg 2min½ e.s @18rpm1 min restKettlebell 2 swing + 1 snatch with gloves @16kg 2min½ e.sStairs of death with sandbag @40kg clean + 50 steps up, 50 steps down x8 in under 13 minutesRDL @2x32kg x151 leg RDL @2x24kg x15e.s(daily stuff: hit 10 reps e.s on KB clean and press @20kg, 10 easy reps pull up) Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 30, 2012 Author Report Share Posted July 30, 2012 30-07Kettlebell snatch @20kg 3min e.s @18rpm4 min restKettlebell 2 swing + 1 snatch with gloves @16kg & 12kg 3min e.sCircuit x2 roundsDeficit reverse lunge @20kg x15 e.sBulgarian bag spins @17kg 10 e.sHindu push up x10 Arcus 1 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted July 31, 2012 Author Report Share Posted July 31, 2012 31-07Kettlebell snatch @20kg 3min e.s @18rpm3 min restKettlebell snatch @16kg 3min e.s @24rpmRecovery run and walk 20 minDecided to switch my daily routine between days of pull ups, and days of 1 arm row to not overload the shoulders. About 3-4 sets throughout the day seems to be plenty now that I am onto higher reps. Soon to add weight. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 2, 2012 Author Report Share Posted August 2, 2012 02-08Deficit reverse lunge with sandbag @20kg, # holds x10 e.s x3 setsKettlebell snatch @20kg 3min e.s @18rpm2 min restKettlebell 1swing+1snatch @16kg 3min e.s Deficit reverse lunge with sandbag @20kg, # holds x10 e.s x2 sets Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 4, 2012 Author Report Share Posted August 4, 2012 03-08Kb clean and press @20kg x15 e.sPull ups x153 sets throughout the day04-08Kettlebell snatch @20kg 3min30sec e.s @18rpm4 min restKettlebell snatch with gloves @12kg 3min e.s @23-24rpm Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 6, 2012 Author Report Share Posted August 6, 2012 06-08Kettlebell snatch @20kg 3min30sec e.s @18rpm3 min restKettlebell 1 swing + 1snatch @16kg 3min e.s A1 Deficit reverse lunge with sandbag (# holds) @30kg x8 e.s x3 A2 hindu push up x10 x3 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 8, 2012 Author Report Share Posted August 8, 2012 07-08Pull ups with 12kg x6 reps/ 1 arm row @24kg x15e.s, KB clean and press x8 e.s @20kg, a few sets trough the day08-08Kettlebell snatch @20kg 3min30sec e.s @18rpm2 min restKettlebell snatch @16kg 3min e.s @23-24rpmCircuit 1 round:Deficit reverse lunge @30kg SB x10e.s1 arm shouldering SB @30kg x6TRX row x12Celan and pressSB @30kg x5BG bag spins @17kg x6 e.sHindu push ups x12 Quote Link to comment Share on other sites More sharing options...
ThomasNA Posted August 8, 2012 Report Share Posted August 8, 2012 08-08Kettlebell snatch @20kg 3min30sec e.s @18rpm2 min restKettlebell snatch @16kg 3min e.s @23-24rpmFor læseren, der ikke kender til kettlebell snatches over 3 minutter, kan jeg afsløre at det er pænt hårdt. Det er sgu godt gået, og så med 20kg! Kører du 3:30 med højre, herefter 3:30 med venstre? Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 8, 2012 Author Report Share Posted August 8, 2012 (edited) Mosley latest doc on BBC horizon about IF. The only thing missing is some strength training in the mix.http://www.youtube.com/watch?v=pSh6Ot8d7bU Edited August 8, 2012 by Thierry Sanchez Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 8, 2012 Author Report Share Posted August 8, 2012 http://www.youtube.com/watch?v=1tbMG5Ufuf4 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 8, 2012 Author Report Share Posted August 8, 2012 http://www.youtube.com/watch?v=sG_aJ28g_DU Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 8, 2012 Author Report Share Posted August 8, 2012 http://www.youtube.com/watch?v=H79p-2Mj8_I Quote Link to comment Share on other sites More sharing options...
Arcus Posted August 8, 2012 Report Share Posted August 8, 2012 Thx alot for that post Thierry.Im actually experimenting with this at the moment. Mainly the 16/8 thing. Not allways with the training at the 15 hour tho as it seldom fits my program.I might try the 600 Kcal fasting day aswell. But might supplement it with some BCAA..What strategy are you using? As far as i observed your stenght have not suffered from this way of dieting. As from my own experiences its actually easy to skip breakfast, and i dont suffer the low energy periods that i have on low carb. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 9, 2012 Author Report Share Posted August 9, 2012 You're welcome Arcus.I have mainly used 20-24hour fast once or twice a week in the past. Over the last 2 weeks I have been doing 16/8, but no food intake whatsoever until 1400. I plan to do it for a 5-6 week duration and see how it goes.Then I eat, and have dinner around 1800 again and a big glass of milk or kefir around 2100.I don't use protein powders or BCAAs, only creatine.Check out this blog post tooI have had no problem training in a fasted statethose last 2 weeks, I train around 1030 and no problem by eating first at 1400.I think for people who do not train kinda extremes like marathons or silly WODs day after day, it doesn't affect strength or endurance enough to be noticeable. On the blog post there is a link to Mcfadden, a strongman from the early 1900, check it out doing 1 arm press with 50kg after a 7 day fast.let me know how it goes! Arcus and Kousgaard 2 Quote Link to comment Share on other sites More sharing options...
Arcus Posted August 9, 2012 Report Share Posted August 9, 2012 Thank you. Good read. Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 9, 2012 Author Report Share Posted August 9, 2012 09-08Deck of cards 33 min of hellHearts x2-13 hindu push upsDiamonds x2-13 TRX row with feet upSpades x2-13 deficit reverse lunges, eyes closed, each sideClubs x2-13 kettlebell swing @36kg Aces x5 clean and press sandbag @30kg Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 12, 2012 Author Report Share Posted August 12, 2012 10-08A few set spread through the dayKB Bottom Up clean + press @16kg 30 reps in 2 minPull ups @16kg x5 + chins @BW x5KB c+p @20kg x8e.sPull ups @16kg x5 +chins @BW x5Kb c+p @24kg x3e.sPull ups @16kg x5 + chins @BW x5Kb c+p @24kg x3e.sPull ups @16kg x5 + chins @BW x512-08Kettlebel snatch @20kg 4 min e.s @18rpm5min rest kettlebell snatch with gloves @16 /12kg 3 min e.sA1 reverse deficit lunge x10,8,6 e.s + squat x10,8,6 with sandbag @30kgA2 power wheel leg curl x10,8,6StretchWalk 20 min Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 13, 2012 Author Report Share Posted August 13, 2012 13-08A few set spread through the dayPull ups @BW x17/ @20kg x8/ @16kg x8/ @BW x15Kettlebell clean and press @24kg x5 e.s/ @20kg x8e.s/ @24kg x5 e.s/ bottom up c+p @20kg x3 e.s/ @20kg x8 e.s1 arm row @24kg x8 e.s/ @28kg x8e.s/ @32kg x6e.sValslide curls 10/10/10nice and steady progress without complexity Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 14, 2012 Author Report Share Posted August 14, 2012 14-08Kettlebel snatch @20kg x4 min e.s @21rpm3min rest kettlebell 1 swing + 1 snatch @16kg x3 min e.sKettlebell swing @36kg 10 reps every min for 5 minA1 Bulgarian bag spins @17kg x10e.s x2A2 hindu push ups x10 x2 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 16, 2012 Author Report Share Posted August 16, 2012 16-08Few sets through the dayFuck me If I didn't just do 7reps e.s of clean and press with a 24kg kettleball... I might even press the 28kg in a while, haha!KB c+p @24kg x7e.s/ @20kg x8e.s/ @24kg x6e.s/ @24kg x5e.s/ @20kg x8e.sPull ups @16kg x8/ @16kg x10/ @BW x181 arm row @32kg x8 e.s/ @32kg x8 e.s/ @32kg x8e.sIce skater jumps x20 x5Bulgarian bag spins x10e.s x5 Quote Link to comment Share on other sites More sharing options...
Thierry Sanchez Posted August 21, 2012 Author Report Share Posted August 21, 2012 19-09Kettlebell snatch test @20kg 5min left+ 4min righthttp://www.youtube.com/watch?v=nOGgtfB0kCk Pull ups x20http://www.youtube.com/watch?v=wURIra3CEGc 21-08Kettlebell snatch @20kg x4min 30 sec e.s @18rpm3 min restKettlebell snatch @16kg x3min e.sThoughout the morning, a few reps for a few sets: kettlebell clean and press, kettlebell swings, ice skaters, Bulgarian bag spins, 1 arm row Arcus 1 Quote Link to comment Share on other sites More sharing options...
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