Thierry Sanchez

22-01 no KB this week.

Squat @87,5kg x6,6,5,5,4,4
Pull up @12kg x9,9,9
DB bench @2x22kg x15,15,15
Abs

17-01

Run 30min

Indian clubs 10 min

19-01

LC @2x24 x18

B @2x28kg x1min

S @28kg x2min30 e.s

Pull up @16kg x3,3,3,3,3,6

Squat @75kg x9,9,9

DB bench press @2x28kg x8,8,8

abs

13-01

Run with poles 50min

Indian clubs 10min

14-01

LC @2x24kg x29+16+16 (Troy was sick today, had to train late, not so good)

B @2x28kg x1min45

Squat @85kg x4x6sets

Pull up @12kg x6x3 sets

DB bench press @2x22kg x6x3 sets

Bar hang x1min30

10-01

Bike 30min

1S+1C @2x24kg x3min + @2x20kg x3min

Abs

05-01

run 35 min

06-01

joint mobility, SRM

07-01

LC @2x28kg x20

LC @2x20kg x45

Glove snatch @16kg x3min e.s

Squat @80kg x4 x6

Fat grip pull ups x9x3

Push ups, feet up x15x3

Abs

Bar hang 1 min

08-01

Run 30min

Bar hang 1min15

09-01

LC @2x24kg x23+25

B @2x28kg x1min30

S @28kg x2min e.s

DB bench press @2x26kg x6x6

RDL @110 x8x3

S.R @BW x15,14,13

Abs

01-01

Run 35min

1S+1C @2x20kg x6 min

02-01

DB bench @2x24kg x6x6

RDL @100kg x10 x3

Rope susp. Rows @BW x12x3

LC @2x28kg x5+5+5+5

LC @2x24kg x14+16

LC @ 2x20kg x39

B @2x28kg x1min

S @28kg x1min45

Site for kettlebell DM 2013 is up but needs updating!

Back from France, long time without training= DOMS!

29-12

Am

A1 squat @80kg x3 x3

A2 fatgrip pull up @BW x6x3

B1 squat @80kg x3x3

B2 DB bench press @2x16kg x15x3

Pm

LC @2x24kg 10,12

Clean @2x28kg x2min15

Bumps @2x28kg x1min30

1swing+1snatch @20kg x6min

Swing 28kg x3min

Abs x3sets

Bar hang MDS x1min

30-12

Easy run 30min and walk 15min

neck harness 3x15

Indian clubs 3x50 e.s

08-12

Cardio 40 min HR 130-140

Sick sick sick

12-12

LC @2x24kg x37

Still too tired and sick, abort!

http://www.youtube.com/watch?v=68roSs4TPDg

Indian clubs 10 min

Fat bar hang 1 min

BP 133/80 HR 86bpm

13-12

Push ups: 25,20,15,10,5

Squat @80kg x6,6,6

14-12

LC @2x28kg x17

LC @2x20kg x35, 9,9,9,10

GS jumpsquat @65kg sandbag x20,20,20,15

Swing @28kg x1min30 e.s

Abs

Fatgrip pull ups/ bar hang x14 (1min)

BP: 134/90, HR 92bpm

06-12

Bike, run, bike 25min

Indian clubs 30min

07-12

LC @2x28kg x15

LC @2x20kg x24,26

Clean @2x28kg x3min15

GS jump squat @65kg sandbag x10*5 clusters

1 swing. 1 clean, 1 snatch @16kg with gloves x7 min

Swing @28kg x1min15

Abs: BG bag spins @17kg x12 e.s, side bends @24 x15e.s , swiss ball crunch @12kg x15

Thick rope BW rows x26,24

Bar hang MDS: 1 min

5min rest: Blood pressure 128/77, HR 79 bpm

04-12

Run with poles 25min

Indian clubs 15min

05-12

LC @2x24kg x30

Clean @2x28kg x 3min

GS squat with 65kg sandbag x10*5 clusters

Swing @28kg 1min 15 e.s

DL @36+40kg x25,20,15

Abs: BG bag spins, arm throws, side bends, swiss ball crunch

Pull ups MDS x15

03-12

LC @2x28kg x13

LC @2x24kg x22

LC @2x20kg x19,21

clean @2x28kg x2min45sec

GS jump squat with 65kg Sandbag x10*5 clusters

Glove snatch @16kg 3min30sec e.s

Squats with 65kg sandbag x8x3sets

Abs supersets:

side bends @20kg x25 e.s + crunch x15,

BG bag spins @17kg x10 e.s + crunch x15

Thick rope BW rows: 1min (20 reps)

Bar hang MDS (fat to thin): 1 min

5 min rest: Blood pressure: 140/86, HR 86 bpm

http://www.youtube.com/watch?v=qfkFzgeU2Ec

http://www.youtube.com/watch?v=EhDdSMJmqJA

30-11

LC @2x28kg x11

LC @2x24kg x18

LC @2x20kg x14,16

1C+1S @2x28kg x2min30sec

Swing @28kg x1min e.s

GS squat with 65kg Sandbag x30 (30sec)

Abs supersets: side bends @20kg x25 e.s + crunch x15, BG bag spins @17kg x10 e.s + crunch x15

1S+ 1Sn @16kg 3min e.s

Fatgrips pull ups/ bar hang: 1min (10 reps), Bar hang: 1 min, Thick rope BW rows: 1min (15 reps)

29-11

Bike HR 110-120 x 6 min- Run HR 150-160 x12 min, incline 5% @12km/h- Bike HR 120-130 x 8 min

Wrist roller, indian clubs

28-11

LC @2x28kg x9

LC @2x24kg x14

LC @2x20kg x13,15

C @2x28kg x2min15

Swing @28kg x1min e.s

DL 36+40 x1min x3 sets

Abs superset: side bends @20kg x15 e.s + crunch x15,

BG bag spins @17kg x20 e.s + crunch x15

Crunch x30

Fatgrips pull ups MDS: 1min

27-11

Nordic running 25min. found out my X counrty ski poles are too long, so I'll be ordering new ones.

Indian clubs 10 min

Wrist roller

24+25-11

Teach workshops

26-11

I put my log into XL, so this will be a quick update from now on, not 100% accurate.

LC @2x28kg x7

LC @2x24kg x10

LC @2x20kg x12,14

C @2x28kg

Bumps @2x28kg

Squat with sandbag @65kg x6,6,6

Abs superset: side bends, BG bag spins, BG bag arm throw, swiss ball crunch

Fatgrips pull ups: 10,5

Indian clubs

23-11

Quickie

Long cycle @2x16kg x10 min @10rpm

1 arm LC @28kg x10 e.s

http://www.youtube.com/watch?v=GM9JVygmfpI

bar hang 1min30sec

21-11

Warm up: umpas, indian clubs, ice skaters, dragon lunge, hindu push ups, spins, rope skipping

H2H swing, fig 8 to hold

C+P x3 e.s @18, 20kg

C+PP x2 e.s @24,28kg

C+J x2 e.s @32,36kg

LC: 2 min rest between all sets. Building up slowly.

2 swings +1 LC @2x28kg 1min @5rpm

LC @2x24kg 1min @10rpm

LC @2x20kg 2min @9rpm

LC @2x16kg 3min @10rpm

LC @2x16kg 2min @10rpm

LC @2x16kg 1min sprint @14rpm

=20 min

GS squats with SB @45kg 20x4 sets

(tried different holds, best was across the back for more power and felt it more in quads compared to bear hug and shoulder hold)

Powerwheel ham curls x10

Hip bridge @45kg x20

Side bend @20kg x20 e.s

BG bag spins @17kg x25 e.s

Bar hang 1min

20-11

Cardio day HR130-145

Bike , row, run (5% slope @8km/h): 40min total

Extras: Neck harness, wrist, pull ups, suspended rows

The rowing hit the core more than anticipated. Will try to put in 2-3 cardio sessions a week to help recovery and build better conditioning for LC.

19-11

Long cycle focus

LC 2x16kg 5 min test @12rpm. Not bad for a first try in nearly 2 years.

1 swing, 1 clean, 1 jerk @2x20kg x6, @2x24kg x6 x3 sets

SB @45kg shoulder + B squat x6,6,5,5

1 calf @BW x10 e.s x3

BG bag spins @17kg x20 e.s

BG bag side bend @17kg x15 e.s

Ab wheel x10, crunch x10