Kettlebell swings, EMOM protocol
80lb bell
01: 10
02: 10
03: 10
04: 10
05: 10
06: 10
07: 10
08: 10
09: 10
10: 10
11: 10
12: 10
13: 8
14: 6
15: 5
16: 7
17: 6
18: 6
19: 5
20: 5
21: 0
22: 6
23: 12
24: 5
25:7
total: 208
Showing posts with label EMOM. Show all posts
Showing posts with label EMOM. Show all posts
Friday, January 17, 2020
Friday, January 3, 2020
Log 455
kettlebell swings 80lb bell, EMOM. 10 reps, 30 seconds work, 30 seconds rest.
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 10
06 : 10
07 : 10
08 : 10
09 : 10
10 : 8
11 : 5
12 : 5
13 : 6
14 : 5
15 : 5
16 : 5
17 : 6
18 : 5
19 : 5
20 : 7
21 : 10
22 : 11
23 : 10
24 : 8
25 : 9
total: 200 reps
Video: https://www.youtube.com/watch?v=hkYHbTC5YB4
NOTES: This was a pretty bad idea to push for 200 reps and I was definitely feeling it in the end. Still it is nice to see EMOM work going rather well as I feel that I am able to push myself further than my old idea of just trying to do as much as I can, as quickly as I can, with long rest periods.
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 10
06 : 10
07 : 10
08 : 10
09 : 10
10 : 8
11 : 5
12 : 5
13 : 6
14 : 5
15 : 5
16 : 5
17 : 6
18 : 5
19 : 5
20 : 7
21 : 10
22 : 11
23 : 10
24 : 8
25 : 9
total: 200 reps
Video: https://www.youtube.com/watch?v=hkYHbTC5YB4
NOTES: This was a pretty bad idea to push for 200 reps and I was definitely feeling it in the end. Still it is nice to see EMOM work going rather well as I feel that I am able to push myself further than my old idea of just trying to do as much as I can, as quickly as I can, with long rest periods.
Friday, December 20, 2019
Log 451
kettlebell swings 80lb bell, EMOM. 10 reps, 30 seconds work, 30 seconds rest.
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 10
06 : 10
07 : 10
08 : 10
09 : 10
10 : 10
11 : 5
12 : 5
13 : 8
14 : 6
15 : 5
16 : 5
17 : 2
18 : 3
19 : 3
20 : 3
total: 150 reps
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 10
06 : 10
07 : 10
08 : 10
09 : 10
10 : 10
11 : 5
12 : 5
13 : 8
14 : 6
15 : 5
16 : 5
17 : 2
18 : 3
19 : 3
20 : 3
total: 150 reps
Saturday, December 7, 2019
Log 448
kettlebell swings 80lb bell, EMOM. 10 reps, 30 seconds work, 30 seconds rest.
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 9
06 : 8
07 : 7
08 : 6
09 : 5
10 : 5
11 : 5
12 : 5
13 : 4
14 : 3
15 : 3
16 : 0
17 : 4
18 : 3
19 : 4
20 : 14
total: 125 reps
min : reps
01 : 10
02 : 10
03 : 10
04 : 10
05 : 9
06 : 8
07 : 7
08 : 6
09 : 5
10 : 5
11 : 5
12 : 5
13 : 4
14 : 3
15 : 3
16 : 0
17 : 4
18 : 3
19 : 4
20 : 14
total: 125 reps
Sunday, March 11, 2018
Saturday, March 10, 2018
Log 148
Close pushups
25, 20
EMOM sets: 30-30-10-10
total: 100
so, 145 total close pushups for today.
curl ups:
EMOM: 30-30-7-15
15, 15, 15
15, 15, 7
7
total: 89
notes: Form went to shit on curl ups, but I got them in anyway.
Pretty happy with hitting my goal for EMOM on close pushups, even with two regular sets added in before. Had a chance to see the payoff from all of the calisthenics effort I have been putting in lately when I hand loaded a pallet of dirt for a customer and the soil (which weighs around 40-50lbs per bag) felt super light and I wasn't at all tired. Feels ridiculous. I am nowhere near to my goals here. This is a good thing (as I firmly believe my goals are definitely achievable).
Feel like I'm gaining some size as well. Took measurements. Will know in around 3 months. Not that it matters too much, but it is nice to know.
Will definitely be keeping every minute, on the minute, workouts, increasing sets, reps, time, and decreasing rest as progress develops, while adding a few maximal or sub maximal sets before hand to just get in more volume
25, 20
EMOM sets: 30-30-10-10
total: 100
so, 145 total close pushups for today.
curl ups:
EMOM: 30-30-7-15
15, 15, 15
15, 15, 7
7
total: 89
notes: Form went to shit on curl ups, but I got them in anyway.
Pretty happy with hitting my goal for EMOM on close pushups, even with two regular sets added in before. Had a chance to see the payoff from all of the calisthenics effort I have been putting in lately when I hand loaded a pallet of dirt for a customer and the soil (which weighs around 40-50lbs per bag) felt super light and I wasn't at all tired. Feels ridiculous. I am nowhere near to my goals here. This is a good thing (as I firmly believe my goals are definitely achievable).
Feel like I'm gaining some size as well. Took measurements. Will know in around 3 months. Not that it matters too much, but it is nice to know.
Will definitely be keeping every minute, on the minute, workouts, increasing sets, reps, time, and decreasing rest as progress develops, while adding a few maximal or sub maximal sets before hand to just get in more volume
Thursday, March 8, 2018
Log 147
Pullups
1
EMOM floor-assisted pullups (30-30-3-15)
3, 3, 3
3, 3, 3
3,3, 2
3, 1, 1
1, 3, 1
total: 36
1
EMOM floor-assisted pullups (30-30-3-15)
3, 3, 3
3, 3, 3
3,3, 2
3, 1, 1
1, 3, 1
total: 36
Tuesday, March 6, 2018
Log 146
pushups:
30 seconds work, 30 seconds res, 20 reps max
20, 20, 20, 20, 15, 13, 10, 10, 9, 7
total: 144
notes: Going to be doing EMOM workouts for awhile, then probably do a set or two of maximal reps, just to see. The shorter rest periods really make the volume matter more, so it seems. Was originally going to go for 30 sets, but had to take a break and came back after half an hour, and was still very fatigued.
30 seconds work, 30 seconds res, 20 reps max
20, 20, 20, 20, 15, 13, 10, 10, 9, 7
total: 144
notes: Going to be doing EMOM workouts for awhile, then probably do a set or two of maximal reps, just to see. The shorter rest periods really make the volume matter more, so it seems. Was originally going to go for 30 sets, but had to take a break and came back after half an hour, and was still very fatigued.
Sunday, March 4, 2018
Log 145
chin ups
3, 1
total: 4
floor assisted chin ups, EMOM, 30-30-12-3 (work/rest/sets/reps)
3, 3, 2
3, 2, 2
2, 1, 1
1, 1, 1
total: 22
curl ups, EMOM: 30-3-7-15
15, 15, 15
15, 15, 6
6
total: 87
3, 1
total: 4
floor assisted chin ups, EMOM, 30-30-12-3 (work/rest/sets/reps)
3, 3, 2
3, 2, 2
2, 1, 1
1, 1, 1
total: 22
curl ups, EMOM: 30-3-7-15
15, 15, 15
15, 15, 6
6
total: 87
Friday, March 2, 2018
Log 144
EMOM floor assisted pullups
12 minutes, 0:30 work, 0:30 rest, 3 rep max
1: 3 6: 2 11: 1
2: 3 7: 1 12: 1
3: 2 8: 1
4: 3 9: 3
5: 2 10: 1
total: 23
12 minutes, 0:30 work, 0:30 rest, 3 rep max
1: 3 6: 2 11: 1
2: 3 7: 1 12: 1
3: 2 8: 1
4: 3 9: 3
5: 2 10: 1
total: 23
Tuesday, February 27, 2018
Log 143
EMOM:
30 seconds work, 30 seconds rest, 20 rep max
pushups
1: 20 6: 12 11:9 16: 5 21: 6 26: 5
2: 20 7: 10 12: 3 17: 10 22: 5 27: 5
3: 20 8: 10 13: 8 18: 9 23: 7 28: 4
4: 12 9: 8 14: 7 19: 9 24: 9 29: 4
5: 12 10: 6 15: 7 20: 5 25: 9 30: 10
total: 270
30 seconds work, 30 seconds rest, 20 rep max
pushups
1: 20 6: 12 11:9 16: 5 21: 6 26: 5
2: 20 7: 10 12: 3 17: 10 22: 5 27: 5
3: 20 8: 10 13: 8 18: 9 23: 7 28: 4
4: 12 9: 8 14: 7 19: 9 24: 9 29: 4
5: 12 10: 6 15: 7 20: 5 25: 9 30: 10
total: 270
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