[David]

Run 7.99K

Time=49.44

Run felt fine, just taking it easy before Saturday. It was much colder today with ice forming on the canal, so glad I invested in a few handy items like running gloves.

[David]

Back Squat 5-5-5
80, 90, 100 Kg

Then:
Bench Press 5-5-5
50, 50, 55

Grim on Sat - looks like it's going to be cold!

[David]

Grim Night Terror
time=1:02:35

Sadly, due to the icy conditions they closed the water sections, which is a big part of the fun. Also slightly suspicious that due to the aforementioned closures the course was significantly shorter, because there's no way I ran 8 miles in that time that comfortably - we just felt like we were ambling around and were rather surprised to find that we'd finished! My last effort for comparison, when I did quite a bit of training was around 20 mins slower.

[David]

20 Rounds Viking Conditioning Ib
6 1.5P KB snatches in 15 seconds
15 seconds rest

Didn't feel too bad, but took it easy after yesterday. Will start upping the count again later on in the week.

[David]

Deadlift 5-5-7
110, 127.5, 145 (6,1) Kg

Then:
Standing Press 5-5-7
45, 50, 57.5 (5,1,1) Kg

Final sets feeling a little tricky, especially the presses. Feeling a bit tired generally though, perhaps the Grim is catching up with me, so not too concerned just yet.

[David]

2x10 Rounds Viking Conditioning Ib
6 1.5P KB snatches in 15 seconds
15 seconds rest

So much for my plans, felt really tired and decided to stop after only 10 rounds. Then decided that was a bit rubbish and did another 10 after a short rest.

[David]

Back Squat 5-5-7
90, 102.5, 117.5 Kg

Then:
Bench Press 5-5-7
50, 57.5, 65 Kg

Squats a little dodgy on the final set. Still feeling a bit tired but definitely better than yesterday.

[David]

20 Rounds Viking Conditioning Ib
6 1.5P KB snatches in 15 seconds
15 seconds rest

Felt a bit better but still hard work, looking forward to a couple of days off.

[David]

30 Rounds Viking Conditioning Ib
6 1.5P KB snatches in 15 seconds
15 seconds rest

Then, after a brief-ish rest:
10 Rounds Viking Conditioning I
7 1 KB snatches in 15 seconds
15 seconds rest

Felt better again, but this is a lot tougher than the first time round. Decided to keep the duration up by switching to the 1P and it almost felt like having a rest.

[David]

Deadlift 3-3-5
120, 135, 152.5 Kg

Then:
Standing Press 3-3-5
50, 55, 60 (3) Kg

Did push press the final two reps, but it doesn't really count. Will see how I get on next week and if that goes badly think about resetting.

[David]

Back Squat 3-3-5
100, 110, 125(x) Kg

Then:
Bench Press 3-3-5
60, 65, 70(3) Kg

Squats no good, BP not much better. Not sure what the matter is, but definitely need to keep an eye on it. Have managed to make a 21Kg KB out of some old weights I had, so I'll use that for now instead of the 24 which I think was proving a bit much.

[David]

40 Rounds Viking Conditioning Ic
6 21Kg KB snatches in 15 seconds
15 seconds rest

This felt much better, amazing how much harder the extra 3 kilos makes it, although it could also be down to the differently shaped handle, or possibly that the weights I'm using are so crap they actually weigh less than they're supposed to - must check that!

[David]

60 Rounds Viking Conditioning Ic
6 21Kg KB snatches in 15 seconds
15 seconds rest

Had planned on doing 50 and seeing how I felt. The extra 10 was tough but probably could have managed a few more if I'd really wanted. After being doubtful about the weight of the cheap plates I was using to make up the 21 Kg KB I decided to weigh it. I was right, but not in the way I thought, it actually weighs 21.7 Kg.

[David]

Deadlift 5-3-3
127.5, 150, 162.5 Kg

Then:
Standing Press 5-3-3
50, 57.5, 65 (1,1,x)

Hmmm, deadlifts felt tough but were achievable, not so the presses which felt tough from the start - and got tougher. I suspect however that I may have overdone things yesterday as that should have been reasonably OK. So, I may take the back off week next week then back off the KBs and repeat this strength week.

[David]

20 Rounds of almost Viking Conditioning Ic
6 21Kg KB 2 handed (American) Swings in 15 seconds
15 seconds rest

Wow! Hands a bit shredded after Sunday (differently shaped handle on the kettlestack compared to my usual one I guess) so decided to take it a bit easy and do some 2H swings instead. They were exhausting and my shoulders are trembling right now. Obviously need to mix things up a bit so I think I may always make my middle of the week set 2h swings instead of snatches and see how that goes.

[David]

Back Squat 5-3-3
102.5, 117.5, 130 Kg

Then:
Bench Press 5-3-3
60, 65, 72.5 Kg

Actually felt OK today, which is nice.

[David]

20 Rounds Viking Conditioning Ic
6 21Kg KB snatches in 15 seconds
15 seconds rest

This felt moderately tough, and my hands are still a bit sore, so I took it easy.

[David]

40 Rounds Viking Conditioning Ic
6 21Kg KB snatches in 15 seconds
15 seconds rest

Back off week this week, so taking it a little easy.

[David]

Deadlift 5-5-5
105, 110, 120 Kg

Then:
Standing Press 5-5-5
40, 45, 47.5

[David]

30 Rounds of almost Viking Conditioning Ic
6 21Kg KB 2 handed (American) Swings in 15 seconds
15 seconds rest

Felt better than last time