Another week of resting my injury. It feels like quite a while since I ran and I do miss it, but I think it’s harder not being able to do any explosive jumping exercises such as burpees or squat jumps to try and maintain a bit of fitness in that area. However, healing has gone well and I’m sure I’ll be able to run pain free in a week or two!

The Week As A Whole

No running still this week although after a check-up with the physio, but I’ve kept myself busy with lots of core exercises, specifically some CrossFit style workouts I’ve been finding online, so here’s what I got up to this week!

Monday

3 rounds of:

  • 20 x 10kg kettlebell rows
  • 20 push ups
  • 30 sit-ups
  • 40 lunges
  • 30 sit-ups
  • 20 push ups
  • 20 x 10 kg kettlebell rows

3 minutes between sets and the aim is to complete as fast as possible. My time was 23’43” (have a go if you fancy)! I followed this up with 8 x 20 second of squats holding a 10kg kettlebell with 10 seconds rest in a Tabata style workout.

Tuesday

7 rounds of:

  • 20 push ups
  • 20 lunges
  • 20 tricep dips
  • 20 v-sits

My time was 21 minutes. Again, another tough workout.

Wednesday

Started the day with a 13.2 km bike ride. At lunch, I did my lockdown core circuit.

Then after work, I did a 10 minute EMOM (every minute on the minute) workout of:

  • 7 x 10kg kettlebell squat thrusts to overhead
  • 6 kettlebell/dumbell to overhead (10 kg, 3 on each arm)
  • 7 burpees

After that, I followed up with 5 minutes of doing as many kettlebell rows as I could in 5 minutes, except every time the clock hit 1, 2, 3, 4 or 5 minutes I would go and do 7 chest to floor push ups.

Thursday and Friday

I was starting to feel pain in my knee, I think from the squats I’d been doing, so I took it easy today and Friday.

Saturday

I’ve started to do some workouts by Alec Smith which included 5 rounds for time of:

  • 15 leg lifts
  • 10 windshield wipers
  • 15 hollow rocks
  • 30 good mornings with a 10kg rucksack

My time was 12’05” but it was a killer on the abs. Surprisingly, I really felt it in my hamstrings the next day!

That wasn’t all though. After I had an 8-minute EMOM of:

  • 20 seconds handstand hold against a wall (belly facing the wall)
  • Max push ups

The first handstand hold went really well and I got 20 push ups in, but after that my arms were dead. My handstand holds got further away from the wall (although I made sure my body was stacked over my shoulders) and I reduced my push ups to 5 each round (apart from the last round where I got 16) in order to make sure I could keep doing the handstand part of the workout.

Sunday

A nice rest day to finish the week.

Training Thoughts

It’s been great being able to occupy myself with some tough bodyweight workouts at home, but I’d really like to be back out running and jumping again. I think I might give a little run a go next week and hopefully, it will go well!


Weekly Mileage:  0 km + 13.2 km cycling

How was your training this week?