I’m going to focus on the present and what I can do given the state of my injury. I’m certain there is healing, but it does feel slow. Oh the pain of tendon injuries! I’m confident it’ll heal though and I’ll be fighting fit once again!
Every single day this week I did 3 sets of:

  • 15 push-ups
  • 20 v-sits
  • 20 goblet squats (10kg kettlebell)
  • 5 ground to overhead with a 10kg kettlebell

Monday

I began the day with 26 km bike ride.

For my core, I did:

  • 5 rounds of:
    • 20 leg lifts
    • 20 upper body hollow raises
    • 20 clap push-ups
    • 30″ rest between rounds
  • 4 rounds of:
    • 20 pike-ups
    • 10 handstand kick-ups
    • 20″ wall facing handstand hold
  • 6 rounds with 2 min rest between:
    • 20 American kettlebell swings (10kg)
    • 10 wall facing shoulder taps
    • 20 sit-ups
    • 10 Burpees
    • 20 jumping air squats
  • 20 min AMRAP
    • 4 v-ups
    • 6 x 10kg single arm squat thrusts (each arm)
    • 48 lateral hops

Tuesday

Managed to go out for a short run in the morning of 10 x 1′ on/off at an easy pace.

Core work:

  • 30 min AMRAP
    • 60 high knees
    • 15 split squats (each leg)
    • 30 sit-ups
    • 15 single Romanian deadlifts (each leg with 10kg)
    • 30 hollow rocks
    • 15 elevated single leg glute bridges (each leg)
    • 30 Russian twists
  • 30-20-10 of…
    • High-low plank
    • Mountain climbers (left + right leg = 1 rep)
    • 30 sit-ups at the end of each round
  • 5 rounds of:
    • “I” raises
    • 10 handstand kick-ups

Wednesday

The weather was nice and cool this morning and I enjoyed another 26 km bike ride.

Core work:

  • 10 min EMOM
    • 40″ 10kg single arm clean and jerk, alternating arms each rep
    • 40″ plank 10kg kettlebell drag throughts
  • 10 min EMOM
    • 40″ single arm American 10kg kettlebell swings
    • 40″ glute bridge
  • 30 min EMOM:
    • 2 wall facing handstand walks with 8 shoulder taps
    • 80 high knees
    • AMRAP hollow rocks
    • 30″ AMRAP push-ups
    • 12 skater lunges + 10 air squats
  • 3 rounds:
    • 5 single leg Romanian deadlifts each leg (10kg kettlebell)
    • 5 paused jump switch lunges (per side)
    • 15 single arm Russian kettlebell swings (per side)
  • 20 minutes practising SLIPS

Thursday

Did a light run in the morning of 10 x 1′ on/off at an easy pace.

At lunch I went and did a Cindy AMRAP 20. That means doing as many sets of:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

In 20 minutes. I managed 18 rounds and 12 reps. That’s 95 pull-ups, 187 push-ups and 270 air squats. WOAH!

I finished off in the evening with some more SLIPS practice and a nice bit of stretching.

Friday

I would typically have gone for a bike ride, but having some early morning commitments today, I decided not to.

For my core I did:

  • 4 rounds of:
    • 20 step-ups
    • 20 down ups
    • 20 Russian kettlebell swings (10kg)
    • 20 goblet squats (10kg)
  • 4 sets of 6 clapping push-ups
  • 4 x 6 (10kg) push-press
  • 100 banded flyes
  • 12 rounds of:
    • 5 pike push-ups
    • 5 x 10kg kettlebell to overhead (per arm)
    • 30 jumping jacks
    • 5 x 10kg single arm American kettlebell swings
  • Challenge workout:
    • 3 min plank
    • AMRAP of 20 tuck kick outs and 20 jump squats
  • Accumulate 3 min handstand hold
    • 70″ then 60″ then 50″ for me
  • 2 Tatata workouts (8 rounds 20″ on 10″ off)
    • Max glute bridges
    • Alternating hollow rocks and reverse hollow rocks

Saturday

Began the day with a walk and a run of 14 x 1′ on/off. I intended to go for 16 minutes, but my foot began hurting so I cut it short. Also did 7 sets of 10 pull-ups.

Core work:

  • Warm-up mobility
  • 40 min EMOM
    • Min 1) 4 point handstand wall climb complex (hold each position for 5 – 10 seconds)
    • Min 2) 10 single-leg hip thrusts
    • Min 3) 5 inchworms, 5 candlestick rolls, plank shoulder taps
    • Min 4) Wall sit
  • 1 round of:
    • 100 toe touches
    • 50 Russian twists
    • 100 toe touches
  • 5 rounds of:
    • 20 elbow squeezes
    • 5 wall walks
  • 3 rounds of 21 Bulgarian split squats

Then I finished off with some light stretching!

Sunday

I went out for a 26 km bike ride in the morning.

Core:

  • 3 rounds:
    • 5 pike handstand push-ups
    • 10 pike shoulder taps
    • 15-second pike hold
    • 20 push-ups
    • 24 shoulder taps
    • 30-second push-up hold
  • 25 minutes of shoulder mobility work

Training Thoughts

It feels like progress with my foot injury has stagnated. I still have faith though that I’ll recover and get through this no matter how long it takes so I can run free again!


Weekly Mileage:  11 km + 80 km cycling

How was your training this week?