Here we go with another week of training! More core and bodyweight work. I can feel I’m getting stronger in my upper body. Not sure how my lower body is doing though without the running ahaha.
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 (per side)

Monday

Started off with a little run of 9 x 1′ on/off. I intended to do 16 reps, but had to stop early due to pain in my foot.

For my core, I did:

  • 6 rounds 3′ on 1′ off:
    • 4 burpees
    • 8 sit-ups
    • 12 weighted lunges (10kg)
  • Hip mobility work
  • Conditioning work consisting off:
    • 10kg thrusters
    • Jumping jacks
    • Burpees
    • American kettlebell swings
  • 4 sets 45″ on 15″ off:
    • Reverse plank shifts
    • V-ups
    • Tempo push-ups (3 seconds down, fast up)
  • 10 min EMOM
    • 2 wall walks and a 5″ pause at the top of each rep

Tuesday

Got out for a 26 km bike ride along with a run which was 17 x 1′ on/off at a faster pace before my foot gave me pain.

Core work:

  • 8 min AMRAP
    • 10 “I” raises
    • 10 “Y” raises
    • 10 “W” raises
    • 10″ crow pose
  • 3 Rounds
    • 5 Candlestick roll
    • 10 Cossack squat
    • 10 Feet together squats
  • 20 min EMOM
    • (1) – Bent over DB see-saw row
    • (2) – DB Reverse lunge in place, alternating
    • (3) – 3 point planche lean complex
    • (4) – DB Single leg deadlift, alternating
    • (5) – Rest and recover
  • 15 min EMOM (with 2 x 2.5 kg weights)
    • (1) – Seated DB see-saw press
    • (2) – DB Good mornings
    • (3) – DB Renegade row
    • (4) – (DB) Cossack squats, alternating
    • (5) – Rest and recover
  • 5 min EMOM of 30″ plank shoulder taps
  • 3 rounds of 21 weighted Bulgarian split squats

Wednesday

I got out for another run today with no pain – 16 x 1′ on/off.

Core work:

  • Strength exercise (8 min AMRAP)
    • 10 cossack squats
    • 20 flutter kicks
    • 40 jumping jacks
  • 15 min AMRAP
    • 15 goblet squats
    • 15 burpees
    • 15 sit-ups
  • Accessory work

Thursday

Went out for a 26km bike ride in the morning.

Core work:

  • 6 sets of 3 min AMRAP
    • 80″ run on the spot
    • 2-4-6-8-10 etc. alternating burpees and deck squats (with a 10kg kettlebell)
  • 2 rounds of:
    • 10-second front support hold
    • 10 front support shoulder taps
    • 10-second 45-degree handstand hold
    • 10 shoulder taps (or small hand placements) in the 45-degree handstand position
    • 10-second full handstand hold
    • 10 shoulder taps or small transition steps

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.

Core work:

  • Strength exercises
    • 3 sets of 50 banded glute marches
    • 3 sets of 10kg kettlebell rotations
    • 3 sets of frog pumps
    • 3 sets of 10kg kettlebell halos
    • 3 sets of 8 clamshell side plank press-ups (per side)
  • Metcon
    • 2 min AMRAP pike handstand push-ups
    • 10 min AMRAP (all with a 10kg kettlebell)
      • 10 American kettlebell swings (10kg)
      • 10 left arm thrusters
      • 10 right arm thrusters
      • 10 weighted sit-ups
    • 2 min AMRAP hand release push-ups
  • Challenge workout (my time was 9:37) – 10 rounds of:
    • 20 jumping lunges
    • 10 air squats
    • 10 push-ups

Saturday

I got out for another 26 km bike ride in the morning.

Then later on in the day I did a lot of gymnastics work and finished off with some stretching!

Sunday

Went out for a 40 minute walk with a 10kg weight vest. Whilst on my walk I did 4 sets of 10 weighted dips and a total of 50 pull-ups (1 set of 10 and 8 sets of 5) with it on.

Later on in the day I got out for a run which was 18 x 85″ on 35″ walk recovery. I was quite happy with it since I managed to run fast without any problems with my foot although it felt a bit tender later on in the day.

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:  27 km run + 78 km cycling

How was your training this week?