Blog
Rope Flow, Gada, and Box Squats
A beautiful (but breezeless) morning from Prasat today:
Today’s session:
- 10 minutes rope flow
- 10 minutes of 360s – 5 kg gada, 55 BPM cadence, 1 rep every 3 beats, switching hands every minute
- 6 x 10 reps of box squats – 25 kg Bulgarian Bag (right, left – 1 min rest, x 3)
10.4 kg weight vest throughout. (And sweating buckets!)
The video (if you’re so inclined):
Lunch
200g homemade beefburger, 30 g gouda cheese, 3 slices of bacon, and 3 duck eggs fried in bacon fat.
Post-lunch: 15 minutes walk
Related Posts
Rope Flow and Bulgarian Bag Box Squats
till a little achy from the previous day's Double Half Snatch session, I eased into the morning with 10 minutes of rope flow and six sets of 10 Bulgarian Bag box squats.
Rope Flow and Gada 360s
After yesterday’s 7-minute DHS session, I kept things relatively light with 10 minut
7 minutes Double Half Snatch – 12 kg Kettlebells
I aimed for five minutes unbroken with 2 x 12 kg kettlebells, secretly hoping for ten. I managed seven minutes, setting a new personal best.
Rope Flow, Gada/Steel Mace, and Digging
A shorter session of rope flow, 6.4 kg gada 360s, and 8 kg steel mace 360s before tackling a job I hate: digging
Rope Flow and Mace 360s (6 kg)
A little achy after yesterday's 10-minute DHS set, I warmed up with rope flow before 360s using the 6 kg steel mace, followed by a hearty homemade lunch.
Personal Best: 10-minutes Double Half Snatch with 2 x 10 kg Bells
After completing 10 minutes with 2 x 8 kg bells, I’ve now hit the same milestone with 2 x 10 kg bells. Next stop: the 12 kg bells and the road to my competition goal.
(Back to) 10 minutes Double Half Snatch
After months away from proper Double Half Snatch training, I decided to try the full 10 minutes with 2 x 8 kg kettlebells at 10 reps per minute.
10 Minutes of Gada 360s (5 kg)
A quick 10-minute session with the 5 kg gada at 55 BPM after clearing brick rubble. A wee bit warm out there, tho’.
Rope Flow, Steel Clubs, and Heavy Bag (with weighted vest)
A beast of a session with rope flow, steel club work up to 12 kg, three rounds on the heavy bag, and a 10.4 kg weighted vest throughout.
Missed Alarm Clock, Rainy Mornings, and Lunchtime 360s
No early session after a missed alarm and a night of heavy rain, but 10 minutes of 6 kg steel mace 360s, plus some afternoon walking, made for a good day.
Crappy Day Yesterday, But Better Today
After a rough day, a good Garmin Body Battery score and a short gada session got things moving again. Then it was time to upgrade the heavy bag, with a little unexpected drama.
Rope Flow, 6 kg Mace, and Heavy Bag
A bright and early Saturday session with rope flow, 10 minutes of 6 kg mace 360s at 50 BPM, and three rounds on the heavy bag. Then coffee!