Micro training lower leg and trap workout with kettlebell

I was all very tired and was plan do double kettlebell jerk workout routine but was feel really tired but if begin workout need to make something lets it be very short but better than nothing.

 6 reps each arm one arm kettlebell jerk after this exercise I understand about that's not my day 

2 sets the long cycle double kettlebell I first time did long cycle for 3 reps with rest 1 minute between sets.

rest 2 minutes 

And take 1 kettlebell weight 24 kg(53 lbs) for workout traps and lower leg without pauses

20 reps shrug each trap, 20 reps standing one leg calf raises each leg.

15 reps shrug each trap, 15 reps standing one leg calf raises each leg.

10 reps shrug each trap, 10 reps standing one leg calf raises each leg.

5 reps shrug each trap, 5 reps standing one leg calf raises each leg.

Also from this workout, i get some bonuses for grip strength because while changing nonstop exercises between leg workout and trap workout is no change arm.

One arm push-ups 2 reps in set

  40 minutes one arm pushups workout
2 one arm pushups without rest quality worse than previously workouts was cant make 4 reps in row
5-minute rest
  2  one arm pushups  very hard but form little better than in the first set
5-minute rest
 2 rep each arm number 1 for the left arm was close to the broke  movement
5-minute rest
 2 reps for 2 arms form broken finally
10-minute rest
19  38 10  front slides one arm pushups with a towel  no pushing arm go slide with a towel under arm  front on down movement and back when pushing finish
19 53
15-minute rest
 front slides one arm pushing 10 reps each arm with a towel
Result worse than previous one arm workout probably because some overtrain

Swimming pool day 9 goal complited

30 minutes swimming
 stroke swimming without pauses 500 meters that take about 15 minutes and 20 swimming pools
maximal speed 25 meters stroke swimming x4  with rest between 25 meters about 3 minutes
the goal finally complete about swimming 500 meters without pauses plus some endurance reserves.
in the end without rest 10 minutes low intensive workout in sauna through throw exercise for shoulders flexibility.Next visit swimming pool i will try to swim all 30 minutes and see result

Specialized exercises for kettlebell snatch 24 kg(53 lbs)

 My first  workout specialized  exercises for snatch
 10 kettlebell cleans each arm between arms rest 1 minute
 10 one arm swings  each arm with some degree in the elbow
 10 semi-squats each arm in the overhead position
 10 kettlebell cleans without rest between arms
 10 kettlebell swings each arm
 10 overhead semi squads for each arm

Kettlebell fitness legs, biceps, shoulders,

 20 Minutes kettlebell fitness with rest between exercises 3minutes
Negatives biceps back and ass touch  wall with kettlebell 24 kg(53 lbs) 3 reps each arm with change arms between reps
3 reps each arm kettlebell push with change arms between reps
Double kettlebell squats 5 reps
3 biceps negative   each arm  with no change arms between reps
3 reps one arm kettlebell push 3 reps each arm with no rest between arms
7 reps double kettlebell squats

Swimming pool day 8

8 minutes low hot sauna
after  30 minutes of swimming pool
450 meters swimming without rest
3 minutes rest
50 meters with speed probably 80% from my maximal after 45 meters speed get low to my 78%
3 minutes rest
50 meters with speed about 75 % maximal after 40 meters speed fall down to 70 %
3 minutes rest
75 meters begin with speed 80% from maximal after 25 meters speed get low to 60 % and after else 25 meters same speed as i was swimming in begin training  for 450 meters destination i was wanted swim 100 meters but get really tired higher than my normal discomfort level
3 minutes rest
25 meters spurt was plan swim  maximal speed but my health was enough just for probably 70 % of my maximal speed
5 minutes rest
10 minutes active workout shoulders mobility with belt use exercise pass throught it is much better than in last swiming day maybe becouse take bigger rest after swimming or sauna temperature was lower and after as bonus  sauna+7 minutes.Weight loose from body weight акщь 66.200 kg(146 pounds) to 65.800 kg (145 pounds) 

Correction mistakes one arm push-ups 7

 Workout one arm push-ups for  50 minutes
4  reps left arm (rep  number  4  was a slow and  quality 85 % from perfect form) after rest 1 minute and right arm quality 75%  same speed for each rep
12 minutes rest
  8 reps  negative push-ups left arm  8 reps right arm  (rest between arms 2 minutes and time for 8 reps for each arm 2 minutes
15 minutes rest
10 reps  left arm archer pushups 1-minute rest  and 10 reps  right arm archer pushups
10-minute rest
7 sets of singles one arm pushups without rest for left and right arm with rest 1 minute 30 seconds between sets

Double kettlebell jerk try more than 8 reps plus 30 minutes

Workout 30 minutes test with 2 x24 kg(53 x2 lbs) double kettlebell jerk with rest between sets 4-10 minutes
1. 10 reps
2. 8 reps
3. 9.6 reps (rep number 10 fail)
4. 6 reps  i was failed more than 8 reps because was laughing while listening radio show was should drop kettlebells but was present myself punish sanctions after 20 seconds rest else 6 reps 
 5. 7 reps

Evening playground test some exercises

I in a park in heavy clothes and back bag with 10 kg (22 lbs) barbell.

1.For warm-up was done 10 assisted one arm pullups for each arm.

2. 2 reps with 10 kg super hight pullups but level fly  just to belly button  after  rest maybe 3 minutes and second try  2 reps fly fell down to  something between belly button and down part of chest after some rest and  without weight was the same result with same 2 sets and 2 reps.(my maximal result I was check for super hight pullups to belt level was 4.7 reps).

3. 20 squat jumps with 10 kg .

4.20 dips  10 kg.

5.with 10 kg(22 lbs) barbell in arm  was done one arm pull-ups to level nose  each arm after i  take rest about 3 minutes and my results become worse i was done about 2 reps each arm with 10 kg to head level.

6.Else one exercise i was gone check is same one exercise i was doing in routine for super hight pullups it is L-sit explosive hight pull-ups but this workout i was tried same with one arm so I was made 2 sets of 2 reps  in set number one i was could flu only to normal one arm pull up level and in second set I was could fly to down part of chest level .

7. Was check assisted one arm straight bar dip with belt I was could done 3 reps each arm.

Swimming pool day 7

30 minutes swimming
Before start swimming 10 minutes sauna.
400 meters without pauses swimming this training day was swimming easy about muscule relax much better than previous workouts (stroke freestyle) about breath too was easier.
After rest 3 minutes 2 sets 50 meters with rest between 3 minutes and swim with speed very close to maximal this training day speed was falling down after 40 meters
after rest 4 minutes and 5 meters swimming fast but in the last set speed fall down very low after 30 meters.
After swimming rest 4 minutes and workout flexibility with through pass exercise for shoulders mobility using the belt in a sauna.Was could do it low intensive maybe because tired, previous workout was better.

one arm scapular pull-ups

4 rounds 
15 reps each arm  no rest between arms
rest between sets 20 minutes

Evening playground walking

I was walking in park and enter on sport playground
clouthes on me was realy heavy  is winter boots and  huge snoboard pants
first i was make 9 assisted one arm pull ups for each arm with using belt
after  4 reps super hight pullups to belt level  and rep number 5 i was could make only litle bit highter than belly button level  (thats better than my previous result)
after 30 squat jumps i was could make prbably make much more but today is something like a rest day
after 36 dips it was realy  burn my front deltoids maybe becouse i was long time no did dips
in end i was try to make assisted one arm muscule up with using belt . I was try 2 times for left arm and 2 times for right arm, For left arm i was could fly up high but was cant make straight one arm dip.For right arm i was fail one rep and secound rep i was could make full assisted one arm musule up.

Winter swimming 17 december

temperature air - 2 Celsius (28 Fahrenheit)
temperature water + 1(33 Fahrenheit)
Was swimming in the river  about 30 meters stroke style using about 75 % of power  about 10 minutes I was swim front and was didn't see how I am entered in river current  and was should swim back across probably 18 meters

2 h.40 minutes one arm push-ups workout while doing home things

 3 reps one arm pushups each arm is same quality today about left and right hand in ( my opinion 75 percent of perfect quality  perfect pushups form)
rest 30 minutes

 24 diamond pushups 12 with focus on left arm and 12 on right rest 20 seconds between arms right hand harder than left
rest 30 minutes

  negative one arm pushups 6 reps each arm
rest 30 minutes

 2 reps well quality one arms pushups each arm
rest  16 minutes

 diamond pushups with focus on 1 arm 9 reps each hand without pauses( both arms feel same)
rest 18 minutes

4 negative one arm pushups each arm 4 reps
rest 50 minutes

 in row nonstop 1 arm pushups each hand, 12 reps diamond pushups with focus 6 reps on each hand and 2 negative pushups each hand

Swimming pool day 6

30 minutes swimming pool workout plus sauna with through pass exercise for shoulders flexibility 7  minutes
350 meters without pauses stroke (freestyle swimming) after rest 5minutes
and 3 x 50 meters speed swimming with rest between 50 meters 2 minutes
my feelings about only  35 meters I could keep a good speed (for me fast  speed) I much slower after 35 meters

Double kettlebell jerk 7 reps day 2 (24 kg)53 lbs x2

11 reps one arm kettlebell jerk  each hand with rest 30 seconds between arms
double kettlebell jerk 7 reps
 exercise 1 11 reps
 double kettlebell jerk 7 reps
 exercise 2 11 reps
double kettlebell jerk 7 reps
 11 reps one arm kettlebell jerk each hand without rest between arms
double kettlebell jerk 6.5 reps(very bad set)
 exercise 1 11 reps
 double kettlebell jerk 7 reps (hard set) with low-quality last rep
 exercise 2 11 reps
 double kettlebell jerk 7 reps

low intensive 2 hours workout with rest between sets 7-14 minutes

One arm quality push ups workout very low intensive

 2 left arm pushups (bad quality) right arm some better than left
 2 left arm pushups (better quality than the first set) right arm 2 reps same quality as in the first set
 2 left arm pushups (quality as in the first set) right arm 2 reps bad quality)
 2 left arm pushups  and 2 right arm pushups (middle quality)
rest 20 minutes between sets
time 1.20

Swimming day 5

30 minutes in the swimming pool
300 meters without pauses
3 x 50 meters with rest 1-3 minutes
100 meters without pauses
after swimming pass through   with a belt  for shoulders flexibility in sauna 7 minutes

7 reps double kettlebell jerk 24 kg|(53 lbs) workout day 1

 2 hours low intensive workout double kettlebell jerk while watching a movie
10  reps each  hand one arm kettlebell jerk
 7 reps double kettlebell jerk
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 10 reps
   double kettlebell jerk 7 reps
   squats while holding bells in overhead position  10 reps
  double kettlebell jerk 7 reps
   One arm kettlebell jerk 10 reps each hand 
   double kettlebell jerk 7 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 10 reps
   double kettlebell jerk 7 reps
   squats while holding bells in overhead position  10 reps
 double kettlebell jerk  5.5 reps fail

Winter swimming (ice swimming)

2 December - 2 Celsius(28 Fahrenheit) just enter and exit in water with the head because was sleep short time this day
9 December +2 celsius  street (35 Fahrenheit ) temperature water +2 celsius   (35 Fahrenheit ) swimming about 12 meters (without using the room for taking off and on clothes)

snatch plus fix one arm push-ups

micro workout 30 minutes kettlebell 24 kg(53 lbs)
12 snatch each hand with rest between hands 30 seconds
2 one arms push-ups each hand good quality without rest between arms
12 snatch each hand without rest
5 negative one arm push-ups each hand with pause 2 minutes (right-hand much easier)

swimming pool day 4

30 minutes 

in begin 250 meters swimming freestyle with no pauses

 4 x 75 meters swimming with rest 30 seconds-2 minutes 

in end spurt 50 meters with maximal speed

after without break workout shoulders mobility in the sauna about 7 minutes using pass-through exersize

one arm scapular pull-ups

short 30-minute workout with just 3 sets of 3 reps  for each hand for 30 minutes  with  weight 24 kg (53 lbs) was used so small workout because was have some overtrain

Swimming in pool day 3

30 minutes swimming in pool
200 meters non stop in begin training
5 x 50 meters  with about 1-minute rest between sets
in end 2 spurts 25 meters
after without break
probably 10 minutes workout shoulders mobility stretching  pass through with a belt (in the sauna)

double kettlebell jerk try more than 7 reps in set for 30 minutes

2 x 24 kg(53 lbs)
9 reps
9 reps
7.5 reps
7  reps
8 reps

One arm push-ups 1 rep

1)one arm pushups 1 rep each hand  good quality
2)one arm pushups middle quality  1 rep (my opinion)
3) left arm no rep right-handand low quality rep
4)  one arm pushups with pushing arm on kettlebell 3 reps each hand(not pushing arm close to leg)
5)  one arm pushups with pushing arm  on kettlebell 2 reps each hand
6) 10 assisted one arm pushups not pushing hand on the kettlebell
7)  10 assisted one arm pushups not pushing hand on the kettlebell

Hour low intensive one arm scapular pull-ups with 22 lbs(10 kg)

4 sets of 10 reps
10 minutes rest one arm scapular pull-ups plus 10 kg
10  minutes rest one arm scapular pullups plus 10 kg
15 minutes rest one arm scapular pull-ups plus 10 kg
20 minutes rest one arm scapular pull-ups plus 10 kg

6 reps double kettlebell jerk day 2 24 kg (53 lbs)

  time training 2 hours (low intensive)
One arm kettlebell jerk 8 reps each hand
 Double kettlebell jerk 6 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 8 reps
  double kettlebell jerk 6 reps
 squats while holding bells in overhead position  8 reps
 double kettlebell jerk 6 reps
 One arm kettlebell jerk 8 reps each hand 
 double kettlebell jerk 6 reps
 from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 8 reps
 double kettlebell jerk 6 reps
  squats while holding bells in overhead position  8 reps
 double kettlebell jerk  6 reps

Snatch beginner workout

Only 3 sets with rest 12 minutes for 10 reps each hand weight 24kg(53lbs)

Swimming in pool day 2

30 minute swimming freestyle(crawl)
150 meters at begin training for endurance (probably my 70 % of max) distance with no hurt psychick
after dont know how many pools (25 meters)
after set 2 x25 meters faster speed than all training and break one minute and set of 3 x 25 meters
first training was 26 x 25 pools with different breaks between each 25 meters