Continuous Improvement Fitness

Happy New Year! Wishing you a strong, healthy and joyful 2025.
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Be afraid - be very afraid [of staying weak]!


Reposted from

Hooverphonic in Phil Haarlem this evening. Blown away by the performance!

Third week in my Operator/Black program. Heaviest of the three, coming week scaling down again to have another three weeks to do more than this. Truly a program of slowly but steadily.

Putting the barbell to good use again today. Fourth week (of six) of my first block of the Tactical Barbell Operator protocol. Back squats, bench press and weighted pull ups. Friday the pull ups will be exchanged for deadlifts. Simple, not too easy and neither too hard. Just enough to fit nicely into my schedule and being able to do other things.

After a broken night with low quality sleep, I didn’t really feel like it. Nevertheless got the session done. Maybe not the best performance, but got it done and consistency is key 💪🏻

To bring some sunshine during this rain. Super duper blond it is! 😁

The reps are in again. Today sets of 2 and 3 reps with 2x32kg. Double Kettlebell Clean & Press, followed by the same reps as DKB Front Squats.
Time on 30 minutes and taking it easy, totaling 27 reps. Done for today 😅

Another session in the books. Double Kettlebell Clean&Press, followed by Front Squats with 2x 32kg. Sets of 1 and 3 reps in half an hour. Tough one today…😅

Last session of the week done. Kettlebell snatches for 20 min, sets of 4 reps per hand. Total of 112 reps. Not bad with a 28kg KB and feeling relatively fresh (and sweaty though…). So far the program is quite manageable 😄

Simple, not easy. 30 min session with double clean & press, followed by front squats with 2x 32kg. Sets of 2 reps got challenging quite quickly in the session. Nevertheless feeling good and not too taxing.

Quite crowded to pick up some sand and sun last Saturday.