Today, Friday
short walk
GU: difficult 1 each side w/ 18 kg
SN: 14 kg, 10R+10L continuous in 3:00 for 60 reps. Still better on left side than right.
Friday, January 31, 2020
Friday, January 24, 2020
GU, DL
Today, Friday
GU: 16 kg x 3 alternating singles
later
GU: 16 kg x 1 alternating single
DL:
120 kg x 2 l/u
130 kg x 2 r/u - least favored grip, hips moved to the left around sticking point, not good
130 kg x 2 l/u - good. This is 80% 1RM
GU: 16 kg x 3 alternating singles
later
GU: 16 kg x 1 alternating single
DL:
120 kg x 2 l/u
130 kg x 2 r/u - least favored grip, hips moved to the left around sticking point, not good
130 kg x 2 l/u - good. This is 80% 1RM
Thursday, January 23, 2020
GU, SN
Today, Thursday:
Helping my son and his friend train, demoed a few getups, did a single BP w/ 155 lbs, also some 2-kb FSQ and some GS.
Break
GU: 16 kg, 1 each side rf but started to 4 reps to elbow each side, took 4th rep the rest of the way. Lockout R feeling more complete and less outside of my comfortable ROM.
GU: bw to elbow or hand for practice digging the down elbow into the ground hard.
SN: 20 kg, on the 1:15, 4 sets of 5 L, 4 sets of 5 R, repeat, and at 20:00, a single set R to finish, total 85 reps. HR avg 140, max 155
working on getting right shoulder to come forward on backswing and then go back into place for finish - made some progress on this. Still feel like I have a good lockout on left side but knees don't want to lock fully on right.
walk
Helping my son and his friend train, demoed a few getups, did a single BP w/ 155 lbs, also some 2-kb FSQ and some GS.
Break
GU: 16 kg, 1 each side rf but started to 4 reps to elbow each side, took 4th rep the rest of the way. Lockout R feeling more complete and less outside of my comfortable ROM.
GU: bw to elbow or hand for practice digging the down elbow into the ground hard.
SN: 20 kg, on the 1:15, 4 sets of 5 L, 4 sets of 5 R, repeat, and at 20:00, a single set R to finish, total 85 reps. HR avg 140, max 155
working on getting right shoulder to come forward on backswing and then go back into place for finish - made some progress on this. Still feel like I have a good lockout on left side but knees don't want to lock fully on right.
walk
Wednesday, January 22, 2020
GU, DL
Today, Wednesday
Play w/ headstand and handstand
GU: 16 kg x 1 each way, rf - long time w/ non-bearing leg lifting and held in air
DL:
110 kg x 5 paused tng, r/u
125 kg x 4 paused tng, l/u
Play w/ headstand and handstand
GU: 16 kg x 1 each way, rf - long time w/ non-bearing leg lifting and held in air
DL:
110 kg x 5 paused tng, r/u
125 kg x 4 paused tng, l/u
Tuesday, January 21, 2020
GU, SN
Saturday - just a walk
Sunday - 1 getup each side plus a few 1LDL w/ a kettlebell, long drive
Monday - a few 1L DL, bw only, long drive, plus a few DL @ 110 kg at home.
Today, Tuesday
GU: 16 kg x 3 alternating singles, rf
SN: 20 kg x 5R x 4 sets on the 1:15, 5L on the 1:15. Could have done more
Sunday - 1 getup each side plus a few 1LDL w/ a kettlebell, long drive
Monday - a few 1L DL, bw only, long drive, plus a few DL @ 110 kg at home.
Today, Tuesday
GU: 16 kg x 3 alternating singles, rf
SN: 20 kg x 5R x 4 sets on the 1:15, 5L on the 1:15. Could have done more
Friday, January 17, 2020
GU, 1LDL
Today, Friday, busy but
GU: 16 kg, 1 each side rf before teaching
much later
GU: 16 kg, 1 each side, rf
1LDL: 16 kg, 1 each side, rf
GU: 16 kg, 3 or 4 to elbow, rf
1LDL: 16 kg, 1 each side, rf
GU: 16 kg, 1 each side rf before teaching
much later
GU: 16 kg, 1 each side, rf
1LDL: 16 kg, 1 each side, rf
GU: 16 kg, 3 or 4 to elbow, rf
1LDL: 16 kg, 1 each side, rf
Tuesday, January 14, 2020
A few days of stuff
Saturday:
longer walk than usual, maybe 3 miles
SN: 20 kg, rf, 5's on 0:00 and 0:45, then left on 02:00 and 02:45, etc, total 80 reps
Off Sunday
Monday, yesterday, walk, then long drive, then walk again, then 1 GU each side + 1 extra right
Today, Tuesday
GU: 16 kg x 1R, 1L, a few hours later, repeat. Weak and wobbly today.
longer walk than usual, maybe 3 miles
SN: 20 kg, rf, 5's on 0:00 and 0:45, then left on 02:00 and 02:45, etc, total 80 reps
Off Sunday
Monday, yesterday, walk, then long drive, then walk again, then 1 GU each side + 1 extra right
Today, Tuesday
GU: 16 kg x 1R, 1L, a few hours later, repeat. Weak and wobbly today.
Thursday, January 9, 2020
Various stuff - rings, cossacks, dip stretch - then SN
Start earlier than usual, about 9:30 am
Dip stretch x 2 w/ one dip between
Cossacks, bw windmills
headstand and legs down and up a couple of times
Rings: StC + partial FL
walk
SN: 20 kg, tried an interesting time variation, inspired by Q&D:
00:00 - 5r
00:45 - 5l
repeat on 02:00 and 04:00
then switched hands
06:00 - 5l
06:45 - 5r
repeat on 08:00 and 10:00
on 12:00, back to rf, total of 70 reps, up from 60 two days ago, and felt easier as well
Dip stretch x 2 w/ one dip between
Cossacks, bw windmills
headstand and legs down and up a couple of times
Rings: StC + partial FL
walk
SN: 20 kg, tried an interesting time variation, inspired by Q&D:
00:00 - 5r
00:45 - 5l
repeat on 02:00 and 04:00
then switched hands
06:00 - 5l
06:45 - 5r
repeat on 08:00 and 10:00
on 12:00, back to rf, total of 70 reps, up from 60 two days ago, and felt easier as well
Wednesday, January 8, 2020
GU, Stretch, Rings
Yesterday, Tuesday:
walk with a little jog at the end
SN: 20 kg x 5's OTM, rf, total 60 reps, improving form
Today:
short walk again with a little jog
GU: 14 kg x 4 alternating singles on short rest, a best session so far, rf as usual
break
Dip Stretch + 3 dips
Rings: StC + partial FL
walk with a little jog at the end
SN: 20 kg x 5's OTM, rf, total 60 reps, improving form
Today:
short walk again with a little jog
GU: 14 kg x 4 alternating singles on short rest, a best session so far, rf as usual
break
Dip Stretch + 3 dips
Rings: StC + partial FL
Monday, January 6, 2020
Stretch, GU, DL
Yesterday, Sunday, 1 GU each side and busy performing day
Today, Monday:
Dip Stretch + 1 Dip
StC + FL on rings
GU: 14 kg x 3 alternating singles, rf, w/ press from elbow and hand on way up. 1st two pretty close together, big break after that. Thought about more but decided no because I'd like to still do other things today, both lifting and practicing.
MP: 24 kg x 1 - just to see what it felt like, and it felt OK.
DL:
120 kg x 3 paused tng, r/u
120 kg x 3 paused tng, l/u
Today, Monday:
Dip Stretch + 1 Dip
StC + FL on rings
GU: 14 kg x 3 alternating singles, rf, w/ press from elbow and hand on way up. 1st two pretty close together, big break after that. Thought about more but decided no because I'd like to still do other things today, both lifting and practicing.
MP: 24 kg x 1 - just to see what it felt like, and it felt OK.
DL:
120 kg x 3 paused tng, r/u
120 kg x 3 paused tng, l/u
Friday, January 3, 2020
GU, GU, SN
Tuesday and Wednesday - vacation, walking but no lifting
Yesterday, Thursday:
GU: 14 kg x 2, some floor press and some bridge press before each rep
Today, Friday:
GU: 14 kg x 2, floor press x 2, bridge press x 2, press from elbow x 1, press from hand x 1 for every rep, those just on the way up
I think I'm getting some pressing practice and may keep to not doing a ton of C&P/MP if I can get it in this way. We'll try some ROP heavy days to see where I'm at sometime soon.
SN: New format to try today: 20 kg x 5 on the minute. Was short on time, did 6 sets, starting with right. Form was better each set. I'm finding it hard to schedule the time for the kind of volume of snatches I want to get in, have to rethink how this works.
Yesterday, Thursday:
GU: 14 kg x 2, some floor press and some bridge press before each rep
Today, Friday:
GU: 14 kg x 2, floor press x 2, bridge press x 2, press from elbow x 1, press from hand x 1 for every rep, those just on the way up
I think I'm getting some pressing practice and may keep to not doing a ton of C&P/MP if I can get it in this way. We'll try some ROP heavy days to see where I'm at sometime soon.
SN: New format to try today: 20 kg x 5 on the minute. Was short on time, did 6 sets, starting with right. Form was better each set. I'm finding it hard to schedule the time for the kind of volume of snatches I want to get in, have to rethink how this works.
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