DL

Taught in the morning

Later afternoon:

walk

DL: all singles today with stand-up reset between reps and longer rest between sets

120 kg x 3 double overhand

130 kg x 2 double overhand

Had thought about doing more, but last week felt like a lot of presses, I didn't DL Thu, didn't SN yesterday, and we're just having a back-off/easy time. I expect to be able to push forward with the planned presses tomorrow but we'll see how it goes.

FSQ

Today, Saturday

Still feeling tired, so no snatch session

Later afternoon, a little variety training:

CL: 2 x 24 kg x 5 - regular swing-style cleans, 1 set of 5

FSQ: 2 x 24 kg, 4 reps - still not sure if I like the "lockdown breath" at the top as Pavel does in MRKC - makes belly tighter but seems unnecessary with 2 x 24 kg. Maybe I need more weight ...

MP

Yesterday, Thursday - off altogether. Had 3 weeks of increasing deadlifts, and haven't been getting enough sleep, so took a big nap before dinner and went to sleep early.

Today, Friday

SW:

32 kg x 2h x 5's, 6 sets = 30 reps

break

1L-DL, 24 kg x 1L, 1R, 1L

MP: no clock, 5 x 1-2-3 or 30 reps

24 kg x 1L/R - a grind, not feeling warmed up or maybe tired from swings ...
20 kg x 2L/R
20 kg x 3L/R - total 6

20 kg x 2L/R, 3L/R, little rest between - total 11

20 kg x 4L/R - total 15

20 kg x 1L/R, 3L/R - no rest between - total 19

long break

20 kg x 3L/R - total 22

20 kg x 4L/R - total 26

24 kg x 1L/R

20 kg x 3L/R - total 30

SW

Today, Thursday

SW:

110 lb t-handle x 7, 7
44 kg x 7
110 lb t-handle x 7
add another spacer on the bottom
110 lb t-handle x 7 - this is the right weight distribution

32 kg x 2h x 20 - total 55 swings

Later, thought about deadlifting but it's been a tough week and rest seems like the best thing.

MP

Today, Wednesday

MP: ROP (Medium) - no clock today, took my time, nice break after every rung and ladder

4 of these:

24 kg x 1L/R
22 kg x 2L/R
20 kg x 3L/R, 4L/R

and this:

22 kg x 1L/R
20 kg x 6L/R, 3LR - total 50 reps

SW

Today, Tuesday

SW:

a few while demo'ing with my son @ 24, 32, and 44 kg, all 2h

Rings: StC + angled FL x 1


SW:

24 kg x 15L, rest 3 min or so, 15R - definitely stronger, rest longer, then 15L - better hip loading on last set, and less grip fatigue as well

MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 5

MP: (ROP) Heavy Day

00 - 20 kg x 1-2-3-4-5
15 - 20 kg x 1-2-3-4-5
30 - 20 kg x 4, 3, 5 - total 43
40 - 20 kg x 3, 2, 3, 4, 2, 3 - total 60, last set started at 53:00

This represents another big skip up from last week's heavy day of 50 reps, equivalent to 4 x 12345. Plan would have been 1 x 12345 and 4 x 1234 which would have been 55 total reps

Next week, 65 or 70 reps but probably not 75, but we'll see. I think two more weeks to finish this would do me good in terms of having the high volume of pressing.

SN

Today, Saturday

walk/ruck - heavy groceries on the way home

SN:

00: 18 kg x 5L
01: 18 kg x 5R
02: 20 kg x 4L
03: 20 kg x 4R
04: 22 kg x 3L
05: 22 kg x 3R
06: 24 kg x 3L
07: 24 kg x 3R

08: 18 kg x 6L
09: 18 kg x 6R
10: 20 kg x 5L
11: 20 kg x 5R
12: 22 kg x 4L
13: 22 kg x 4R
14: 24 kg x 3L
15: 24 kg x 3R

16: 18 kg x 7L
17: 18 kg x 7R
18: 20 kg x 7L
18: 20 kg x 7R
20: 22 kg x 3L
21: 22 kg x 3R
22: 24 kg x 3L
23: 24 kg x 3R

27: 18 kg x 10L + 10R - tired, stopped, 144 snatches
Last Sat was 150 snatches, all 18 kg, in 30 min, so about the same volume but heavier weight. Weighted average is 20 kg. Next SN session, maybe 5's @ 20 kg OTM for 30 min or more

SW, MP

Today, Friday

Cossack stretch and bw windmills

SW:
24 kg x 10L, 10R, 10L, 10R, 10L, 10R - total 60, no clock

MP: 20 kg
1-2-3 - total 6
4-2-3 - total 15

1L-2L-3L-1R-2R-3R, per suggestion, didn't like, pressing muscles too fatigued (or need more rest time), total 21

2-3-4 - total 30

SW, DL

Today, Thursday

walk, including home from grocery store with +35 lbs.

SW:
00:00 - 44 kg x 2h x 5
01:00 - 44 kg x 2h x 5
02:00 - 32 kg x L x 5
03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5
09:00 - 44 kg x 2h x 5
10:00 - 32 kg x L x 5
11:00 - 32 kg x R x 5


HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10
17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps
Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

SW, MP

Yesterday, Tuesday

walk

FSQ: 2 x 24 kg x 5


Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps
NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2
20 kg x 5

22 kg x 3
20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

FSQ, MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1
01: 2
03: 3
06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1
11: 2
13: 3
16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1
21: 2
23: 3
26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1
31: 2
33: 3
36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1
41: 2
43: 3
46: 4 - now done through 5 x 1-2-3-4

SN

Yesterday, Saturday

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

SW, FSQ, 1LDL, MP

Today, Friday

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R
20 kg x 3L/R

24 kg x 2L/R
24 kg x 1L/R

20 kg x 3L/R
20 kg x 3L/R

DL

Today, Thursday

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

WM, SW, MP

Yesterday, Tuesday

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L
01:00 - 8R
02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R
01 - 2L/R
03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L
35 - 6R

MP (ROP)

Today, Monday

walk

dip stretch

FSQ: 20 + 22, x 3 each way with dead-from-heels clean to start

MP: 20 kg - able to skip 2 weeks so instead of 1 x 1-2-3-4 got 3 x 1-2-3-4
00:00 - 1L/R
01:00 - 2L/R
03:00 - 3L/R
06:00 - 4L/R

12:00 - repeat above

24:00 - repeat above, but tried a faster and more to-the-front groove, the resulting 4th rep on final set was iffy

37:00 - 1L/R (planned to start on 36 but missed it at my desk)
38:00 - 2L/R
40:00 - 3L/R

45:00 - 1L/R
44:00 - 2L/R
48:00 - 3L/R

Plan was
start
do 1 rep
elapsed 1 since previous start

do 2 reps starting at 1:00
elapsed 2 since previous start

do 3 reps starting at 3:00
elapse 3 since previous start

do 4 reps starting at 6:00
elapse 4 + 2 extra

At 12, next ladder

For ladders to 3, next ladder would start elapse 3 + 2 extra

FSQ, SW

Today, Saturday

FSQ: a 22 and a 20, x 5, x 5, again the BH dead clean

SW: 24 kg x 2h x 30, rest, x 30, pulse to 150-ish both time

walk

SN, C&P

Today, Friday

walk

SN: 18 kg

00:00 - 10L in about :20
02:00 - 10R, same

04:00 - 10L, same
06:00 - 10R, same

08:00 - 10L, same
10:00 - 10R, same

12:00 - 15L+15R in about 1:10 - total 90 reps, worked on turning around at the back quickly, waiting on hip hinge, but not dialing the volume control past 8, aiming for 6 or 7.

NB: Wore HRM, hit a new recent max of 179 in final set

break

C&P: 20 kg

1 L/R

short rest

4 w/o putting bell down as alternating singles

DL

Today, Thursday

walk

DL: fingerhook grip

120 kg x 1 r/u
120 kg x 2 r/u
120 kg x 3 l/u

130 kg x 1 l/u

140 kg x 1 l/u - legs shook a little but it didn't stop. Should probably do this more often, and 150 kg, too

break

WM: 4 kg x 2R, 2L - always problematic for me, but I need to keep doing them. They provide a good stretch and ROM for my very tight pec minor on the right side. I did the pec minor stretch on both sides, then the windmills.

FS, SW, MP

Today, Wednesday

WM: 4 kg, 1R/L

Worked on dead clean behind the heels + FSQ x 5. Worked up to an 18 kg in one hand and 20 kg in the other, and did one each way. Felt very good to me, will continue working on this as it's a fun and different way to clean the bells.

a few minutes break

SW: 24 kg

00:00 10L+10R in about :40

wait for HR to come down to 120 (zone 2)

2:20 10L+10R in about :40

wait for HR to come down to 120

5:00 20 2h in about :40

wait for HR to come down to 120

08:15 - enough for today

Peak was 154 (zone 4)

break

WM: 4 kg x 1R/L

Rings: StC x 1

MP:
22 kg x 1L/R, 20 kg x 2 L/R

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 1-2, lf, without putting the bell down

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 3L/R

SW

walk

WM: 4 kg x 1 R/L - this helps, should continue

Rings: StC but didn't go all the way around - too tired today

SW:
32 kg x 10L, 10R and repeat for 60 total on the 2:00
24 kg x 10L, 10R and repeat for 40 total on the 2:00

working on fingerhook grip and loading hips when doing left side, which seems not to happen as much because my grip is weaker on that side.

MP

Today, Monday:

walk

24 kg:

4 swings of increasing height + 1 snatch x L, R
rest
repeat

SN: 1 w/ overhead hold of 15-20 sec, again, again, short rest, repeat on right side.

Two things are difficult - the catch at the top, but also trusting my grip on my left side after lowering the bell from overhead.

For pressing, we'll call last week a "prep" period, worked up to 40 reps in 4 x 2-3-5. Now, the ROP more "by the book". The plan is for next Monday, to do at least 1 ladder to 4, but hopefully 2 ladders or even 3 ladders to 4, and finish with ladders to 3. Probably just do singles again @ 24 kg

C&P:
24 kg x 1L/R
20 kg x 2L/R, x 3L/R

24 kg x 1L/R
20 kg x 2L/R, x 3L/R

24 kg x 1L/R
20 kg x 2L/R, x 3L/R

24 kg x 1L/R
* Now 11 reps remaining - 2, 3, 1, 2, 3 - going for longer sets and MP instead of C&P
20 kg x 7L/R, longish break, and 4L/R

Plan is 5 x 1-2 on Wed and 1 x 1 on Friday, then at least 1 x 1-2-3-4 and 4 x 1-2-3 next Monday