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