Sunday, August 05, 2018

Always interesting...

7/31
Prep - foam roller, GFM
24 kg Get-up x 1+1 x 5 (Plus, bottom-up, Press, Windmill, Regular)

033 protocol - 80 reps

And then  I needed some rest days...

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat + Snatch}
switch hands each set

rest 6+ minutes

36 kg One-arm Swing x 5 every 30 seconds x 5 min (10 sets)

Stretch

Monday, July 30, 2018

Training updates:

7/25 - Rest

7/26
Prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat} 10 seconds on with 30 seconds off
every other set (R+L = one "set") Press x 2
So 8 sets (16 sets counting right and left individually) were 1 press and 7 sets (14 sets counting right and left individually) were 2 presses.

Stretch

7/27
Elliptical - Random hill, level 14, 40 min, 130 avg HR

7/28
5 mile hike

7/29
prep - FR, GFM
24 kg Get-up x 1+1 x 5
(plus, bottom-up, press, windmill, regular)

56 kg Two-arm swing x 3 EMTOM x 20 sets

Stretch

56 kg feels great for swings but I cannot find a comfortable position for Get-ups - the handle design and shape of the KB makes it sit low and very uncomfortable.

Tuesday, July 24, 2018

Where does the time go?

Well some of it was in Italy teaching the SFG Level 1 with Fabio - great people, great food and Venice is beautiful.
Then busy catching up from the trip and getting ready for a quick vacation to the High Peaks region of NY and some fantastic hiking!

Training since the trip to Italy has been inconsistent but I am back on track now.

Recent training:
7/16
Elliptical - random hill program - Lv 12, Avg HR 144
after mowing the yard in 90 degree heat

7/17
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg Strength Aerobics x 20 min
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set
stretch

7/18
Elliptical - 35 min, Lv. 14, avg HR 135

7/19
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg 044 protocol - 100 reps total
stretch

7/20
Off

7/21
prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch}
10 seconds on with 30 seconds off, switch hands each set
stretch

7/22
Elliptical
50 min, Lv. 14, avg.HR 132

7/23
prep- FR, GFM
24 kg Get-up x 1+1 x 5 sets
44 kg Two-arm swings x 5 EMOTM x 20 min
Stretch

Today
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132

Monday, June 11, 2018

Strong Endurance protocols - fun stuff

Spent yesterday walking a little over 3 miles at the Arts Festival here in Pittsburgh

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3

Strong Endurance 033 protocol 4 min series (160 reps total)

Stretch

I've been hitting 033 for a couple of weeks (4 or 5 sessions of 033)

on 5/14 performed a 36 kg Strength Aerobics - before starting any 033 sessions

Then after 4 or 5 sessions of 033 (occasional 044 snatches 1 or 2 sessions)

6/8 performed a 36 kg Strength Aerobics - 30 sets total (10 seconds on with 30 seconds rest)
noticeable easier
Didn't really feel "warmed up" until about half way through and didn't really start to feel like I was accumulating any work/fatigue until the last 4 or 5 sets where normally I would feel warmed up within the first 10 and feeling like I was accumulating  work during the last half to 10 sets.

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