Wednesday, August 16, 2017

Training catch-up

I believe I took Monday off.

Tuesday
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 100 total reps - Strong Endurance protocol

stretch

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Strength Aerobics x 30 total sets (15 each side)
{Clean + Press + Squat}
Set the clock for 10 seconds work and 30 seconds rest

Stretch

Sunday, August 13, 2017

2.5 weeks of travel...

So I was home for just over 24 hours in a 2.5 week time frame between SF Leadership meeting, a trip to NY and a trip to NC... tooooo much back to back to back travel.

Today was all about easing back in to training:
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up w/ Presses x 1+1
24 kg Get-up w/ 3+3 Windmill x 1+1
24 kg Get-up w/ 3+3 1/2 Kneeling Bent press x 1+1

32 kg One-arm swing x 5 RATOM x 20 min

Stretch

Sunday, July 23, 2017

Training

7-22
Rest

Today
Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

Double 24 kg Strength Aerobics x 5 min
{Clean + Press + FS + Snatch} every 30 seconds
 3 min rest
 24 kg Snatch x 80 total reps "secret protocol"

Stretch

Off to the StrongFirst Leadership Meeting in Denver

Friday, July 21, 2017

Training...

yesterday Thursday 7/20
35 min Elliptical


Today
Prep - Foam Roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1
44 kg Get-up x 1+1

28 kg Snatch x 100 total reps "Secret Protocol"

Stretch

The 28 kg will be a perfect bridge to more volume with the 32 kg.
The "tweener" weights are excellent for the ballistics but probably less so for the grinds IMO.

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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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