Tuesday, September 01, 2015

Quick training today:

Prep - foam roller and GFM
20 kg Get-up+ x 1+1
20 kg Snatch Breathing Ladder
(2:1 ratio) from 1+1 up to 10+10 + a final set of 5+5

Pleasantly sore from the heavy day yesterday so a nice light snatch day was perfect

Monday, August 31, 2015

Holy Mackerel - it cannot have been that long since a blog...

but I guess it has been.

It's been a busy summer here with workshops and family etc...
Indian Club workshop, SFG leadership meeting, 11 days in Budapest, family vacation and more.

But training has been happening.
I was on one of Pavel's experimental protocols for about 3 weeks before a Thai massage tweaked my back and since I had four days of teaching ahead of me I decided to stop the protocol and reboot it later.  My back did great for the 4 days of teaching and reminds me of just how effective our techniques are!

Past few days of training - some sessions were not recorded because I just grabbed a KB and went outside.  (Have to do that while I can since summer does not last here in the Burgh)

8-18
Prep
24 kg Get-up + x 1+1
Double 24 kg Strength Aerobics (c+mp+fs+sn) x 30 min
last 5 minutes 24 kg alternating swing x 10 at the top of the minute

8-22
basically the same as 8-18

8-24
Prep
24 kg Get-up + x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1

Strength Aerobics x 30 min
Double 32 kg (c+mp+fs)
alternated with sets of:
40 kg (right and left) of Clean+MP+FS+ 5 swings

8-28
prep -
24 kg Windmill x 3 right + 3 Goblet squats - repeat on Left with goblet squats x 2 sets

44 kg One arm swings x 4 at the top of the minute x 30 sets/minutes
alternating hands each set

8-31
Prep - foam roller and GFM
24 kg Get-up+ x 1+1
32 kg Get-up x 1+1
40 kg Get-up x 1+1

Strength aerobics x 31 minutes
alternating sets of:
Double 32 kg - C+MP+FS
40 kg one arm swing x 5 (left and then next set right)
for the last 6 minutes it was just the double 32 kg work

Totaled - 16 sets of the 40 kg swings and 15 sets of the double 32 kg work
laddered up the MP reps during 8 of the sets of double 32 kg work
(1>5 and then 1>3 then finished with singles)
Basically turned into reps at the top of the minute with a double up in the last minute to get my 15 sets.

Thursday, July 09, 2015

Training before Indian clubs...

7-9-2015

Prep - GFM
24 kg Get-up Plus x 1+1
(arm bar+crooked arm bar+bridge at elbow and hand)
24 kg 1/2 kneeling Bent Press x 5+5

Reps On The Minute x 20
of
Double 32 kg Jerks x 4 x 10 minutes
32 kg One Arm Swing x 5+5 x 10 minutes

Indian club work


Tuesday, July 07, 2015

Recent training...

7-4-2015
Prep - GFM
24 kg Get-up plus x 1+1
32 kg Get-up x 1+1 x 5
different style GU each rep - regular, Press at each step, Bridge at elbow and hand, windmill and bent press
32 kg One arm swing x 6+6 x 10 sets
reps at top of minute
complete in 9:21

7-6-2015
Prep - GFM
30 min. Strength Aerobics - 24 kg
Alternate Snatch x 12

Strength aerobics included a lot of different work: split snatch, bent press, get-up, windmill, swing etc...

7-7-2015
Prep - GFM
24 kg Get-up plus x 1+1
24 kg Half Kneeling Bent press x 5+5

Alternating sets of:
Double 24 kg Jerks x 6
32 kg Snatch x 5+5
x 20 sets total (10 of each)

Max HR - 168
Avg. HR - 141


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

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