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.

Friday, June 08, 2018

Catching up...

Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.


5/18
Prep - fr, gfm
24 kg get-up + x 1+1

24 kg snatch 044 x 80 reps total
 

Barbell MP
135 x 3 x 5 sets

Squat

275 x3
315 x 3 x 3 sets
275 x 3

5 sets of 5 BW pull-ups
Mixed grip

Took most the next week off 

5/29 
prep - Foam roller, GFM
24 kg get-up + x 1+1
24 kg Windmill x 5+5
24 kg half kneeling bent press series x 2 of each R+L

Strong Endurance 033 protocol
x 6 series

stretch

5/31
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 5+5

033 Strong Endurance protocol 
x 6 series

stretch

6/2
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 5+5

033 Strong Endurance protocol 
x 6 series

stretch

6/4
prep - foam roller, GFM
24 kg Goblet squat x 5
24 kg Windmill x 3+3

32 kg Snatch - Strong Endurance protcol
80 reps total

stretch

6/6
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 5+5

033 Strong Endurance protocol
6 series 

stretch

Today - 6/8
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

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

Stretch



Wednesday, May 16, 2018

Keeping the barbell for now...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 3+3

24 kg Snatch x 80 reps total
044 Strong Endurance protocol

Barbell
DL x 315 x 3 x 5 sets
Bench x 225 x 3 x 5 sets

Neutral grip pull-up +20# x 5 x 5 sets
SLCR + 20# x 10+10 x 3 sets
Triceps Pushdown x 170 x 12, 10

Tuesday, May 15, 2018

SFL complete - all testing successful.
I felt well prepared going in and had a great weekend.

Took a few days off after the weekend.

5/12
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 1+1 x 3 sets

32 kg series with sets every 30 seconds - {5 L swings - 5 R swings - 5 L snatches - 5 R snatches} = 1 series
3 series - then 2 min rest - 1 series - then 2 min rest - 1 series

5/14
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3

36 kg Strength Aerobics x {Clean + Press + FS} x 30 sets (switch hands each set)
10 seconds on with 30 seconds rest

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