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.

Wednesday, July 19, 2017

Training update

Yesterday
"Rest" with a good bit of GFM movement practice

Today
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3
36 kg Get-up x 2+2
36 kg Get-up x 1+1

36 kg Strength Aerobics x 15 min
{clean + press + squat} x every 30 seconds
switching hands each set (so R at the zero and L at the :30)

Rest 5 min

36 kg One-Arm Swing x 80 total reps "Secret Protocol"

stretch

Strength Aerobics and Swings felt rather good today!

Tuesday, July 18, 2017


Training Update:

Friday 7/14
Off
Saturday 7/15
Hike - 7 miles
Sunday
Off
Monday 7/17
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up + presses x 1+1
24 kg Get-up + Windmill 3+3 at top x 1+1
24 kg Get-up + Half Kneeling Bent press x 3+3 x 1+1

24 kg Snatches x total of 160 "secret protocol"

Stretch

Thursday, July 13, 2017

Training...

Yesterday 7/12
45 minute Elliptical

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

36 kg Strength Aerobics x 15 min
{clean+press+squat} x R and L at the top of each minute
bonus set of R+L last 20 seconds of last minute
32 sets total (16 each arm)

stretch

Interesting to manipulate the variables
I usually do a set (one side) every 30 seconds (10 seconds work/20 seconds rest).
This was 20 seconds work and 40 seconds rest.
The same "numbers" but different impact.

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

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