Sunday, September 24, 2017

Training Update...

Friday 9/22
Rest

Saturday
4.5 mile walk on the Montour Trail

Sunday
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up with a press at each step on the way up x 1+1
24 kg Get-up with 3 windmill at the top x 1+1
24 kg Get-up with 3 1/2 kneeling bent presses x 1+1

Snatches - weight ladder
Strong Endurance protocol x 6 series
24 kg, 28 kg, 32 kg, 32 kg, 28 kg, 24 kg

stretch

120 total snatches and after the two series with the 32 I was about 2 seconds faster on the last two series with the 28 and 24 kg.

Friday, September 22, 2017

Training update:

yesterday 9/21
prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets (15 each arm)
10 seconds on/30 seconds off
{clean + press + front squat}
brief rest
36 kg One-arm Swing x 6 every 30 seconds x 10 sets

Stretch

One rep up on the swings made a difference and I need an easy day or two in the mix over the next couple of days since my last 4 or more sessions have been on the heavy side of things.

Wednesday, September 20, 2017

Training update

yesterday 9/19
Prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Half Kneeling Windmill series x Right and Left

44 kg Get-up x 1 EMOTM x 10 (five each side)

44 kg One-arm Swing x 5 EMOTM x 20 sets

Stretch

Monday, September 18, 2017

Training update

Saturday 9-16

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

32 kg Snatch x 5 EMOTM x 24 min
aka - ratom - reps at top of minute

Stretch

Sunday and Today
Rest

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

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