Training catch up...

I hit the driving range on Saturday and Monday and had a golf lesson on Wednesday.
Really like my golf pro - he does a great job and he uses similar cues and coaching to what I use in teaching FMS and StrongFirst.

Tuesday I did a little bit of Deadlift and Pull-ups since I was nominated for SFB and SFL challenges.
I gave myself a fail on the SFB challenge - 3 L-sit pull-ups.
Just couldn't keep my legs high enough in the L-sit position.
Something to work on.
Deadlift - the challenge was 1.75 x BW
I went with 405 which is just over 2 x BW.
so - 135 x 3, 225 x 3, 315 x 3 and 405 x 3

Today -
Prep - Foam Roller and GFM
24 kg Get-up + x 1+1
arm bar + crooked arm bar + 3 1/2 kneeling Bent Presses
24 kg Goblet squat x 5

44 kg one arm swing x 5 reps at the top of each minute x 30 min
switching hands each set

Stretch

a bit of a PR on the 44 kg volume

Strength Aerobics continues to deliver...

Prep - Mow yard ;-)
32 kg Windmill x 5+5

32 kg Strength aerobics x 25 min.
around 25 sets each hand of Clean+MP+FS
32 kg 10 alternating swings to finish

1/2 kneeling windmill stretches


Hit the driving range yesterday - I was bit tight from the heavy session on Wednesday but still hit pretty well.

Training...

Sept. 14
Prep - foam roller, GFM
24 kg Windmill x 5+5
24 kg Goblet sq x 5

Double 24 kg Strength Aerobics variation
X 35 minutes
Groups of 5
C+MP+FS+SN
Cx3+MP+FS+SN
C+MPx3+FS+SN
C+MP+FSx3+SN
C+MP+FS+SNx3
completed 6 groups and finished with 4 or so sets of singles of each


Sept. 15 
Golf

Sept. 16
prep - Foam roller, GFM
24 kg Get-up x 1+1
24 kg Goblet Squat x 3
44 kg Get-up x 1+1
44 kg Goblet Squat x 3

44kg One arm swing +Snatch x 30 minutes
top of each minute one arm swing x 2 + 1 Snatch
alternate hand each set

Catching up...

Monday Sept. 7 
8+ mile hike
Turned out to be a challenging hike and a great time!

Tuesday Sept. 8 
Off

Wednesday Sept. 9
My birthday
Birthday workout:
Prep
44 kg Windmill x 4+4
44 kg Goblet squat x 4
44kg one arm swings x 4 at the top of each minute x 44 minutes
switch hand each set
22 sets each hand
176 reps total

Thursday Sept. 10
Off

Friday Sept. 11
Never Forget!
Driving range to hit some golf balls

Saturday Sept. 12
Golf outing - great time!

I love to golf  but I'm not sure my left hip loves to golf but the better I get at improving my hands in the swing the less stress I take so I think it will work out.

A few snatches...

Prep - Foam Roller, GFM
32 kg Get-up + x 1+1
32 kg Goblet Squat x 5
32 kg Snatches x 30 min
4 reps each minute for the first 10 min
5 reps each minute for the next 10 min
6 reps each minute for the next 10 min
alternating hands each set
150 total snatches

Couple of days of training...

Sept. 2
Prep - foam roller and GFM
24 kg Windmill x 5 right + 3 goblet squat + 5 windmill Left + 3 goblet squat

44 kg one arm swing x 3 at the top of each minute x 30 minutes
alternating hands each set - 90 total - 45 each hand


Sept. 3 - OFF

Sept. 4
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Strength Aerobics x 25 min
Clean+MP+FS+Snatch rep pyramid
(all sets right + left)
pyramid up from 1 rep to 5 reps of everything
pyramid down from 5 reps to 1 rep of everything
one addition set of 1 of everything

This turns into quite a few reps since there are 4 exercises in each complex
good amount of work

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