Monday, October 12, 2015

Something different...

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

44 kg 2 arm swings x 30 seconds on - 2:30 rest x 10 sets

I have been doing a lot of 3-5 reps at the top of the minute (10 or so seconds of work) and the 30 seconds on (18 or so reps) was quite different.

Saturday, October 10, 2015

Double work

Prep - foam roller, GFM
Get-up
24 kg + x 1+1
32 kg x 1+1
40 kg x 1+1
44 kg x 1+1

Double KB "Strength aerobics" x 30 minutes
Alternating sets of:
double 24 kg (clean+mp+fs+snatch)
double 32 kg (clean+mp+fs+snatch)

totaled 30 sets - 15 of each

Thursday, October 08, 2015

Training...

Today - 10/8/2015

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
44 kg Get-up x 1+1

44 kg One arm swings x 5 x 20 minutes
reps at top of minute
switch hands each minute
32 kg Strength Aerobics x 20 minutes
(clean+mp+fs+snatch)
40 minutes total
150 average heart rate
167 max
629 calories burned (whatever)

I hadn't worn my Wahoo heart rate monitor in quite a while but the weights I was using today are quite a bit heavier than I was using previously - progress.

Tuesday, October 06, 2015

Monday Oct. 5

prep - foam roller, GFM

20 kg Get-up + x 1+1
20 kg Goblet squat x 5
20 kg 1/2 kneeling halo x 3 each direction each knee

20 kg "snatch test" x 4:25 seconds
15+15, 15+15, 15+15, 5+5 continuous

40 kg one arm swings x 5 x 20 minutes
reps at top of minute
switch hands each minute

Friday, October 02, 2015

Couple days of training...

Monday Sept. 28
Prep - foam roller and GFM
24 kg Get-up + x 1+1

Double 32 kg Strength Aerobics x 30 minutes
Clean+MP+FS


yesterday Oct.1

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

44 kg one arm swing x 3 + 1 snatch x 30 minutes
reps at top of minute
switch hands each minute

Snatches with the 44 kg felt better than last time

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

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