Saturday, June 24, 2017

Training today

Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3 and 2+2

32 kg Snatch x 80 total reps
secret protcol

Thursday, June 22, 2017

Training today

(I gave up trying to come up with "fancy" titles.)

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

36 kg Strength Aerobics x 15 min
{Clean + Press + Squat}x 1 set every 30 seconds
switch hands each set

Stretch

Wednesday, June 21, 2017

Training today:

Prep - Foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total reps
"secret protocol" (10x2)

Stretch

Tuesday, June 20, 2017

Simple Simple Simple....

Prep
Mow yard
foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg One-arm Swing x 80 total reps
"secret protocol"

Stretch

Monday, June 19, 2017

Keeping it simple

Yesterday:
40 min walk
then
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

24 kg snatch - 120 reps total
"secret protocol"

Today
40 min Elliptical
Stetch

Saturday, June 17, 2017

Recent training:
6/12
Prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up with 3+3 1/2 kneeling bent press x 1+1

24 kg Snatch x 10 x 10 sets RATOM
reps at top of minute

6/13
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg get-up w/ presses x 1+1
24 kg get-up with 3+3 windmill at top x 1+1
24 kg get-up with 3+3 1/2 kneeling bent press x 1+1

24 kg Snatch - total of 80 reps
"secret protocol"

6/14
Swimming

6/15
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 4+4
32 kg Get-up x 3+3

24 kg Snatch x 5+5 x 10 min

6/16
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 3+3
32 kg Get-up x 2+2

32 kg Strength Aerobics x 15 min
{clean+press+front squat} every 30 seconds
switch hands each rep

Just too many deadlines and places to update...

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

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