Training

7-22
Rest

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

Double 24 kg Strength Aerobics x 5 min
{Clean + Press + FS + Snatch} every 30 seconds
 3 min rest
 24 kg Snatch x 80 total reps "secret protocol"

Stretch

Off to the StrongFirst Leadership Meeting in Denver

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.

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!

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

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.

Training...

Yesterday
Rest

Today
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

One-arm Swing weight ladder
32 kg x 20 total (secret protocol)
44 kg x 20 total (secret protocol)
40 kg x 20 total (secret protocol)
32 kg x 20 total (secret protocol)
32 kg Snatch x 20 total (secret protocol)

stretch

In other news....

http://www.brisbanetimes.com.au/queensland/national-gym-chain-personal-trainer-sued-after-man-spends-week-in-hospital-20170709-gx7q1p.html

Training...

Yesterday
45 min Elliptical

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

24 kg Snatch x 120 total volume
"secret protocol"

Stretch 

Time to have an easy day...

It is amazing how quickly weight and volume add up.

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
24 kg Half Kneeling Bent Press x 3+3
(5+5 One arm rows after each set of Get-ups - with that weight)

32 kg Snatch x 80 total reps
secret protocol

stretch

7/2 was a 160 volume day with half 32 kg and half 24 kg
7/4 was a good 36 kg day
so today I probably should have gone lighter but couldn't resist the 32 kg for snatches.
Next session will be lighter.

Training update:

Yesterday
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 every 30 seconds
switch hands each set
2 min rest
36 kg One-arm swing x 60 reps total
"secret protocol"

Stretch and bit of Pool time

Today - Rest and Stretch

Training catch-up

Thursday 6-29
Elliptical 40 min

Friday and Saturday
Rest

Sunday 7/2
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 Snatch x 80 reps total
"secret protocol"
2 min rest
24 kg Snatch x 80 reps total
"secret protocol

Stretch
Swimming 200+ meters

Today
40 min elliptical