Training update...

It seems that adding one rep is not linear but rather it is exponential at times.

Yesterday - 9/27
Rest

Today
Prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 3

36 kg Strength Aerobics - 10 seconds on/30 seconds off
{Clean + Press + FS} R + L
then alternating R then L sets of:
{Clean + Press x 2 + FS} x 16 sets
{Clean + Press + FS + SN } x 16 sets
Total of 34 sets

stretch

Having 4 reps per set of Strength Aerobics is not a  linear increase - at least for me.
The last 6-8 sets were a challenge.

Swings and Get-ups

yesterday 9-25
Rest

Today
Prep - Foam Roller and GMF
24 kg Get-up + x 1+1
40 kg Get-up x 2+2, 2+2, 1+1

40 kg One-Arm Swing x 5 EMOTM x 20 sets

Stretch

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.

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.

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

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

Training update...

It has been a tough week.
We found out Thursday morning 9/7 that my Mother-in-Law had passed away so everything came to halt and we got ourselves together and made the trip be a part of the arrangements and funeral etc...
The funeral was a great celebration of her life and she was well loved and is now at peace.

Saturday and Sunday I was able to get in a hotel workout:
Elliptical 30 min
DB press x 50# x 15
DB row x 50# x 15
Goblet squat x 50# x 15
DB "skull crushers" x 25# x 15
DB Curls x 30# x 15

Good to get some work in to assist in handling the stress.

Drive back to Pittsburgh on Tuesday

Wednesday 9/13
prep - Foam Roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1 x 5 sets

36 kg Strength Aerobics x 30 sets
{Clean + Press + FS} 10 seconds on and 30 seconds off
switch hands each set
rest 2+ minutes
36 kg One-Arm Swing x 5 every 30 seconds x 10 sets

Stretch

Last night 9/14
Elliptical x 42 min
level 14, random, avg. HR 130
Certainly hit some higher heart rates during some of the Hills but I had been getting the same avg. HR at level 11 or so previously so I may just be getting in better "shape".

Today
Rest and continue to try to catch up.

Training Update:

8/31
Rest

9/1
Elliptical x 45 min

9/2
prep - foam roller and GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch - Strong Endurance protocol - total of 120 reps

9/3
Rest

9/4
Walk 4+ miles

9/5
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2

36 kg Snatch x 5 RATOM x 10 min
continuing into
36 kg Snatch x 3 RATOM x 10 min
Total - 80 reps

Today
Elliptical x 35 min