First 40 kg session in a while

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

40 kg One-arm Swing x 10 x 10 sets
20 seconds on with 1 minute rest
switch hands each set

Rest 1 min

40 kg Get-up x 1 EMOTM x 10

Stretch

Total time - less than 40 min.
Efficient and

Training update...

1/28
Elliptical
45 min
Alpine hill, level 14
Avg. Hr 132

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half-kneeling Windmill series x R+L

36 kg Get-up x 2+2

36 kg Strength Aerobics
{Clean + Press + Squat + Snatch} x 30 sets
10 seconds on with 35 seconds rest
switch hands each set

Stretch

Rest intervals...
Or 
The time to rest...

Prep: foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L
(without in-line to the elbow)

32 kg Sets every 2 minutes:
32 kg One-arm Swing x 10 sets
32 kg Snatch x 8 sets
32 kg One-arm Swing x 2 sets

rest 1-2 min

32 kg Get-up x 1 EMOTM x 10

stretch

I am removing one of the half-kneeling windmill series to see if it changes something. The half-kneeling windmill to the elbow from the "in-line" position might be a irritating my hip a bit so I will remove it to see.

Rest periods or time to rest - since I am usually on the clock (so to speak) to get my sessions in I try to take advantage of days where I can rest more so that is what I did for my 32 kg work today.
Swings felt great, snatches had a greater impact (and hitting 80 total reps after not snatching for a while was good) and finishing with swings felt good.

Doubles...

Rest - 1-23 and 1-24

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Double 32 kg Strength Aerobics x 30 sets
First 10 sets {C+P+SQ} EMOTM
Middle 10 sets {C+P+SQ+SW} EMOTM
Last 10 sets {C+P+SQ+C} EMOTM

Stretch

The Learning continues...

Friday 1/19
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Series of Swings - 20 seconds work with 1 min rest x
48 kg Two-arm swing x 10
32 kg One-arm swing x 10
32 kg One-arm swing x 10
X 3 series
+ one set of 48 kg Two-arm Swing x 10

Using the PUSH band to measure power etc... Very interesting and will be part of an upcoming article.

1/20
35 minute elliptical
Random hill, Lv 14
Avg. HR 132

1/21
Hour+ walk

Today 1/22 
Prep - foam roller, GRM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

32 kg Two-arm swing x 10 EMOTM x 10 sets
rest 1 min
32 kg Get-up x 1 EMOTM x 10 sets

32 kg Get-up to elbow x 5 right + 5 Left + 5 Left
32 kg One-arm swing x 8+8

stretch

Two observations
1) I have not given two-arm swings their due.

2) I have been overextending my right arm on the Left side GU returning the hand to the ground.
Found this and fixed it today

Good Double KB session today

prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Double 32 kg Strength Aerobics
{Clean + Press + Squat} x 20
10 seconds on with 35 seconds rest

Stretch

Then our first Facebook Live session with StrongFirst!

Training update....

1-14
Elliptical
Random hill
45 min, Lv 14
Avg HR 137

Today
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

36 kg One-arm swing x 10 EMOTM x 10 min
rest 1 min
36 kg Get-up x 1 EMOTM x 10 min

Stretch

Strength Aerobics today...

Rest yesterday

Today:
Prep - roam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds rest
{Clean + Press + Squat + Snatch}

Stretch

Good session today...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling Windmill series x R+L

One-arm Swing series
32 kg x 5 every 30 seconds x 2 sets
40 kg x 5 every 30 seconds x 2 sets
44 kg x 5 every 30 seconds x 2 sets
equal one series + add one min rest between series
X 4 series
14:40 to complete

Rest 1 min

Get-up x 1 EMOTM x 10 min total
32 kg x R and L
40 kg x R and L
44 kg x R and L
40 kg x R and L
32 kg x R and L

Stretch

Avg. HR of 149
Max of 166
27:04 total time (includes a couple of min recovery time etc...

Training

Jan 5 - Rest

Jan 6
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

44 kg Get-up x 1 EMOTM x 10 min

rest a bit

Double 32 kg Strength Aerobics x 10 min
{Clean + Press + Squat + Jerk} EMOTM
5 sets - + 1 min rest - 5 sets
+ 1 min rest
32 kg Snatches x 5 reps EMOTM x 10 min

stretch

Training Catch up

A little trip to VA to visit my family

Back to training on the 31st
Elliptical
Alpine hill x 35 min
LV 14, avg HR 135

24 kg Get-up + x 1+1
1/2 kneeling windmill series x R+L

36 kg Strength Aerobics
{Clean + Press + Squat} x 30 sets
10 seconds on with 30 seconds off
18:50
stretch

Jan 1 - Happy New Year
Prep - foam roller, GFM
16 kg Arm bar and Bent arm bar x R+L
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

32 kg One-arm swing x 10 EMOTM x 10 min
rest 1 min
32 kg Get-up x 1 EMOTM x 10 min

stretch

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L

36 kg One-arm swing x 5 every 30 seconds x 10 min
rest 1 min
36 kg Get-up x 1 EMOTM x 10 min

stretch