Training update

3/27
Elliptical, 35 min
Random Hill, Lv 14, avg. heart rate 130

3/28
Rest

Today - 3/29
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 - 100 reps total
044 snatch protocol

Barbell work (weight x reps x sets)
DL - 315 x 3 x 3
MP - 110 x 5 x 3
Squat x 225 x 5 x 3
Bench x 205 x 3 x 3

Neutral/chin-up grip Pull-ups x 6 x 5 sets
Leg press calf raise - 360 x 10, 380 x 10, 10
Tricep push-down - 170 x 10, 180 x 8

Continuing towards SFL...

Yesterday - Rest

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

24 kg Snatch x 120 reps total
033 Strong Endurance protocol

Head to the gym

Sumo DL x 295 x 3 x 3
MP x 110 x 3 x 3
Squat x 225 x 3 x 3
Bench x 195 x 3 x 3

Neutral grip pull-up x 8 x 5 sets
leg press calf raise x 340 x 10, 360 x 10, 10
tricep pushdown x 160 x 10, 170 x 8

The switch to Sumo DL felt pretty good - very good actually.

Update

Rest day yesterday 3/23

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

44 kg Two-arm Swing x 10 EMOTM x 10 min
Rest 2 min+
44 kg Get-up x 1 EMOTM x 10 min

Stretch

Barbell work...

Prep - elliptical x 5 min
foam roller, GFM
24 kg Get-up + x 1+1
24 kg Goblet squat x 5

Deadlift x 285 x 3 x 3
MP x 105 x 5 reps x 3 sets
Squat x 195 x 5 reps x 3 sets
Bench 185 x 3 x 3

Neutral grip pull-ups x 7 x 5 sets (one before the first set of each exercise +1)
Leg press calf raise x 320 x 10, 340 x 10, 10
Tricep Pushdown x 150 x 10, 160 x 8 (between sets of calf raise)

Update...

Yesterday - 3/20
Elliptical, 35 min, alpine hill, level 14, avg. hr 130

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

32 kg Snatch - 80 total reps
044 Strong Endurance protocol

Stretch

Tomorrow - barbell work

6 weeks out from SFL

Travel and Training...

Thursday through Saturday night
Travel to Denver to teach FMS level 2 workshop
Sunday - REST

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

24 kg Snatch
120 reps total
(10x2 - 3 min series)
044 protocol

Head to the gym
DL x 275 x 3 x 3
MP x 105 x 3 x 3
Squat x 195 x 3 x 3
Bench x 175 x 3 x 3

Neutral grip pull-ups x 7 x 5 sets
(one set prior to staring each exercise)
Leg press calf raise x 300 x 10, 320 x 10, 10
Tricep pushdown x 140 x 10, 150 x 8

Training update

Today (march 14)
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

32 kg Snatch x 80 total reps
044 Strong Endurance protocol

Couple hours later

barbell work
DL x 265 x 3 x 3
MP x 100 x 5 x 3
SQ x 185 x 5 x 3
Bench 165 x 5 x 3

Pull-ups (neutral grip) x 6 x 5 sets
Calf raise (leg press machine) x 280 x 10, 300 x 10, 10
Tricep pushdown x 140 x 8, 150 x 8

Progress is good...
Feeling good is good-er....

March 9
Filmed a few exercises and trained a couple of folks
but a "rest" day with some good activity

March 10
Day trip to Chicago to teach

March 11
REST

March 12 
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg Snatch x 120 total reps
044 Strong Endurance protocol

Barbell work
DL x 255 x 3 x 3 sets
MP x 100 x 3 x 3 sets
Squat x 185 x 3 x 3 sets
Bench x 165 x 3 x 3 sets

The Return is good....

Rest yesterday

Today 3/8
10:15 am
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up x 2+2

32 kg Snatch
80 total reps
044 Strong Endurance Protocol

1 pm
Barbell work
Brief movement prep
DL x 245 x 3 x 3 sets
MP x 95 x 5 x 3 sets
SQ x 135 x 5 x 3 sets
Bench x 145 x 3 x 3 sets 

Rest between sets ~2 min
Pull-ups x 5 before each exercise

Hitting the barbell again feels good

Starting the Barbell work...

Training update:
3/2 - Rest

3/3 - 4+ mile walk

3/4 - prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 5+5

24 kg snatches - 120 total
Strong Endurance protocol 044

3/5 - Rest

3/6 - prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 3+3

24 kg Snatch x 120 total
Strong Endurance protocol 044

Barbell work - planned
DL x 225 x 3 x 3
MP x 95 x 3 x 3
Squat x 135 x 3 x 3
Bench x 135 x 3 +3
Pull-ups scattered between sets etc...

This is what I have planned and we will see how things come together based on:
1) my ego - can I stick to the plan with these light weights
2) my body - how is a return to the barbell in 10 years going to feel....

Training update...

Feb. 18
Plan 260 day 3
40 kg

Feb. 20
Plan 260 day 4
40 kg

Feb. 22
Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg 1/2 kneeling windmill series x R+L
24 kg Windmill x 3+3

Double 24 kg Strength Aerobics x 25 sets
10 sec. on/30 sec off
{Clean + Press + Squat + Snatch}

Feb. 23 - 25
Leading SFG level 2 certification
Lots of teaching, demonstrating and leading two practice sessions

Red eye back sunday night into monday - didn't fully recover till Tuesday/Wednesday.

Feb. 27
Elliptical 35 min.
Random hill, Lv 14
Avg. HR 127
Nice and easy

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

40 kg Two-arm swings x 10 x 10 sets
30 seconds rest between sets