Less than a week out from SFL...

4/26
Elliptical - 35 min.
random hill, lv - 14, avg hr 136

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

24 kg Snatch x 100 reps total
Strong Endurance protocol

Barbell
DL - 315 x 3 x 3
MP - 135 x 3 x 3
SQ - 225 x 3, 3, 6
Bench - 225 x 2 x 3 sets (all paused reps)

Neutral grip pull-up + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps Pushdown x 160 x 12, 12

 Quick update

Monday 4/23
24 kg Get-up+ x 1+1
28 kg Snatch x 100 reps total
Strong Endurance protocol


Tuesday 4/24
DL
60 kg x 5
100 kg x 5
140 kg x 3
160 kg x 2
180 kg x 1
190 kg x 1

MP
40 kg x 5
50 kg x 5
60 kg x 5

Sq
60 kg x 5
80 kg x 5
100 kg x 5
120 kg x 3

Bench
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1

this should be my last heavy day before SFL.

Update

4-17
Rest

4-18
Elliptical
35 min, Random hill, level 14, 132 avg. HR

4-19
Rest

4-20
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5
32 kg Get-up x 1+1

40 kg Two-arm swing x 80 total reps
044 protocol - 3 min series

barbell
DL - 315 x 3, 375 x 3, 315 x 5
MP - 135 x 3 x 3
Sq - 275 x 3, 315 x 3, 245 x 5
Bench - 225 x 3, 250 x 2, 225 x 3

Neutral grip Pull-up + 20# x 5 x 5 sets
Single leg Calf raise + 20# x 10+10 x 3 sets
Triceps push-down x 160 x 12, 10

Update... rest is good

Training today:
prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up to hand x 5+5
36 kg Get-up x 1+1

36 kg Snatch x 5 EMOTM x 20 min

Barbell
DL x 365 x 3, 315 x 3, 3
MP x 125 x 3, 3, 5
SQ x 275 x 3, 295 x 3, 245 x 3
Bench x 225 x 3, 245 x 3, 225 x 3

Neutral grip pull-up x 7 x 5 sets
Leg press calf raise 360 x 10, 10
Triceps push-down x 150 x 12, 12

Update:

Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to the hand x 5+5

36 kg Two-arm swing x 5 every 30 seconds x 10 min

barbell
DL x 355 x 3, 3, 3
MP x 120 x 5, 5, 5
SQ x 275 x 5, 5, 5
Bench x 235 x 3, 2, 225 x 2

Neutral grip Pull-up x 6 x 5 sets
Leg press calf raise x 400 x 10, 10, 10
Triceps push-down x 190 x 6, 6 

Due to the break and not hitting the usual Mon and Thursday training days I will likely have an easy week next week on DL, SQ, and Bench but keep working on MP.

Back on track...

Rest from 4-6 thru 4-10
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.

Today
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to hand x 5+5

24 kg Snatch - 100 total reps 044 protocol 3 min series

Barbell
DL 345 x 3 x 3
MP 120 x 3 x 3
SQ 275 x 3 x 3
B 225 x 3 x 3

Neutral grip pull-up x 8 x 5 sets
leg press calf raise - 400 x 12, 180 x R 10, 10 and L 10, 10
Tricep pushdown x 190 x 10, 7

Keeping it rolling...

4-3 and 4-4 - Rest

Today:
Prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to Tall Sit x 5+5

32 kg Two-arm Swing x 10 EMOTM x 10 sets

Barbell work (weight x reps x sets)
DL - 335 x 3 x 3
MP - 115 x 5 x 3
SQ - 255 x 5 x 3
Bench - 215 x 3 x 3

Neutral grip/chin Pull-ups x 8 x 5 sets
Leg press calf raise x 400 x 10 x 3 sets
Tricep pushdown x 190 x 10, 200 x 6

Off to Phoenix to teach FMS level 1 Movement Experience

Update...

3/30
Rest

3/31
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to 1/2 kneeling x 5+5

40 kg swing series (20 seconds on with 1 minute rest)
left arm x 10
right arm x 10
two-arm x 10
x 4 series

stretch

4/1
rest

4/2
prep - foam roller, GFM
24 kg Get-up + x 1+1
32 kg Get-up to half kneeling x 5+5

24 kg Snatch x 120 total reps
044 strong endurance protocol
3 min series

Barbell work
DL 325 x 3 x 3
MP 115 x 3 x 3
Sq 255 x 3 x 3
Bench x 210 x 3 x 3

Neutral grip pull-up x 7 x 5 sets
Leg press calf raise x 380 x 10, 400 x 10, 10
Tricep pushdown x 180 x 10, 190 x 8