Well that couple of weeks went quickly....

Training catch up:
8/6 - Elliptical
30 min, alpine hill, level 12, avg hr 128

8/7
Prep - Foam roller, GFM
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)
033 variant (testing for Pavel) 60 reps

8/8
Prep - Foam roller, GFM
24 kg Get-up+ x 1+1
033 variant (testing for Pavel) 60 reps

8/9-8/12 - Travel

8/13
Prep - Foam roller, GFM
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)
033 variant (testing for Pavel) 70 reps

8/15
Prep - Foam roller, GFM
24 kg Get-up+ x 1+1
033 variant (testing for Pavel) 100 reps

8/18
Prep - foam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds off
{Clean + Press + Squat}
Middle ten sets perform Press x 2

8/19
Walk

8/20
Prep - foam roller, GFM
24 kg Get-up + x 1+1
033 - 80 reps

Always interesting...

7/31
Prep - foam roller, GFM
24 kg Get-up x 1+1 x 5 (Plus, bottom-up, Press, Windmill, Regular)

033 protocol - 80 reps

And then  I needed some rest days...

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

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

rest 6+ minutes

36 kg One-arm Swing x 5 every 30 seconds x 5 min (10 sets)

Stretch

Training updates:

7/25 - Rest

7/26
Prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1

36 kg Strength Aerobics x 30 sets
{Clean + Press + Squat} 10 seconds on with 30 seconds off
every other set (R+L = one "set") Press x 2
So 8 sets (16 sets counting right and left individually) were 1 press and 7 sets (14 sets counting right and left individually) were 2 presses.

Stretch

7/27
Elliptical - Random hill, level 14, 40 min, 130 avg HR

7/28
5 mile hike

7/29
prep - FR, GFM
24 kg Get-up x 1+1 x 5
(plus, bottom-up, press, windmill, regular)

56 kg Two-arm swing x 3 EMTOM x 20 sets

Stretch

56 kg feels great for swings but I cannot find a comfortable position for Get-ups - the handle design and shape of the KB makes it sit low and very uncomfortable.

Where does the time go?

Well some of it was in Italy teaching the SFG Level 1 with Fabio - great people, great food and Venice is beautiful.
Then busy catching up from the trip and getting ready for a quick vacation to the High Peaks region of NY and some fantastic hiking!

Training since the trip to Italy has been inconsistent but I am back on track now.

Recent training:
7/16
Elliptical - random hill program - Lv 12, Avg HR 144
after mowing the yard in 90 degree heat

7/17
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg Strength Aerobics x 20 min
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set
stretch

7/18
Elliptical - 35 min, Lv. 14, avg HR 135

7/19
prep - FR, GFM
24 kg Get-up x 1+1 x 5
24 kg 044 protocol - 100 reps total
stretch

7/20
Off

7/21
prep - FR, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 1+1
36 kg Strength Aerobics
{Clean + Press + Squat + Snatch}
10 seconds on with 30 seconds off, switch hands each set
stretch

7/22
Elliptical
50 min, Lv. 14, avg.HR 132

7/23
prep- FR, GFM
24 kg Get-up x 1+1 x 5 sets
44 kg Two-arm swings x 5 EMOTM x 20 min
Stretch

Today
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132

Strong Endurance protocols - fun stuff

Spent yesterday walking a little over 3 miles at the Arts Festival here in Pittsburgh

Today
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3

Strong Endurance 033 protocol 4 min series (160 reps total)

Stretch

I've been hitting 033 for a couple of weeks (4 or 5 sessions of 033)

on 5/14 performed a 36 kg Strength Aerobics - before starting any 033 sessions

Then after 4 or 5 sessions of 033 (occasional 044 snatches 1 or 2 sessions)

6/8 performed a 36 kg Strength Aerobics - 30 sets total (10 seconds on with 30 seconds rest)

noticeable easier

Didn't really feel "warmed up" until about half way through and didn't really start to feel like I was accumulating any work/fatigue until the last 4 or 5 sets where normally I would feel warmed up within the first 10 and feeling like I was accumulating  work during the last half to 10 sets.

Catching up...

Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.


5/18
Prep - fr, gfm
24 kg get-up + x 1+1

24 kg snatch 044 x 80 reps total
 
Barbell MP
135 x 3 x 5 sets

Squat
275 x3
315 x 3 x 3 sets
275 x 3

5 sets of 5 BW pull-ups
Mixed grip
Took most the next week off 

5/29 
prep - Foam roller, GFM
24 kg get-up + x 1+1
24 kg Windmill x 5+5
24 kg half kneeling bent press series x 2 of each R+L

Strong Endurance 033 protocol
x 6 series

stretch

5/31
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L 
24 kg Windmill x 5+5

033 Strong Endurance protocol 
x 6 series

stretch

6/2
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L 
24 kg Windmill x 5+5

033 Strong Endurance protocol 
x 6 series

stretch

6/4
prep - foam roller, GFM
24 kg Goblet squat x 5
24 kg Windmill x 3+3

32 kg Snatch - Strong Endurance protcol
80 reps total

stretch

6/6
prep - foam roller, GFM
24 kg get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L 
24 kg Windmill x 5+5

033 Strong Endurance protocol
6 series 

stretch

Today - 6/8
prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling bent press series x 2 R+L
24 kg Windmill x 3+3

36 kg Strength Aerobics 
{Clean + Press + Squat} x 30 sets
10 seconds on and 30 seconds off
switch hands each set

Stretch

Keeping the barbell for now...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Get-up x 3+3

24 kg Snatch x 80 reps total
044 Strong Endurance protocol

Barbell
DL x 315 x 3 x 5 sets
Bench x 225 x 3 x 5 sets

Neutral grip pull-up +20# x 5 x 5 sets
SLCR + 20# x 10+10 x 3 sets
Triceps Pushdown x 170 x 12, 10

SFL complete - all testing successful.

I felt well prepared going in and had a great weekend.

Took a few days off after the weekend.

5/12

prep - foam roller, GFM

24 kg Get-up + x 1+1

32 kg Get-up x 1+1 x 3 sets

32 kg series with sets every 30 seconds - {5 L swings - 5 R swings - 5 L snatches - 5 R snatches} = 1 series

3 series - then 2 min rest - 1 series - then 2 min rest - 1 series

5/14

prep - foam roller, GFM

24 kg Get-up + x 1+1

32 kg Get-up x 3+3

36 kg Strength Aerobics x {Clean + Press + FS} x 30 sets (switch hands each set)

10 seconds on with 30 seconds rest

Last session before SFL

Yesterday May 1

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

40 kg Two-arm swings x 5 every 30 seconds x 20 sets

Barbell
DL - 315 x 5, 3
MP - 135 x 5, 3
SQ - 225 x 5, 275 x 3
Bench - 225 x 3, 3

Neutral grip Pullup x 6 x 5 sets (bodyweight)
single leg calf raise +20# x 10+10 x 2 sets
Triceps pushdown x 170 x 12

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

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

Catching up...

A bit of whirlwind with travel and work but here are the broad strokes:
Feb. 7 - rest
Feb. 8 - 210 rep Power test with the PUSH band
Feb. 9-11 - Teaching in Minneapolis
Feb. 12 - rest
Feb. 13 - 45 min elliptical - level 14, Random, Avg. HR 128
Feb. 14 - Day one of Plan 260 from Strong Endurance - 40 kg KB
Feb. 15 - rest
Feb. 16 - Day two of Plan 260 from Strong Endurance - 40 kg KB
Feb. 17 - 3 mile walk

Training will be the Plan 260 so I won't be posting exact details unless Pavel is ok with it.

Good session today

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling Windmill series x R+L
24 kg Windmill x 3 + Bent press x 1 X R+L

40 kg One-arm Swing x 10 EMOTM x 10 sets
Rest 1 min
40 kg Get-up x 1 EMOTM x 10 sets

stretch

Last 40 kg session was 20 seconds on and 1 min rest so knocking 20 seconds off is a nice increase and means I will be looking at the 40 kg for Plan 260.

Training update

2/1
Elliptical
35 min, Random Hill
LV 14, Avg HR 128

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

Double 32 kg Strength Aerobics EMOTM x 20
first 10 sets {clean+press+squat+Snatch}
Last 10 sets {clean+press+squat}

Indian clubs

2/3
Elliptical
35 min, Alpine hill
Lv. 14, avg HR 128

2/4 
Prep - foam roller, GFM
24 kg Get-up + x 1+1

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

stretch

2/5
REST

The session on the 4th was the Simple standard but was not as easy as I would have liked.
I will begin Plan 260 on Monday the 12th with either the 36 or 40 kg.

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