tag:blogger.com,1999:blog-344136022024-03-12T17:40:31.337-07:00Applied StrengthCultivating Simplicity in Training,
Strength, Kettlebells, Health, and FitnessBrett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.comBlogger993125tag:blogger.com,1999:blog-34413602.post-84387472439537804422018-08-21T07:20:00.004-07:002018-08-21T07:20:58.919-07:00Well that couple of weeks went quickly....<br />
<br />
Training catch up:<br />
8/6 - Elliptical<br />
30 min, alpine hill, level 12, avg hr 128<br />
<br />
8/7<br />
Prep - Foam roller, GFM<br />
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)<br />
033 variant (testing for Pavel) 60 reps<br />
<br />
8/8<br />
Prep - Foam roller, GFM<br />
24 kg Get-up+ x 1+1 <br />
033 variant (testing for Pavel) 60 reps<br />
<br />
8/9-8/12 - Travel<br />
<br />
8/13<br />
Prep - Foam roller, GFM<br />
24 kg Get-up x 1+1 x 5 sets (Plus, bottom-up, press, windmill, regular)<br />
033 variant (testing for Pavel) 70 reps <br />
<br />
8/15<br />
Prep - Foam roller, GFM<br />
24 kg Get-up+ x 1+1 <br />
033 variant (testing for Pavel) 100 reps<br />
<br />
8/18<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
36 kg Get-up x 1+1<br />
<br />
36 kg Strength Aerobics x 30 sets<br />
10 seconds on with 30 seconds off<br />
{Clean + Press + Squat}<br />
Middle ten sets perform Press x 2<br />
<br />
8/19<br />
Walk<br />
<br />
8/20<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
033 - 80 reps<br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-4431195670429580732018-08-05T11:52:00.000-07:002018-08-05T11:52:36.484-07:00Always interesting...<br />
<br />
7/31<br />
Prep - foam roller, GFM<br />
24 kg Get-up x 1+1 x 5 (Plus, bottom-up, Press, Windmill, Regular)<br />
<br />
033 protocol - 80 reps<br />
<br />
And then I needed some rest days...<br />
<br />
Today<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
36 kg Get-up x 1+1<br />
<br />
36 kg Strength Aerobics x 30 sets<br />
10 seconds on with 30 seconds off<br />
{Clean + Press + Squat + Snatch}<br />
switch hands each set<br />
<br />
rest 6+ minutes<br />
<br />
36 kg One-arm Swing x 5 every 30 seconds x 5 min (10 sets)<br />
<br />
StretchBrett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-43289030650621489162018-07-30T07:49:00.001-07:002018-07-30T07:49:29.237-07:00<b><span style="font-size: large;">Training updates:</span></b><br />
<br />
7/25 - Rest<br />
<br />
7/26<br />
Prep - FR, GFM<br />
24 kg Get-up + x 1+1<br />
36 kg Get-up x 1+1<br />
<br />
36 kg Strength Aerobics x 30 sets<br />
{Clean + Press + Squat} 10 seconds on with 30 seconds off<br />
every other set (R+L = one "set") Press x 2<br />
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.<br />
<br />
Stretch<br />
<br />
7/27<br />
Elliptical - Random hill, level 14, 40 min, 130 avg HR<br />
<br />
7/28<br />
5 mile hike<br />
<br />
7/29<br />
prep - FR, GFM<br />
24 kg Get-up x 1+1 x 5<br />
(plus, bottom-up, press, windmill, regular)<br />
<br />
56 kg Two-arm swing x 3 EMTOM x 20 sets<br />
<br />
Stretch<br />
<br />
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.Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-13626921749067390692018-07-24T13:23:00.001-07:002018-07-24T13:23:55.515-07:00Where does the time go?<br />
<br />
Well some of it was in Italy teaching the SFG Level 1 with Fabio - great people, great food and Venice is beautiful.<br />
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!<br />
<br />
Training since the trip to Italy has been inconsistent but I am back on track now.<br />
<br />
Recent training:<br />
7/16<br />
Elliptical - random hill program - Lv 12, Avg HR 144<br />
after mowing the yard in 90 degree heat<br />
<br />
7/17<br />
prep - FR, GFM<br />
24 kg Get-up x 1+1 x 5<br />
24 kg Strength Aerobics x 20 min<br />
{Clean + Press + Squat + Snatch} every 30 seconds, switch hands each set<br />
stretch<br />
<br />
7/18<br />
Elliptical - 35 min, Lv. 14, avg HR 135<br />
<br />
7/19<br />
prep - FR, GFM<br />
24 kg Get-up x 1+1 x 5<br />
24 kg 044 protocol - 100 reps total<br />
stretch<br />
<br />
7/20<br />
Off<br />
<br />
7/21<br />
prep - FR, GFM<br />
24 kg Get-up + x 1+1<br />
36 kg Get-up x 1+1<br />
36 kg Strength Aerobics<br />
{Clean + Press + Squat + Snatch}<br />
10 seconds on with 30 seconds off, switch hands each set<br />
stretch<br />
<br />
7/22<br />
Elliptical<br />
50 min, Lv. 14, avg.HR 132<br />
<br />
7/23<br />
prep- FR, GFM<br />
24 kg Get-up x 1+1 x 5 sets<br />
44 kg Two-arm swings x 5 EMOTM x 20 min<br />
Stretch<br />
<br />
Today<br />
Elliptical, 35 min, Lv. 14 Random hill, Avg. HR 132 Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-76020134320893220872018-06-11T10:26:00.000-07:002018-06-11T10:26:03.716-07:00<span style="font-size: large;"><b>Strong Endurance protocols - fun stuff</b></span><br />
<br />
Spent yesterday walking a little over 3 miles at the Arts Festival here in Pittsburgh<br />
<br />
Today<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg half kneeling bent press series x 2 R+L<br />
24 kg Windmill x 3+3<br />
<br />
Strong Endurance 033 protocol 4 min series (160 reps total)<br />
<br />
Stretch<br />
<div>
<br /></div>
<div>
I've been hitting 033 for a couple of weeks (4 or 5 sessions of 033)</div>
<div>
<br /></div>
<div>
on 5/14 performed a 36 kg Strength Aerobics - before starting any 033 sessions</div>
<div>
<br /></div>
<div>
Then after 4 or 5 sessions of 033 (occasional 044 snatches 1 or 2 sessions)</div>
<div>
<br /></div>
<div>
6/8 performed a 36 kg Strength Aerobics - 30 sets total (10 seconds on with 30 seconds rest)</div>
<div>
noticeable easier</div>
<div>
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.</div>
<div>
<br /></div>
Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-83199395355804302622018-06-08T10:51:00.000-07:002018-06-11T10:14:09.138-07:00Catching up...<br />
<br />
Post SFL training has been "interesting" as I switch focus to Sinister for the remainder of the year.<br />
<br />
<br />
5/18<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"></span><span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Prep - fr, gfm <br />24 kg get-up + x 1+1<br /><br />24 kg snatch 044 x 80 reps total<br /> </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Barbell MP </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">135 x 3 x 5 sets<br /><br />Squat</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">275 x3</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">315 x 3 x 3 sets<br />275 x 3<br /><br />5 sets of 5 BW pull-ups<br />Mixed grip</span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Took most the next week off </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">5/29 </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep - Foam roller, GFM</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg get-up + x 1+1</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 5+5</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg half kneeling bent press series x 2 of each R+L</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Strong Endurance 033 protocol</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">x 6 series</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">stretch</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">5/31</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep - foam roller, GFM</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg get-up + x 1+1</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg half kneeling bent press series x 2 R+L </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 5+5</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">033 Strong Endurance protocol </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">x 6 series</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">stretch</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">6/2</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep - foam roller, GFM</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg get-up + x 1+1</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg half kneeling bent press series x 2 R+L </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 5+5</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">033 Strong Endurance protocol </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">x 6 series</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">stretch</span><br />
<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">6/4</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep - foam roller, GFM</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Goblet squat x 5</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 3+3</span><br />
<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">32 kg Snatch - Strong Endurance protcol</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">80 reps total</span><br />
<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">stretch</span><br />
<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">6/6</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep -</span><span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> foam roller, GFM</span></span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg get-up + x 1+1</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg half kneeling bent press series x 2 R+L </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 5+5</span><br />
<br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">033 Strong Endurance protocol</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">6 series </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">stretch</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Today - 6/8</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">prep - foam roller, GFM</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Get-up + x 1+1</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg half kneeling bent press series x 2 R+L</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">24 kg Windmill x 3+3</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">36 kg Strength Aerobics </span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">{Clean + Press + Squat} x 30 sets</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">10 seconds on and 30 seconds off</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">switch hands each set</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Stretch</span><br />
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>
<span style="background-color: white; color: black; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 12.800000190734863px; font-style: normal; font-weight: normal; letter-spacing: normal; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span>Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-22317480827438888852018-05-16T04:55:00.001-07:002018-05-16T04:57:01.995-07:00Keeping the barbell for now...<br />
<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Get-up x 3+3<br />
<br />
24 kg Snatch x 80 reps total<br />
044 Strong Endurance protocol<br />
<br />
Barbell<br />
DL x 315 x 3 x 5 sets<br />
Bench x 225 x 3 x 5 sets<br />
<br />
Neutral grip pull-up +20# x 5 x 5 sets<br />
SLCR + 20# x 10+10 x 3 sets<br />
Triceps Pushdown x 170 x 12, 10 Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-9258019656727955002018-05-15T06:33:00.001-07:002018-05-15T06:33:18.927-07:00<div data-redactor="1" style="-moz-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(20, 20, 20); color: #141414; font-family: Georgia, "Times New Roman", Times, serif; font-style: normal; font-variant-caps: normal; letter-spacing: normal; margin: 0px; padding: 0px; text-align: start; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="font-size: large;"><b>SFL complete - all testing successful.</b></span></div>
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I felt well prepared going in and had a great weekend.</div>
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<br /></div>
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Took a few days off after the weekend.</div>
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<br /></div>
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5/12</div>
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prep - foam roller, GFM</div>
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24 kg Get-up + x 1+1</div>
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32 kg Get-up x 1+1 x 3 sets</div>
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<br /></div>
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32 kg series with sets every 30 seconds - {5 L swings - 5 R swings - 5 L snatches - 5 R snatches} = 1 series</div>
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3 series - then 2 min rest - 1 series - then 2 min rest - 1 series</div>
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<br /></div>
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5/14</div>
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prep - foam roller, GFM</div>
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24 kg Get-up + x 1+1</div>
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32 kg Get-up x 3+3</div>
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<br /></div>
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36 kg Strength Aerobics x {Clean + Press + FS} x 30 sets (switch hands each set)</div>
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10 seconds on with 30 seconds rest</div>
Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-88733272532819106732018-05-02T04:59:00.000-07:002018-05-02T04:59:57.885-07:00<span style="font-size: large;"><u><b>Last session before SFL</b></u></span><br />
<br />
Yesterday May 1<br />
<br />
Prep - foam roller, GFM,<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to the hand x 5+5<br />
<br />
40 kg Two-arm swings x 5 every 30 seconds x 20 sets<br />
<br />
Barbell<br />
DL - 315 x 5, 3<br />
MP - 135 x 5, 3<br />
SQ - 225 x 5, 275 x 3<br />
Bench - 225 x 3, 3<br />
<br />
Neutral grip Pullup x 6 x 5 sets (bodyweight)<br />
single leg calf raise +20# x 10+10 x 2 sets<br />
Triceps pushdown x 170 x 12 Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-68871794463984961772018-04-28T13:14:00.000-07:002018-04-28T13:14:29.089-07:00Less than a week out from SFL...<br />
<br />
4/26<br />
Elliptical - 35 min.<br />
random hill, lv - 14, avg hr 136<br />
<br />
Today<br />
Prep- foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
<br />
24 kg Snatch x 100 reps total<br />
Strong Endurance protocol<br />
<br />
Barbell<br />
DL - 315 x 3 x 3<br />
MP - 135 x 3 x 3<br />
SQ - 225 x 3, 3, 6<br />
Bench - 225 x 2 x 3 sets (all paused reps)<br />
<br />
Neutral grip pull-up + 20# x 5 x 5 sets<br />
Single leg Calf raise + 20# x 10+10 x 3 sets<br />
Triceps Pushdown x 160 x 12, 12Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-54320570412293938822018-04-26T07:39:00.002-07:002018-04-26T07:39:56.345-07:00<b><span style="font-size: large;"> Quick update</span></b><br />
<br />
Monday 4/23<br />
24 kg Get-up+ x 1+1<br />
28 kg Snatch x 100 reps total<br />
Strong Endurance protocol <br />
<br />
<br />
Tuesday 4/24 <br />
DL<br />60 kg x 5<br />100 kg x 5<br />140 kg x 3<br />160 kg x 2<br />180 kg x 1<br />190 kg x 1<br /><br />MP<br />40 kg x 5<br />50 kg x 5<br />60 kg x 5<br /><br />Sq<br />60 kg x 5<br />80 kg x 5<br />100 kg x 5<br />120 kg x 3<br /><br />Bench<br />60 kg x 5<br />80 kg x 3<br />100 kg x 3<br />120 kg x 1<br />
<br />
this should be my last heavy day before SFL.Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-6611253731258278222018-04-20T12:34:00.000-07:002018-04-20T12:34:36.910-07:00Update<br />
<br />
4-17<br />
Rest<br />
<br />
4-18<br />
Elliptical<br />
35 min, Random hill, level 14, 132 avg. HR<br />
<br />
4-19<br />
Rest<br />
<br />
4-20<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to hand x 5+5<br />
32 kg Get-up x 1+1<br />
<br />
40 kg Two-arm swing x 80 total reps<br />
044 protocol - 3 min series<br />
<br />
barbell<br />
DL - 315 x 3, 375 x 3, 315 x 5<br />
MP - 135 x 3 x 3<br />
Sq - 275 x 3, 315 x 3, 245 x 5<br />
Bench - 225 x 3, 250 x 2, 225 x 3<br />
<br />
Neutral grip Pull-up + 20# x 5 x 5 sets<br />
Single leg Calf raise + 20# x 10+10 x 3 sets<br />
Triceps push-down x 160 x 12, 10<br />
<br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-70346769455043122772018-04-16T16:36:00.000-07:002018-04-16T16:36:47.256-07:00<b><span style="font-size: large;">Update... rest is good</span></b><br />
<br />
Training today:<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
36 kg Get-up to hand x 5+5<br />
36 kg Get-up x 1+1<br />
<br />
36 kg Snatch x 5 EMOTM x 20 min<br />
<br />
Barbell<br />
DL x 365 x 3, 315 x 3, 3<br />
MP x 125 x 3, 3, 5<br />
SQ x 275 x 3, 295 x 3, 245 x 3<br />
Bench x 225 x 3, 245 x 3, 225 x 3<br />
<br />
Neutral grip pull-up x 7 x 5 sets<br />
Leg press calf raise 360 x 10, 10<br />
Triceps push-down x 150 x 12, 12<br />
<br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-60155455344568804352018-04-13T12:41:00.000-07:002018-04-13T12:41:39.728-07:00<b><span style="font-size: large;">Update:</span></b><br />
<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to the hand x 5+5<br />
<br />
36 kg Two-arm swing x 5 every 30 seconds x 10 min<br />
<br />
barbell<br />
DL x 355 x 3, 3, 3<br />
MP x 120 x 5, 5, 5<br />
SQ x 275 x 5, 5, 5<br />
Bench x 235 x 3, 2, 225 x 2<br />
<br />
Neutral grip Pull-up x 6 x 5 sets<br />
Leg press calf raise x 400 x 10, 10, 10<br />
Triceps push-down x 190 x 6, 6 <br />
<br />
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.Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-71520027251922039302018-04-11T11:08:00.001-07:002018-04-11T11:08:28.617-07:00<b><span style="font-size: large;">Back on track...</span></b><br />
<br />
Rest from 4-6 thru 4-10<br />
Right knee swelled up and a return of some nerve pain from compensating I think but seems to be getting back on track.<br />
<br />
Today<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to hand x 5+5<br />
<br />
24 kg Snatch - 100 total reps 044 protocol 3 min series<br />
<br />
Barbell<br />
DL 345 x 3 x 3<br />
MP 120 x 3 x 3<br />
SQ 275 x 3 x 3<br />
B 225 x 3 x 3<br />
<br />
Neutral grip pull-up x 8 x 5 sets<br />
leg press calf raise - 400 x 12, 180 x R 10, 10 and L 10, 10<br />
Tricep pushdown x 190 x 10, 7Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-65352199693976893482018-04-05T09:51:00.000-07:002018-04-05T09:51:15.495-07:00<b><span style="font-size: large;">Keeping it rolling...</span></b><br />
<br />
4-3 and 4-4 - Rest<br />
<br />
Today:<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to Tall Sit x 5+5<br />
<br />
32 kg Two-arm Swing x 10 EMOTM x 10 sets<br />
<br />
Barbell work (weight x reps x sets)<br />
DL - 335 x 3 x 3<br />
MP - 115 x 5 x 3<br />
SQ - 255 x 5 x 3<br />
Bench - 215 x 3 x 3<br />
<br />
Neutral grip/chin Pull-ups x 8 x 5 sets<br />
Leg press calf raise x 400 x 10 x 3 sets<br />
Tricep pushdown x 190 x 10, 200 x 6 <br />
<br />
Off to Phoenix to teach FMS level 1 Movement ExperienceBrett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-28256118809519301242018-04-03T04:30:00.000-07:002018-04-03T04:30:04.920-07:00<b><span style="font-size: large;">Update...</span></b><br />
<br />
3/30<br />
Rest<br />
<br />
3/31<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to 1/2 kneeling x 5+5<br />
<br />
40 kg swing series (20 seconds on with 1 minute rest)<br />
left arm x 10<br />
right arm x 10<br />
two-arm x 10<br />
x 4 series<br />
<br />
stretch<br />
<br />
4/1<br />
rest<br />
<br />
4/2<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up to half kneeling x 5+5<br />
<br />
24 kg Snatch x 120 total reps<br />
044 strong endurance protocol<br />
3 min series<br />
<br />
Barbell work<br />
DL 325 x 3 x 3<br />
MP 115 x 3 x 3<br />
Sq 255 x 3 x 3<br />
Bench x 210 x 3 x 3<br />
<br />
Neutral grip pull-up x 7 x 5 sets<br />
Leg press calf raise x 380 x 10, 400 x 10, 10<br />
Tricep pushdown x 180 x 10, 190 x 8 <br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-45801040161135786142018-03-29T11:29:00.001-07:002018-03-29T11:29:10.738-07:00<span style="font-size: large;"><b>Training update</b></span><br />
<br />
3/27<br />
Elliptical, 35 min <br />
Random Hill, Lv 14, avg. heart rate 130<br />
<br />
3/28<br />
Rest<br />
<br />
Today - 3/29<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up x 3+3<br />
32 kg Get-up x 2+2<br />
<br />
32 kg Snatch - 100 reps total<br />
044 snatch protocol<br />
<br />
Barbell work (weight x reps x sets)<br />
DL - 315 x 3 x 3<br />
MP - 110 x 5 x 3<br />
Squat x 225 x 5 x 3<br />
Bench x 205 x 3 x 3<br />
<br />
Neutral/chin-up grip Pull-ups x 6 x 5 sets<br />
Leg press calf raise - 360 x 10, 380 x 10, 10<br />
Tricep push-down - 170 x 10, 180 x 8Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-81887561515485074222018-03-26T09:42:00.000-07:002018-03-26T09:42:32.412-07:00<span style="font-size: large;"><b>Continuing towards SFL...</b></span><br />
<br />
Yesterday - Rest<br />
<br />
Today<br />
prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Get-up x 5+5<br />
<br />
24 kg Snatch x 120 reps total<br />
033 Strong Endurance protocol<br />
<br />
Head to the gym<br />
<br />
Sumo DL x 295 x 3 x 3<br />
MP x 110 x 3 x 3<br />
Squat x 225 x 3 x 3<br />
Bench x 195 x 3 x 3<br />
<br />
Neutral grip pull-up x 8 x 5 sets<br />
leg press calf raise x 340 x 10, 360 x 10, 10<br />
tricep pushdown x 160 x 10, 170 x 8<br />
<br />
The switch to Sumo DL felt pretty good - very good actually.Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-12155502463949206502018-03-24T14:18:00.002-07:002018-03-24T14:18:49.680-07:00<span style="font-size: large;"><b>Update</b></span><br />
<br />
Rest day yesterday 3/23<br />
<br />
Today<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
<br />
44 kg Two-arm Swing x 10 EMOTM x 10 min<br />
Rest 2 min+<br />
44 kg Get-up x 1 EMOTM x 10 min<br />
<br />
Stretch<br />
<br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-41660073310128469002018-03-22T14:23:00.000-07:002018-03-22T14:23:21.357-07:00<b><span style="font-size: large;">Barbell work...</span></b><br />
<br />
Prep - elliptical x 5 min<br />
foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Goblet squat x 5<br />
<br />
Deadlift x 285 x 3 x 3<br />
MP x 105 x 5 reps x 3 sets<br />
Squat x 195 x 5 reps x 3 sets<br />
Bench 185 x 3 x 3<br />
<br />
Neutral grip pull-ups x 7 x 5 sets (one before the first set of each exercise +1)<br />
Leg press calf raise x 320 x 10, 340 x 10, 10<br />
Tricep Pushdown x 150 x 10, 160 x 8 (between sets of calf raise) Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-20389545960815979292018-03-21T10:01:00.001-07:002018-03-21T10:01:15.036-07:00<b><span style="font-size: large;">Update...</span></b><br />
<br />
Yesterday - 3/20<br />
Elliptical, 35 min, alpine hill, level 14, avg. hr 130<br />
<br />
Today<br />
Prep - Foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Get-up x 5+5<br />
<br />
32 kg Snatch - 80 total reps<br />
044 Strong Endurance protocol<br />
<br />
Stretch<br />
<br />
Tomorrow - barbell work<br />
<br />
6 weeks out from SFL<br />
<br />
<br />Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-19495649630984647302018-03-19T11:05:00.001-07:002018-03-19T11:05:08.289-07:00<span style="font-size: large;"><b>Travel and Training...</b></span><br />
<br />
Thursday through Saturday night<br />
Travel to Denver to teach FMS level 2 workshop<br />
Sunday - REST<br />
<br />
Today:<br />
Prep - Foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
32 kg Get-up x 2+2 x 2 sets<br />
<br />
24 kg Snatch<br />
120 reps total<br />
(10x2 - 3 min series)<br />
044 protocol<br />
<br />
Head to the gym<br />
DL x 275 x 3 x 3<br />
MP x 105 x 3 x 3<br />
Squat x 195 x 3 x 3<br />
Bench x 175 x 3 x 3<br />
<br />
Neutral grip pull-ups x 7 x 5 sets<br />
(one set prior to staring each exercise) <br />
Leg press calf raise x 300 x 10, 320 x 10, 10<br />
Tricep pushdown x 140 x 10, 150 x 8Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-63294399120540181082018-03-14T16:25:00.001-07:002018-03-14T16:25:33.677-07:00<b><span style="font-size: large;">Training update</span></b><br />
<br />
Today (march 14)<br />
Prep - foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Get-up x 5+5<br />
<br />
32 kg Snatch x 80 total reps<br />
044 Strong Endurance protocol<br />
<br />
Couple hours later<br />
<br />
barbell work<br />
DL x 265 x 3 x 3<br />
MP x 100 x 5 x 3<br />
SQ x 185 x 5 x 3<br />
Bench 165 x 5 x 3<br />
<br />
Pull-ups (neutral grip) x 6 x 5 sets<br />
Calf raise (leg press machine) x 280 x 10, 300 x 10, 10<br />
Tricep pushdown x 140 x 8, 150 x 8Brett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0tag:blogger.com,1999:blog-34413602.post-16831270736039178892018-03-12T11:22:00.004-07:002018-03-12T11:22:57.817-07:00<span style="font-size: large;"><b>Progress is good...</b></span><br />
<span style="font-size: large;"><b>Feeling good is good-er....</b></span><br />
<br />
<b>March 9</b><br />
Filmed a few exercises and trained a couple of folks<br />
but a "rest" day with some good activity<br />
<br />
<b>March 10</b><br />
Day trip to Chicago to teach<br />
<br />
<b>March 11</b><br />
REST<br />
<b><br /></b>
<b>March 12 </b><br />
Prep - Foam roller, GFM<br />
24 kg Get-up + x 1+1<br />
24 kg Get-up x 5+5<br />
<br />
24 kg Snatch x 120 total reps<br />
044 Strong Endurance protocol<br />
<br />
Barbell work<br />
DL x 255 x 3 x 3 sets<br />
MP x 100 x 3 x 3 sets<br />
Squat x 185 x 3 x 3 sets<br />
Bench x 165 x 3 x 3 setsBrett Joneshttp://www.blogger.com/profile/03192435046685650988noreply@blogger.com0