Wednesday, May 16, 2018

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

Tuesday, May 15, 2018

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

Wednesday, May 02, 2018

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

Saturday, April 28, 2018

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

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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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