Wednesday, January 31, 2018

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

Monday, January 29, 2018

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


Saturday, January 27, 2018

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.

Thursday, January 25, 2018

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

Monday, January 22, 2018

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

Wednesday, January 17, 2018

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!

Monday, January 15, 2018

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

Wednesday, January 10, 2018

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

Monday, January 08, 2018

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...


Sunday, January 07, 2018

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

Thursday, January 04, 2018

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


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

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