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