Adam R Mundorf -- Training Log

[Adam R Mundorf]

OFF Day

• S&S Warm Up - 16kg
  • On every goblet squat rep I perform 1 curl.
    • My biceps are getting pretty pumped from these. I guess 15 curls every day is pretty decent volume.

 

[Adam R Mundorf]

Medium Day

• 3(1,2) 24kg MP ssw/ 3(1,2) Chin Up
• 7 min 24kg/32kg Swings
• S&S Warm Up - 16kg
• Trifecta

 

[Mitchell Bernier]

• Flexible Steel - Escape Your Fighting Stance
• Heavy Day
  • 3(1,2,3) 20kg C&P SSw/ 3(1,2,3) Chin Ups/Pull Ups
  • 8 min 20kg Hard Swings

Really like this setup. Do you have time to complete?

 

[Adam R Mundorf]

Really like this setup. Do you have time to complete?

Thank you. I haven't done this sort of setup since March. I would say the flexible steel portion was done in the morning and took about 20 minutes. The press ladders were done in the afternoon and took about one hour.

 

[Adam R Mundorf]

OFF Day

• S&S Warm Up - 16kg
  • On every goblet squat rep I perform 1 curl.

 

[Adam R Mundorf]

Heavy Day

• 4(1,2,3) 24kg MP ssw/ 4(1,2,3) Chin Up
• 4 min 24kg/32kg Swings
• S&S Warm Up - 16kg
• Trifecta Stretches

 

[Adam R Mundorf]

Variety Day

• 2 x 1 -- 32kg TGU
• Some rack carries and suitcase carries - 32kg
• S&S Warm Up -- 16kg
• Trifecta

 

[Adam R Mundorf]

Variety Day

• Nothing

 

[Adam R Mundorf]

Just a note here, I'm getting better results taking it easy on variety days or doing nothing at all. I feel allot more energetic in general.

I can see myself doing hard variety days plus hard pressing days in the winter but taking variety days easy in the summer because of the heat.

 

[Adam R Mundorf]

Light Day

• 4(1) 24kg MP ssw/ 4(1) Chin Up
• 12 min 20kg Snatch
  • 3L/3R e/ min
• S&S Warm Up - 16kg
• Trifecta

 

[Adam R Mundorf]

OFF Day

• S&S Warm Up - 16kg
  • On every goblet squat rep I perform 1 curl.
• Trifecta

 

[Adam R Mundorf]

Variety Day

• Nothing

 

[Adam R Mundorf]

OFF Day

• S&S Warm Up - 16kg
  • On every goblet squat rep I perform 1 curl.
• Trifecta

 

[Adam R Mundorf]

Medium Day

• 4(1,2) 24kg C&P ssw/ 4(1,2) Chin Up
• 5 min 24kg/32kg Swings
• S&S Warm Up - 16kg
• Trifecta

 

[Adam R Mundorf]

Variety Day

• Did nothing with a weight. Just lots of joint mobility.

 

[Adam R Mundorf]

Heavy Day

• 5(1,2,3) 24kg MP ssw/ 5(1,2,3) Chin Up
• 5 min 24kg/32kg Swings

 

[Adam R Mundorf]

Light Day

• 5(1) 24kg MP ssw/ 5(1) Chin Up
• 10 min 20kg Snatch
  • 2L/2R e/ min

 

[Adam R Mundorf]

OFF Day

• S&S Warm Up - 16kg
  • On every goblet squat rep I perform 1 curl.
• Trifecta

 

[Adam R Mundorf]

Note
I can totally tell when I don't do goblet squats for a couple days. The freedom of movement it gives me is really outstanding and noticable.

 

[Adam R Mundorf]

Medium Day

• 5(1,2) 24kg MP ssw/ 5(1,2) Chin Up
• 6 min 24kg/32kg Swings