all posts post new thread
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Light Day
  • 5(1)20kg MP SSw/5(1) Chin Up
  • 3 min 16 kg Snatch 4L/4R e/minute
3 x 5 16kg Goblet Squats w/other mobility work
 
Variety Day
  • 3 x 5 24kg Prying Goblet Squats
  • 5 x 5 24kg Loaded Cleans SSw/ 5 x 1 24kg TGU
  • 3 x 5 24kg TH Kettlebell Swing
  • 3 x 3 20kg Kettlebell Snatch
 
Variety Day
  • 3 x 5 24kg Prying Goblet Squats
  • 5 x 5 24kg Loaded Cleans SSw/ 5 x 1 24kg TGU
  • 3 x 5 24kg TH Kettlebell Swing
  • 3 x 3 20kg Kettlebell Snatch
I also Greased the Groove with the 24kg press and a couple weighted chins with 24kg. Nothing structured just every few hours went outside and pressed onced and chinned once.
 
Last edited:
Heavy Day
  • 5(1,2,3,4) 20kg C&P SSw/ 5(1,2,3,4) Chin Ups
  • 8 min 20kg Hard Swings
3 x 5 16kg Goblet Squat

I actually moved my heavy day to today because the weather is beautiful and my stress for the day was very low. So the next two days will be mobility/off days. I was able to move all my ladders up to 4 rungs without flirting with failure. I also took liberal rest periods between ladders and rungs as needed.
 
Light Day
  • 5(1,2)20kg MP SSw/5(1,2) Chin Up
  • 7 min 16 kg Snatch 4L/4R e/minute
3 x 5 16kg Goblet Squats w/other mobility work
 
Variety Day
  • 3 x 5 24kg Prying Goblet Squats
  • 5 x 5 24kg Loaded Cleans SSw/ 5 x 1 24kg TGU
    • Always 3 min rest between these sets.
  • 3 x 5 24kg TH Kettlebell Swing
  • 3 x 5 20kg Kettlebell Snatch
 
Last edited:
Off Day
  • 3 x 5 16kg Prying Goblet Squat w/lots of other mobility work
  • Messed around a little with the 32 kg. Various cleans, swings and some clean&jerks.
 
Heavy Day (First Day of RoP w/ 24kg)
  • 3(1,2,3) 24kg C&P SSw/ 3(1,2,3) Chin Ups
  • 11 min 24kg Swings
3 x 5 20kg Prying Goblet Squats
 
Variety Day
  • 3 x 5 32kg Prying Goblet Squats
  • 5 x 1 32kg Loaded Cleans SSw/ 5 x 1 32kg TGU
    • 5 min rest between these sets.
  • 3 x 5 32kg TH Kettlebell Swing
  • 3 x 3 24kg Kettlebell Snatch
 
Light Day
  • 3(1)24kg MP SSw/3(1)16kg Chin Up
  • 7 min 20 kg Snatch 4L/4R e/minute
3 x 5 20kg Goblet Squats w/other mobility work
 
Variety Day
  • 3 x 5 32kg Prying Goblet Squats
    • I had to rest my grip on the last set on rep 3
  • 5 x 1 32kg Loaded Cleans SSw/ 5 x 1 32kg TGU
    • 5 min rest between these sets.
  • 3 x 5 32kg TH Kettlebell Swing
  • 3 x 3 24kg Kettlebell Snatch
  • 1 x 20 yard 32kg Rack Carry
 
I've never seen a forum talk about ONE BOOK/PROGRAM and one man continuously for five years. It's just............interesting, to say the least.
 
Heavy Day
  • 4(1,2,3) 24kg C&P SSw/ 4(1,2,3) Chin Ups
  • 8 min 24kg Swings
3 x 5 20kg Prying Goblet Squats w/lots of other mobility work.
 
Last edited:
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom