Bret S. training log

[LarryB]

Funny... that's the movement I typically use to alleviate pain. High-rep whiskey curls.

Mine is a similar variation that i call : the thc high pull

 

[Bret S.]

Fri 10/29

PM
30 min yoga flow session.

1 mi walk, later after dinner.

 

[Bret S.]

Sat 10/30

AM
4 mile walk with Susan and Buddha,we were flying along on the trail.. love those morning loco sessions.

 

[Bret S.]

Sat 10/30
PM
1 mile walk

Sun 10/31
AM
4 miles with the fam - ran 2, walked 2

Weekly locomotion totals:
Walk/run - ~39.5 mi (1 more mile walk after dinner tonight)
Rowing - 20k

Notes:
Right heel has been a little painful, wearing Merrell Trail Gloves seems to help.

 

[Bret S.]

Sun 10/31

PM
Snatch
10 x 5 @16k

Alternating
Snatch 10+10 @ 16k
Mace 50 10&2 @ 22lb

2HSW - 5x5 @ 48k

Mace 1 x 50 @ 30lb

1 Mile walk after dinner

 

[blutsj]

Sun 10/31

PM
Snatch
10 x 5 @16k

Alternating
Snatch 10+10 @ 16k
Mace 50 10&2 @ 22lb

2HSW - 5x5 @ 48k

Mace 1 x 50 @ 30lb

1 Mile walk after dinner
View attachment 15225

The snatch master is getting back

 

[Bret S.]

Mon 11/1


AM Ruck
2 1/2 mi - 35 min @ 34lb

 

[Bret S.]

The snatch master is getting back

Ha thanks man, it's good to snatch again, even at lighter weight. I'm Really happy to mace again!

 

[Bret S.]

Tues 11/2

AM
Trail run 4 1/2 mi with Buddha (plus 1/2 mi walking)


PM
044'ish - 4 rounds
Snatch 10+10 same hand @ 16k
Pushup x 10

5 Rounds
Mace 10-2 x 30 @ 26 lb
Pull-up x 5

One arm Zercher squat
4 x 5 @ 44k

 

[Bret S.]

Wed 11/2
AM
2 1/2 mile run walk
PM
Mile walk

Thurs 11/3

AM
Mile walk with Buddha (heels a little tender)

PM
Supersets 4 rounds
Pushup x 10
Pullup x 5

Snatch
10NR @ 24k
Then alternating 2 rounds:
2NR @ 28k
2NR @ 20k
2NR @ 24k

1 arm zerchers @ 44k
4 x 5 alternating arms

Mile walk later

 

[LarryB]

Can you please explain nr and nl to me again. I’ve never fully grasped that.

 

[Bret S.]

Can you please explain nr and nl to me again. I’ve never fully grasped that.

Sure, NR is number of repeats, a repeat is 5 reps of usually snatches using a heavy enough bell to qualify for real A+A work.

NL is number of lifts.

 

[Bret S.]

Thurs 11/4

AM
2 1/2 mile walk

PM
1 mile walk

 

[Bret S.]

Fri 11/4

AM
2 mile walk
PM
1 mile walk
Backing off miles a bit, heels are feeling a little better. Been grinding on vertical welds with a large grinder, smokin the hands and forearms pretty good, overall they are a whole body effort.

 

[Bret S.]

Mon 11/8

Over the weekend did nothing but walk, 7 miles total.

Mace
4 x 50 360's @ 22lb
Snatch
10 x 10 @ 16k
Pullup
3 x 5
Recovery work continues, shoulder did not like snatches with 28k. Will look for some stability and move on the 24k bell as a volume accumulator when able. Sinus has been a problem these last days, seems to be clearing as I increased C dose. Not being able to throw technique is bugging me big time, injuries suck.

 

[offwidth]

Have you considered maybe researching some physiotherapy band exercises for your shoulder? They aren’t very sexy, but they might be indicated in your situation.

 

[Bret S.]

Have you considered maybe researching some physiotherapy band exercises for your shoulder? They aren’t very sexy, but they might be indicated in your situation.

I have done them in the past, also have many different strength bands. Thanks for the reminder Brian!

I used to tie a weaker band to a stronger one and hook it on my pullup bar, will rebuild that little system.. it's especially good for massaging the external rotation bits.

 

[Bret S.]

Wed 11/10

AM
3 mi run, 1.5 mi walk

PM
Mace
10 x 30 10&2 @22lb
Snatch
10 x 5 @24k
Ring pushup x 10
Pullup x 5

 

[Bret S.]

AM
Run/walk
Ran 3 mi, walk ~2.7
1 mile walk tonight

Starting to log monthly mile totals:
MMT (monthly mile tracker) - 46.2


PM
10 min row
10NR snatch @ 20k

4 Rounds
10 ring pushup
5 pullup

Mace
2 x 50 10&2 @ 22lb

Finisher
OS rocking
10 Pumps - down dog to cobra (Can't do Hindu PU yet without pain)

 

[Bret S.]

Fri 11/12

My son's 20th birthday, time flies.

AM - 2 1/2 mi run walk
PM - 1 mi walk
MMT - 49.7