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Building the Base - Working the Plan

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Shawn Reed

Level 5 Valued Member
8/12: 7:00am (Advocare Spark)

Weight: 229lbs

Pre Training: (Circuit)
Goblet Squat 16kg x 5/2
Kalos Sthenos Get Up 16kg x 1+1/2
One Leg, One Arm Deadlift 16kg x 5+5/2

Train:
Snatch w/ 16kg x 5 every :30; for 32 sets per arm or 320 total reps
Avg HR: 125 BPM
Max HR: 145 BPM (stopped training at 32nd min as MAF HR is 142 BPM)
Cals: 406

Post Training:
Decompression Hang
Goblet Squat 16kg x 5
Kalos Sthenos Get Up 16kg x 1+1
Windmill 16kg x 5+5

Later in Day:
Brettzel 1.0 and 2.0, Kneeling Hip Flexor Stretch
 

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8/13: 7:30am (Advocare Spark)


Pre Training: (Circuit)
Goblet Squat 16kg x 5/2
Get Up 16kg x 1+1/2
One Leg, One Arm Deadlift 16kg x 5+5/2

Train:
Two Arm Swing 40kg x 5/4
Push Up BW+50lb Band x 5/4
Two Arm Swing 40kg x 5/4
Push Up BW+50lb Band x 5/4

Swing Data: (using 40kg, across all 40 reps)
Avg Power - 970w
Avg Velocity - 1.86m/s
Peak Power - 1974w
Peak Velocity - 3.14m/s

Push Up Data: (using BW + 50lb band, across all 40 reps)
Avg Power - 1549w
Avg Velocity - .78m/s
Peak Power - 2971w
Peak Velocity - 1.23m/s

Post Training: Easy Strength
Military Press 40kg x 2+2, 3+3, 2+2
Goblet Squat 40kg x 5/2

Later in Day:
Brettzel 1.0 and 2.0, Kneeling Hip Flexor Stretch
 
Last edited:
8/14: 6:00am (Advocare Spark)


Pre Training: (Circuit)
Goblet Squat 16kg x 5/2
Kalos Sthenos Get Up 16kg x 1+1/2
One Leg, One Arm Deadlift 16kg x 5+5/2

Train:
Snatch w/ 16kg x 5 every :30; for 24 sets per arm or 240 total reps
Avg HR: 127 BPM
Max HR: 143 BPM
Cals: 313

Post Training:
Goblet Squat 16kg x 5
Windmill 16kg x 5+5

Later in Day:
Brettzel 1.0 and 2.0, Kneeling Hip Flexor Stretch
 

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