Cause&Effect 2018

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 13 of 2018

Tue. 03/27
snatch 45kg - 4r x 25 - 34:25 - 124/148
row 10km - 44:15 - 121/133

Wed. 03/28
snatch 40kg - 5r x 20 - 28:30 - 127/140
row 10km - 46:00 - 122/131

Thu. 03/29
row 10km - 44:06 - 120/133
snatch 40kg - 5r x 20 - 29:00 - 126/140

Fri. 03/30
run 60min - 8,63km - 123/133 - index 57
row 10km - 43:00 - 127/142

Sat. 03/31
row 10km - 42:52 - 124/137
row 10km - 41:56 - 132/145

Sun. 04/01
snatch 45kg - 4rx25 - 33:30 - 118/134
row 10km - 43:30 - 129/133

snatch 45kg 4rx25 - 04-01-18.PNG
snatch 45kg - 4r x 25 - 33:30 - 118/134
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 14 of 2018

Mon. 04/02
rowing 10km - 43:15 - 124/132

Tue 04/03
snatch 44kg - 3rx28 - 36:30 - 118/130
row 7,5km - 31:50 - 130/153

Wed 04/04
snatch 44kg - 3rx20 - 27:15 - 115/129
row 7,5km - 31:45 - 133/153

Thu 04/05
S&S 48kg - 28:15 - 128/146
row 35:00 - (30/20/10 x 5) x 4 - 137/158

Fri 04/06
row 35:00 - (30/20/10 x 5) x 4 - 136/157
snatch 45kg - 3rx14 - 22:30 - 116/132

Sat 04/07
row 10km - 42:48 - 130/140

Sun 04/08
row 38:15min - (30/20/10 x 5) x 5 - 138/158

rowing 30-20-10  (04-08-18).PNG
(30/20/10 x 5) x 5

Began with some interval training (30/20/10 x5) x5 means:
30 seconds moderate (around 2:15min/500m)
20 seconds hard (around 2:00min/500m)
10 seconds very hard (under 1:40min/500m)
This cluster repeated five times.
then 2minutes very easy for recovery, repeat four more times.

strength, stretch and mobility @ 48kg.
 
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Harald Motz

Level 6 Valued Member
Certified Instructor
Week 15 of 2018

Mon 04/09
S&S 48kg - 24:30 - 123/139

Tue 04/10
row 10km - (30-20-10 x 5)x5 - 42:45 - 134/153
S&S 48kg - 24:35 - 122/137
row 10km - 44:05 - 120/132

Wed 04/11

high pull 2x40kg - 120/132
row 7,5km - (30-20-10 x 5)x4 32:15 - 131/154
run 60min - 8,52km - 125/129 - index 57

Thu 04/12
S&S 48kg - 30:10 - 125/142
run 52min - 6,72km (7,8km/h) - 123/135 - index 51

Fri 04/13

row 10km - 43:50 - 125/129

Sat 04/14
TSC results:
bodyweight 85,4kg
Deadlift 210kg
Pull Up 15reps
24kg snatch test 108 reps

row 10km - 43:00 - 125/133

Sun 04/15
row 10km - 43:15 - 126/133
S&S 48kg - 26:00min - 121/137
run 63min - 8,3km/h - 123/134 - index 56

TSC Pull Ups
 
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Harald Motz

Level 6 Valued Member
Certified Instructor
Week 16 of 2018

Tue. 04/17
run 33:00min - (30/20/10 x 5) x 4 - 136/164
run 56:40 min - 7,25km (7,7km/h) - 119/131 - index 54

Wed. 04/18
row 10km - 43:40min - 123/128

Thu. 04/19
row 30:0o min - (30/20/10 x 5) x4 - 130/156
snatch 40kg - 5rx20 - 28:50 - 120/137

Fri. 04/20

run 28:15 - (30/20/10 x 5) x 4 - 140/162
row 10km - 45:10 - 125/135

Sat. 04/21
row 10km - 44:20 - 129/135
run 60min - 8,76km/h - 129/138 - index 52

Sun. 04/22
row 10km - 44:15 - 126/133
run 45min - 6,33km (8,4km/h) - 132/141 - index 51

apart from that I am into daily deadlifting 150kg (around 70% of my TSC Deadlift of 210) for singles in a GTG fashion. After a set of 3 - 5 DL singles I like to do a set of standing abwheel rollouts of 3 - 5 reps.
 
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Harald Motz

Level 6 Valued Member
Certified Instructor
Week 17 of 2018

Mon. 04/23
row 10km - 45:15 - 129/134

Tue. 04/24
row 10km - 43:45 - 125/130

Wed. 04/25
row 10km - 44:50 - 127/122
run 42min - 6,65km, 9,5km/h - 136/143 - index 53

Thu. 04/26
row 32min - (30/20/10 x 5) x 4 - 142/162
run 42:30min - 6,71km, 9,5km/h - index 53

Fr. 04/27

1h MAF.PNG
run 60min - 9,78km - 138/143 - index 56

snatch 40kg - 5r x 20 - 32:45min - 126/142

Sat 04/28
took part on a Zazen Meditation day, 8 sittings around 45min each. It literally made my butt burn...
row 10km - 43:55 - 126/131

Sun. 04/29
run 42:00min - 6,92km, 9,9km/h - 138/144 - index 54
snatch 40kg - 5rx20 - 26:00min - 123/139

For running I go currently towards my MAF around 140bpm. It is a more powerful stride than @ 130. Want to see how it goes over a few weeks. 35 - 45 min most of the time should do the trick.
Each day I have my deadlift GTG singles @ 150kg sometimes hook grip, sometimes double overhand. I have a slow negative, as I pull in my apartment. I like to start the day with them, or when coming home or before running or rowing or snatching. The abwheel complements it.
 

Harald Motz

Level 6 Valued Member
Certified Instructor
week 18 of 2018

Mon.04/30
run 42min - 9,4km/h - 128/145 - index 51

Tue. 05/01
run 61min - 9,7km/h - 138/145 - index 57

Thu. 05/03
run 44min - 9,1km/h - 138/146 - index 57
snatch 40kg - 5rx20 - 34:00min - 127/145

Fri. 05/04
run 41min - 9,6km/h - 138/144 - index 52

Sat. 05/05
run 43min - 9,3km/h - 138/145 - index 51

Everyday I deadlifted 150kg GTG singles or doubles mostly double overhand. Started to incorporate GTG presses with 32kg, 3 to 5 reps.

as it is getting warmer this spring, some things are getting easier.
 

Harald Motz

Level 6 Valued Member
Certified Instructor

Week 19 of 2018

Mon. 05/07
row 10km - 44:15 - 124/131

Tue. 05/08
run 43:00min - 6,69km, 9,3km/h - 138/144 - 52

Wed. 05/09
run 42:00min - 6,65km, 9,5km/h - 137/142 - index: 53

Thu. 05/10
run 44:00min - 6,7km, 9,1km/h - 138/144 - 51

Fr. 05/11
row 10km - 45:15 - 126/133
snatch 40kg - 5rx20 - 28:20min - 121/142

Sat. 05/12
run 43:00min - 6,65, 9,3km/h - 139/145 - 51
run 44:00min - 6,66km, 9,1km/h - 139/147 - 50

Sun 05/13
row 10km - 44:50 - 125/135

daily deadlifting 150kg and pressing 32kg and some abwheel is my current schedule.

snatch, 48kg.
 
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Harald Motz

Level 6 Valued Member
Certified Instructor
Sauber! Glückwunsch! (y)
Vielen Dank. It was kind of a test If I could get a double as I do no front squatting lately.
I saw that on your 'gram. Nicely done!


That's a nice pace for 6.31 miles! Are there any hills on your route?
1h MAF 05-17-18.PNG
The very bottom track is the height of the run. The two big gaps is due to lost gps, as I run through a tunnel. So almost flat.
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 20 of 2018

Mon. 05/14
run 44:00 min - 6,67km, 9,1km/h - 140/144 - index 50
snatch 48kg - 3rx14 - 21:00min - 115/138

Thu. 05/17
run 6:00min - 10,17km/h - 138/144 - 58

Fr 05/18
snatch 48kg - 3rx24 - 32:00min - 112/129
row 10km - 43:50min - 124/134

Sat 05/19
snatch 48kg - 3rx10 - 26:30min - 109/133
run 39:00min - 6,72km, 10,3km/h - 137/143 - 57

Sun. 05/20
run 45:00min - 7,1km, 9,5km/h - 140/147 - 50

GTG deadlifting 150kg, presses with 32, heavy get ups with 56kg or 60kg for strength work and standing abwheel rollouts. First time this week I was over 10km/h for MAF runs. Also had a PR of 2 reps with KB Front Squat 2x48kg. And I began digging into 48kg snatches for A+A work.

 
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