Cause&Effect 2018

Discussion in 'Training Logs' started by Harald Motz, Jan 13, 2018.

  1. ShawnM

    ShawnM Strong, Powerful Member of the Forum

    That last video was one of the most insanely awesome things I've ever watched on this site!!!
     
    Michael Scott and Harald Motz like this.
  2. NoahMarek

    NoahMarek Helping Make Others Stronger

    I am especially impressed by the 36k curl! No small feat when supporting 51k overhead!
     
    Harald Motz and ShawnM like this.
  3. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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
     
    Jevgenij, SammyBrown, Antti and 5 others like this.
  4. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum Certified Instructor

    snatch 44kg - 3rx20 - 4-4-18.PNG
    snatch 44kg - 3r x 20 - 27:15min - 115/129

    triples allow for a heavy weight and for good recovery. Nice rep scheme.
     
    malleus, rickyw and NoahMarek like this.
  5. Michael Scott

    Michael Scott Strong, Powerful Member of the Forum

    This is amazing. This is one of the most impressive things I have seen a forum member accomplish. Curling a 36 kg kettlebell while holding a 51 kg kettlebell overhead.......Wow!

     
    Stuart Elliott and NoahMarek like this.
  6. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.
     
    Last edited: Apr 27, 2018
  7. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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
     
    Last edited: Apr 27, 2018
    rickyw, Jevgenij, Anna C and 6 others like this.
  8. offwidth

    offwidth Strong, Powerful, Explosively Athletic Member of the Forum

    Sehr Gut!!!!
     
    Tobias Wissmueller likes this.
  9. Timothy Friel

    Timothy Friel Strong Member of the Forum

    @Harald Motz awesome job. Your definitely a inspiration to me!
     
  10. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum Certified Instructor

    Vielen Dank.
    thank you very much, Sir.
     
  11. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.
     
    Last edited: Apr 27, 2018
  12. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.
     
  13. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.
     
  14. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.
     
    Last edited: May 13, 2018
  15. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum Certified Instructor

    Last edited: May 17, 2018
  16. The Nail

    The Nail Strong, Powerful Member of the Forum

    I saw that on your 'gram. Nicely done!

    That's a nice pace for 6.31 miles! Are there any hills on your route?
     
  17. Tobias Wissmueller

    Tobias Wissmueller Strong Member of the Forum

    Sauber! Glückwunsch! (y)
     
  18. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum Certified Instructor

    Vielen Dank. It was kind of a test If I could get a double as I do no front squatting lately.
    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.
     
  19. Harald Motz

    Harald Motz Strong, Powerful Member of the Forum 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.

     
    masa, Jevgenij, malleus and 5 others like this.
  20. rickyw

    rickyw Strong Member of the Forum

    Your training this week shows the cumulative effects of years of patient practice. Awesome!
     
    Michael Scott and Harald Motz like this.

Share This Page