Cause&Effect 2019

Discussion in 'Training Logs' started by Harald Motz, Jan 2, 2019.

  1. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    at the turn of the year:

    1.png
    2.png
    3.png
    the good old pulling and pressing theme. Old fashion, new year. Basic training is timeless.
     
  2. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    1.png
    The first 40kg 5x20 emom since end of September last year when I had a short period I did quite a few sessions in this format. I am pleased, that the heart rates match my "best" session back then. This snatching felt really good. This is one main aspect I am putting my ongoing work into: making the same standardized effort easier.

    2.png
    The last four weeks I am doing kind of this daily. Some breath holding with easy locomotion. Around 10 seconds on the minute. Will keep exploring further. Interesting practice and theory behind it as explained in P. McKeown's "The Oxygen Advantage"
     
  3. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    3.png swinging, pulling, pressing. Never ending ballistic and grind theme, it is simple and sinister...


    2019-01-04 19.51.20.png
    Some bodyweight stuff. I think I should be using this theme more frequently. It is short, relatively low taxing, can be done frequently, endless combinations possible and accumulating high quality reps. Just 10 to 15 minutes back to back doing. This would be great stuff of doing without recording and then bam hitting another ceiling.
     
  4. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    for the last four weeks I am back into A+A business. That means swing/snatch heavy as usual accompanied by easy locomotion work to relax and promote recovery. last week I did a little strength circuit, where I front squatted 2x44kg after I think over half a year. at the very first attempt the clean went up surprisingly easy. Later I entertained the thought to get them over my head, which I never did before (I did 2x45kg a few years ago, but was around 100kg then, now I am around 84kg), with a push press. after a short intro with 2x40kg I got it.

    because I was happy about that I put it into a video:


    This weekend I began building up some pushpress - repeats volume with 2x40kg, which then looks like this:
    pushpress.png
    pushpress 2x40kg.png
    ppress.png
    great to do just a single rep as it lasts around ten seconds. It will be a great complement to snatching, not the least it gives the hands a rest. A+A having a program without a program. Building up a little realm of strength and endurance with durability.
     
  5. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor


    first time doing a double with 2x40kg.

     
    Last edited: Feb 17, 2019
    Antti, ShawnM, Dekapon and 10 others like this.
  6. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    the power of the repeat method:
    2019-02-24 19.19.37.png

     
  7. ShawnM

    ShawnM More than 2500 posts

    Awesome work! Your training continues to inspire!
     
  8. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    as I am logged in a short update:

    my training the last months was A bit A+A, lots of Q&D, running and rowing, also just a bit of mace work. Since about 3 months or so I am back into zercher squatting very frequently and for about three weeks into barbell pressing, also frequently. So these two barbell lifts are my choice currently and I want to stick for some longer time with it.

    the sound of the (bar)bell:




    here I worked up to my heaviest single so far last week.



    last days I wanted to see were I am with the press. I did not expect that as 82,5kg did not go up. Then I pulled the fat gripz (I use them open hand pressing, but gripping hard...) of the bar and I got 84kg and two more with some rest. On a bad/Good morning I am sometimes 84kg... So I am very optimistic that I can work up to a really solid bodyweight press in the following months.
     
    Last edited: Oct 10, 2019
  9. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    Strong work.

    Your zercher squat has a lot more bend at the hip than I've seen before. Is that a conscious choice?
     
  10. Phil12

    Phil12 Quadruple-Digit Post Count

    Harald Motz and offwidth like this.
  11. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    absolutely. It is very hip dominant and resembles a good morning. Usually I have a 'rest' with the bar on the thigh. It is that I just lately use a rack, and formerly I always deadlifted the bar up then you have to get into the zercher position and tense up again. The first movement is the butt going up and knee extension and upper body going down. It is then when the hamstrings are about parallel when the hips and back are fully loaded when hips, knees and upper body extend simultaneously.
     
  12. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    My first snatch singles with this bell:


    My first double cleans with these bells:
     
    ShawnM, runninggirevik, Mirek and 3 others like this.
  13. offwidth

    offwidth More than 5000 posts

    Crazy strong Harald...
     
    Harald Motz likes this.
  14. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    Very impressive work here, Harold!
     
    Harald Motz likes this.
  15. Mirek

    Mirek Quadruple-Digit Post Count

    Großartig!
     
    Harald Motz likes this.
  16. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    was able to hit a press pr yesterday. Given the fact that I was at 85,5 kg this morning I am pretty close....I was able to repeat a single two more times then.
    all I need to do is good rep accumulation.



     
    Last edited: Oct 21, 2019
  17. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    Im"press"ive!
     
    Harald Motz and Mirek like this.
  18. Molson

    Molson Double-Digit Post Count

    Motz [Moc] in polish = power!
     
    Harald Motz likes this.
  19. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    The last weeks I have my almost daily barbell dose: zercher & press.

    After almost 2,5 months lay off from running (used the rower instead) I am back to it since ten days easy for 45min - 2hours.

    lately I am back to A+A snatch work. Perfect for the colder and darker season:

     
    Marty, Antti, matteo and 3 others like this.
  20. Harald Motz

    Harald Motz Quadruple-Digit Post Count Certified Instructor

    2019-11-10 11.07.00.png
    good old fashioned steady state running:
    low tempo, low hr, high step cadence landing on the forefoot. Floating through cold autumn mist on a Sunday morning.


    haven't done these in a long time. Absolute phenonenal lift with an abundance of variations.
     
    Peter Yeates, ShawnM, Marty and 3 others like this.

Share This Page