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Cause&Effect

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last week 02/15/16 - 02/21/16
- finished Al Ciampa's protocol 103 on friday
- practice of push variations
- post tests are scheduled the following week

note: to start a program is great. to work a program as written until the end is greater.
 
Tue. 02/23/16

After Al Ciampa's Protocol 103
Post Test SecretServiceSnatchTest - 24kg - 10min - 171avg/181max - 200reps
Pre Test on 01/06/16 was - 166avg/180max - 181reps

Notes:
- 19 more reps represents an increase of 10,5% I think that is significant. In the meantime No one Snatch was performed
- the skin of my fingers, different from the pre test, had no problem dealing with the high rep snatches, but developed two blisters on my left palm
- looking forward to the 10min run test, will not be easy, but compared to the dreaded SSST a run in the park, or in my case, the woods respectively
 
Sat. 02/27/16 - 58bpm - 92,8kg

After Al Ciampa's Protocol 103
Post Test - 10min run test - 166avg/183max - 2,16km
Pre Test - 01/04/16 - 165avg/178max - 1,95km

Evaluation:
- 210m more represents an increase of 10,8%. In the meantime no running was done
- on both tests about ten minutes of easy rowing as warm ups
- this run test "felt" better than the pre test.
- today the weather was cold, sunny and dry, on pre test it was cold, cloudy and wet
- on both tests about the same increase of about 10,5%. To me that is significant. 103 works.
 
Mon. 02/29/16 - 92,5kg - 60bpm
warmup: some crawling
+ Simple and Sinister - 50kg - 30min - 130avg/152max
- one hand swing - 50kg - 10r x 10
- get up - 50kg - 1r x 10s
S&S 50kg 02.29.16.jpg
+ zazen
 
last week 03/01/16 - 03/06/16

- after protocol 103 I decided to go into protocol 104 as follow up
- finished today my first week out of six
- last weeks training consisted of crawling, clubswinging and swinging the 50kg bell

notes:
- as some others reported, the hands toughen up in the 103 process. That's true.
- will do every day some OS resets. I can implement them here and there conveniently. There is something about it, that is for sure.
 
10th week 03/07/16 - 03/12/16

- finished today the second week of protocol 104 (swinging 50kg for sets of five, EMOM) out of six
- rocking, crawling, clubswinging and zazen
- resting hr this week was around 10bpm lower, than usual (from around 60 to around 50)
 
11th week 03/13/16 - 03/19/16

- terminated week no. 3 of protocol 104, glad, that next week is the low volume week
- resting hr in the morning stayed around 50bpm
- some nods, rocking and crawling, gtg style
 
12th week - 03/20/16 - 03/27/16

- completed the low volume/deload week of protocol 104
- started the fifth week yesterday, two weeks of high volume swings EMOTM with the 50k will follow
- crawling and some clubswinging as additional training
- resting hr around 50bpm
 
Good luck with that week 5 and 6. Your body will say, "I can handle this" after all the volume you have put in with 103 and 104 to date; and, it can... but that load accumulates like a looming shadow that takes a while to get out from under. I may have had other contributing factors, but my suspicion is that it takes a lot longer than a few days for most people to really come back with the supercompensation from this 6-week protocol. I don't know Al's theory yet; this is just my thought. (@aciampa, I'm just tagging you because I'm talking about you ;) ) The good thing is, the effects are solid and lasting. It has definitely stayed with me, and I feel really strong with what I'm doing now.
 
@Anna C : very appropriate observation. I was/am pondering on that for myself. work/rest/volume/accumulation/supercompensation, there is something going on. And by the way, "lazy endurance" is not, what it sounds. It is quite some serious work I put in there, and seem to be getting something back for it. I have some good appetite and sound sleep on the program. Skincare is a chapter on its own. Four sessions left...
 
13th week 03/28/16 - 04/03/16
- the same procedure as every week...speaking of the last five
- just begun my first session of week 6 of protocol 104, two sessions left glad/sad about it
- accumulated quite some considerable Volume of heavy one hand swings since beginning of this year
- currently doing nothing but crawling and clubswinging practice and swinging practice. That is enough, as
Anna C said:
that load accumulates like a looming shadow that takes a while to get out from under
Click to expand...
- inspired by @Pavel Macek : as I am writing this, I am lying on the floor in front of the screen. Started for some time ago lying more on the floor...just like little Harry did then in the good ol' days...it works a bit of strength, mobility, flexibility. No joke.
 
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15th week 04/11/16 - 04/17/16

- SSST - 04/14/16 - 24kg - 10 min - 200 reps - 164avg/175max
- SSST - 02/23/16 - 24kg - 10min - 200 reps -171avg/181max
- SSST - 01/06/16 - 24kg - 10min - 181 reps 166avg/180max

Yesterday I did a great feeling 10min run test, to detect, when I was done, that the phone was still searching GPS signals. So I got no distance measured to compare. I will get another run the coming week, and watch out for GPS. What I can say subjectively is, that after the testings I feel not as wiped as in my first testings.

Apart from that I just practiced some double work with 32k and 36k (squats & presses) low reps, low volume long rests, working on technique, technique, technique

Next will be one of Al's snatch protocols.
 
So you can now do 10 minute snatch test, proper weight, hitting 200 reps and without maxing your HR. That is impressive.
 
16th. week 04/18/16 - 04/24/16

- working on my one arm snatch technique
- some OS stuff
- some clubswinging
- some military presses 2x32kg
- some bw pistols

Today I got my 10 min running test in (a bit later than expected, cause I got some 'technical' issues) after completing Protocol 103 and 104 A which are pure swing protocols.

- 04/26/16 - 2250m - 164avg/184max
- 02/27/16 - 2150m - 166avg/183max
- 01/04/16 - 1950m - 165avg/178max

100m more than in the previous test makes an increase of 4,7%. My best running on the numbers and less exhaustive subjectively. Very happy with the results so far.

@krg: the snatch test becomes less intimidating, the more you do it...
 
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17th. week 2016

practice technique & attention, attention to technique & practice:

- zazen
- pistol (bw)
- front squat (2x32k - 2x40k - 2x45k)
- get up (32kg)
- single leg deadlift (1x24k - 2x24k)
- bridging
- bottom up press (1x24kg - 1x32k)
- snatch (1x32k)
- clubswinging & juggling
- OS (nods, cross crawling)
- ab wheel rollouts

notes:
- low reps, low sets, easy strength, gtg
- on SLDL left-right difference apparent
 
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18th week of 2016

mindful acts of variety (at least I think so):

- zazen
- clubswinging
- nods and crosscrawling
- get ups (32k-40k-50k)
- front squats (2x32k-2x40k)
- ropeskipping
- bottom up press (1x24k-1x32k)
- press (1x32k)
- abwheel rollout
- single leg deadlift (2x24k)
- 5min SnatchTest, 32k 79reps)
- snatch (1x32k): first session of week 1 today
 
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19th week of 2016

practice of...
...zazen
...front squat (2x32k - 2x40k)
...push press (2x32k - 2x40k)
...snatch (2x24k - 2x28k - 2x32k)
...abwheel rollout, standing (1 or 2 reps)
...single leg deadlift (2x24k - 2x32k)
...get up (40k)
...ropeskipping
...OS (headnods, crosscrawling)
...bridgehold
...clubswinging
...deadlift (daily deadlift dose, took a conservative 150k as my 75% weight)
...snatch 1x32kg finished first week of protocol

Note:
a few sets of low reps working on the set up and technique
 
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