Cause&Effect

[Harald Motz]

20th week of 2016

practiced...
...zazen
...ropeskipping (as warmup for snatch protocol)
...bridgehold
...clubswinging
...deadlifting (finished first week of the daily deadlift dose)
...snatch 1x32kg (finished second week from 6)
...double 32kg, some complexes & chains

21st week of 2016

practiced...
...zazen
...ropeskipping (as warmup for snatch protocol)
...bridgehold
...clubswinging
...deadlifting (finished second week of the daily deadlift dose)
...snatch 1x32kg (finished third week from 6)
...double 32kg, some complexes & chains

 

[Harald Motz]

22nd week of 2016

trained...
...zazen
...ropeskipping
...bridgehold
...deadlifting (finished third week of Daily Dose Deadlift Plan - StrongFirst)
...snatch 1x32kg (finished fourth week)
...some complexes and chains with 2x32kg

 

[Harald Motz]

23rd week of 2016

trained...
...zazen
...ropeskipping
...bridges
...clubswinging
...deadlifting (finished fourth week of Daily Dose Deadlift Plan - StrongFirst)
...snatch 1x32kg (finished fifth week of intro snatch protocol)
...some double 32kg work

 

[Harald Motz]

24th week of 2016

what I did, was...
...zazen
...ropeskipping
...bridges
...clubswinging
...deadlifting (finished fifth week of Daily Dose Deadlift Plan - StrongFirst, one week left)
...snatch 1x32kg (finished "little lumberjack" plan, so 2250 snatches with the 32k)
...some double 32kg work

bodyweight stays around 92kg-94kg, morning resting hr ranging 44bpm-50bpm

- today I did another SSST (24kg, 10min): 202 reps, two more than the last, with a 5bpm lower average hr. Progress.

 

[Harald Motz]

25th week of 2016

...zazen
...no ropeskipping, had some muscle strain in left calf
...bridges
...clubswinging
...deadlifting (finished sixth week of Daily Dose Deadlift Plan - StrongFirst, next weekend I will test)
...snatch 1x32kg introducing 1x40kg (started Snatch Plan 202)
...some double 32kg work

 

[Harald Motz]

26th. week of 2016

...zazen
...ropeskipping as warmup for plan 202
...bridges
...clubswinging
...deadlift "sort of max" of 210kg
...snatch 1x32kg introducing 1x40kg (plan 202)
...some double 32kg work

 

[Harald Motz]

27th week of 2016

I did...
...zazen
...ropeskipping as warmup for plan 202
...bridges
...clubswinging
...snatch (32kg, 36kg) Al Ciampa's Plan 202 ( finished 3rd week today)
...some double 32kg complexes & chains

Yesterday I started The 1TRM EV PS Program: Escalating Volume in the Plan Strong Style - StrongFirst
I will go with the Zercher Squat. I determined a 1TRM of 160kg on Saturday. So my 75% weight will be 120kg.

EV-PS W1S1 (medium)
- 90kg 3rx2
- 120kg 2,3,5

 

[Johnny Bird]

I like your blend of zazen/ropeskipping/bridges/clubs...
I mix and match from OS resets + Ground Force movements + Fast and Loose + Club Swings, myself.

 

[Harald Motz]

I like your blend of zazen/ropeskipping/bridges/clubs...
I mix and match from OS resets + Ground Force movements + Fast and Loose + Club Swings, myself.

Thank you very much. A blending of some quality ingredients makes up a nourishing meal on a daily basis, so to speak.

 

[Harald Motz]

28th week of 2016

a week of...
...zazen
...ropeskipping
...clubswinging
...zerchersquatting
...free handstandpushups
...snatches with the protocol 202
...some stretching

Note:
After conversation with Al Ciampa, I came to the conclusion, that the The 1TRM EV PS Program: Escalating Volume in the Plan Strong Style - StrongFirst would a bit to much volume in addition to the high volume snatch program. So I keep my ZercherSquats frequent, but low on volume

 

[Harald Motz]

29th. week of 2016

I shed some light on...

...zazen
...breath holding
...ropeskipping
...clubswinging
...zerchersquatting
...free handstandpushups
...snatches with the protocol 202
...some stretching

 

[Harald Motz]

30th. week of 2016...

...zazen
...walking
...breath work
...ropeskipping
...clubswinging
...zerchersquatting
...free handstandpushups
...bottom up pressing
...snatches with the protocol 202
... stretching

 

[Harald Motz]

31st week of twentysixteen

the same procedure as last week (but you can not step into the same river twice):
- zazen
- breath work
- ropeskipping
- clubswinging
- a bit of standing ab wheel rollouts
- some bottom up pressing with 32k
- a bit stretching in the evening
- ZercherSquatting
(7 sessions: 990k+700k+800k+700k+1200k+630k+1080k=6.100kg for the week)
- freestanding HandstandPushups
(7sessions: 16r+15r+12r+15r+18r+19r+19r=114reps for the week)
- A+A Snatches, 36k & 40k(finished 202, resumed 201 going more 36k & 40k respectively)
(4680k+6600k+5400k=11.680kg for the week)
- 10min running test was 20 meters further than 13weeks ago, increase 0f almost 0,9%

Note:
with ZercherSquatting and Handstandpushups I have now a bit over three weeks (21 sessions so far) almost daily practice, and want to stay with it for some time.
With A+A Snatches I finished my second 6 week cycle, and want to stay with it for some time

 

[Harald Motz]

thirtysecond week of twenty sixteen

I've done this:
- zazen
- breath work
- walking for 20-30 minutes a day
- stretching in the evening
- ZercherSquatting , 7sessions (760-660-600-800-840-1150-720=5530kg)
- freestanding HandstandPushups, 7sessions (17-23-18-12-20-16-22=128reps)
- Snatches, one arm, protocol 201 (3600+5400+2400=11400kg)

Note:
My current training consists of:
Barbell & Kettlebell & Bodyweight. Push & Pull & Squat. Grind & Explosive. Softstyle & Hardstyle

My resting hr is getting lower. Before I started (with beginning of 2016) @aciampa' s simple and highly effective training protocols it was around 60 bpm.
Nowadayws it is in the low - mid 40bpm. I have not done any "traditional cardio" . That is a serious and remarkable WTH.

 

[offwidth]

Most excellent numbers!

 

[Harald Motz]

thirtythird week of twentysixteen (15 - 21 August)

I've done this:
- zazen
- breath work
- walking for 20-30 minutes a day
- stretching in the evening
- ZercherSquatting , 4 sessions (1200 - 1040 - 1200 -1000 = 4440kg)
- freestanding HandstandPushups, 4 sessions (25 - 17 - 27 - 19 = 88reps)
- Snatches, one arm, 4 sessions (3840 - 2000 - 6400 -7040 = 19280kg)

@offwidth : important numbers are not always measured in kg, pounds, sets, reps, seconds...

 

[offwidth]

Indeed they are not...
You have very impressive 'cardio' numbers. Your training has a unique blend of activities that I find very appealing; and obviously appears to be delivering you great results. Thanks for sharing.

 

[Harald Motz]

thirtyfourth week of twentysixteen (22-28 August):

- zazen
- breath work
- easy walking and jogging
- stretching
- ZercherSquats, 3 sessions (1180kg - 1800kg - 3000kg = 5980kg)
- freestanding HandstandPushups, 3 sessions (25r - 19r - 30r = 74reps)
- one arm Snatch (4800kg - 6840kg = 11640kg)

Summary of the last four weeks (1-28 August):

- ZercherSquat (6100k - 5530k - 4440k - 5980k = 22.050kg)
- HandstandPushup, freestanding (114r - 128r - 88r - 74r =404reps)
- Snatch, 1 arm ( 11680k - 11400k - 19280k - 11640k = 54.000kg)

 

[Harald Motz]

thirtyfifth week of twentysixteen (29 August - 04 September)

- zazen
- breath work
- easy walking and jogging
- stretching
- ZercherSquats, 7 sessions this week, 43 sessions so far
1200k - 660k - 1200k - 880k - 1200k - 1800k - 1080 = 8.020kg
- freestanding HandstandPushups, 7sessions this week, 43 sessions so far
18 - 15 - 14 - 27 - 14 - 23 - 30 = 141reps
- one arm Snatch, one session this week
5.600kg

 

[Harald Motz]

thirtysixth week of twentysixteen (05 September - 11 September)

- zazen
- breath work
- easy walking and jogging
- stretching
- ZercherSquats, 4sessions this week, 47 sessions so far:
720kg - 1.080kg - 840kg - 1.030kg = 3.670kg
- freestanding HandstandPushups, 4sessions this week, 47 sessions so far:
21r - 27r - 20r -29r = 97 reps
- one arm Snatch, two session this week:
3.600kg - 4.400kg = 8.000kg