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Chronicles of Becoming a Man

5/25/2020

movement prep: goblet squats and halos 24kg 2x5

DSN:
2x16kg (3,4) x 3
2x20kg x 2
2x16kg x 5
2x20kg x 2

Windmill 16kg 3x3

random acts of variety this week prior to leaving on vacation this week. the snatch workout is from Hector G and windmills are always spectacular.
 
5/26/2020

movement prep: OS rocking/rolling, pump, GS, halos

C&P 5 x (1,2,3)
28kg for rung
24kg for 2,3 rungs

Chin up x 2 after each ladder

Ladders: never fail.
 
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5/29/2020 Vacation day #1

all performed pool side

OS rocking and rolling
Hip flexor lengthening with thoracic rotation
Thoracic bridges
Cossack squats

4 supersets of:

SLDL
Push-ups

BW squats
Windmills

hollow holds
Single arm planks

cool down with swimming with kids

Very very slow eccentrics with quick concentric phase. High tension With my kids making fun of my breathing.
 
6/3/2020 Vacation Station

updates since my last post are pretty minimal. Every day is filled with GTG of OAPU and pistols on the third step of the staircase as well as bouncing between handstands and crow stands for as long as I can. Focus has been on creating as much tension as is possible and controlling my breathing.

Ive also turned swim time as a little workout. I’m using my boys as sort of a “thruster” to throw them in the pool. They think it’s hilarious, so we end up doing it for about 20 minutes. They are 50 and 60 lbs each.
 
When I get back from vacation, my goal is to get down with Return of the Kettlebell. Do I own 1/2 my body weight press, not at the moment but have 3 times in the last year. Do I own the 10 minute SSST? No, but 5 minutes to SFG standards I do. 200 snatches in 10 minutes is too torturous. I’ve snatched a 24, 100 times in 5 minutes and even snatched a 32 for reps, but my double 24 snatches need work.

ROTK serves a few purposes. You build STRENGTH as well as Hypertrophy by using ladders. You switch from grind blocks to ballistic blocks in 2 weeks. Nearly ever movement is covered or can be covered. This program, when used correctly, is very underestimated. Do I care about Hypertrophy? Not really. But as Pavel states, you can “look like you can walk through walls. More importantly, you will darn nearly well be able to.”
 
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6/8/2020

movement prep:
OS rocking and rolling
1/2 kneel windmills
Prying squats 24 kg

DSN Practice 2x20kg ladders 7 x 1,2,3

Windmill 3x 5 with 20kg

cool down: bar hangs, 90/90 stretch, QL straddle
 
6/9/2020

Movement prep
OS rocking and rolling
Thoracic bridges
Pump stretch

Strength Aerobics

Clean-Press-Squat, 1 rep each EMOM x 20 minutes with 24kg, switch sides every minutes

light volume/density.
 
6/10/2020

movement prep:
OS rocking and rolling
1/2 kneel windmills
Prying squats 24 kg

DSN Practice 2x20kg x 2 EMOM for 15 minutes. Every

Windmill 3x 5 with 20kg

cool down: bar hangs, 90/90 stretch, QL straddle

already really happy with how the 24s felt for DSN. Hip snap felt powerful with full lock out of the arms.
 
6/12/2020

movement prep:
OS rocking and rolling
1/2 kneel windmills
Prying squats 24 kg

DSN Practice 2x20kg 10 x 5 every 90 seconds

Windmill 3x 5 with 20kg

cool down: bar hangs, 90/90 stretch, QL straddle
 
6/16/2020 Mobility

Full OS resetx 10 minutes

VERY light arm bar/bent arm bar x 2 each
VERY light TGU to windmill only 2x3 each
VERY light Iron Tamer 1/2 kneel windmill to bent press series

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series
 
6/17/2020 ROTK

Grind Block 1 W1 Light

OS resets, prying GS, halos

3 rounds of DMP Singles + 5 FSQ 24+16kg

DL 24+16kg 2 x 20 reps

cool down: bar hangs, hip flexor stretch, QL straddle.

I thought heavy double snatches were barbaric and torturous enough but go a little further when you add on uneven double snatches. The main focus is an even, upward trajectory.

with light and medium days, ROT talks about not rushing the clock and to stay under tension. I love how that feels, especially with the uneven load.
 
6/22/2020 ROTK

Grind Block 1 W2 Heavy

OS resets, prying GS, halos

4 rounds of DMP 1,2,3 + 5 FSQ 24+24

DL 24+24kg 2 x 20 reps

cool down: bar hangs, hip flexor stretch, QL straddle

presses felt strong if I kept my stance wide after the snatch. Felt more tension everywhere
 
6/23/2020 Mobility

Full OS resetx 10 minutes, more focus on segmental rolling

16 kg arm bar/bent arm bar x 2 each
16kg TGU to windmill only 2x3 each
16kg Iron Tamer 1/2 kneel windmill to bent press series

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series
 
6/24/2020 ROTK

Grind Block 1 W2 Light

OS resets, prying GS, halos

4 rounds of DMP Singles + 5 FSQ 24+16kg

DL 24+16kg 2 x 20 reps

cool down: bar hangs, hip flexor stretch, QL straddle.
 
After today's session, I sent a few videos to an SFG friend of mine from high school and had a good conversation with him over the phone. Based on his experience with ROTK and other programs, he has recommended that I switch to a different program. He is a huge fan of Moving Target Complex and suggested I give the plan B version a go. He also suggested that when I finish up with this, I should attempt the Original Program minimum to de-load from doubles work. So, I will finish up ROTK Friday on medium day then on Monday will start Moving Targets Complex with 2x20kg.
 
6/23/2020 Mobility

Full OS resetx 10 minutes, more focus on segmental rolling

16 kg arm bar/bent arm bar x 2 each
16kg TGU to windmill only 2x3 each
16kg Iron Tamer 1/2 kneel windmill to bent press series

Hip flexor stretch, 90/90 stretch, QL straddle, brettzel series
 
6//2020 ROTK

Grind Block 1 W1

OS resets, prying GS, halos

4 rounds of DMP 1,2 + 5 FSQ 24+20

DL 24+20kg 2 x 20 reps

cool down: bar hangs, hip flexor stretch, QL straddle

After 10 minutes of “fast and loose” and cross crawls. I tested my double press RM, and I’m glad I did. Moving Targets specifies 6-8 RM but plan B notes 6RM. Well the 24s yielded 7 true reps on the presses and I left the 8th rep hanging.
 
6/29/2020. Moving Target Plan B
W1D1 Heavy

movement prep: OS resets, thoracic bridges, pump stretch

2 x(2,3,5) ladders DCL+DMP+FSQ 2x24kg

Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch

I was surprised how easy it was to get through the press ladder with the 1:1 rest ratio. The final clean ladder felt like the perfect finisher.
 
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