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(In-)Consistently Simple

10/8/23 11:45
ROP heavy day (2)
C+P @16kg + Pullups 4(1,2,3)
8 mins of swings (80 in sets of 10, EMOM) - buggered at the end

Hang then stretches
 
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16/8/23 1130
ROP L day (2)
GFE / Clubs
1/1 12kg arm bar/bent arm bar
C+P @16kg + chins 4(1)
16kg Snatch practice 10 sets of 3-4 each arm

Hang then stretches
 
19/8/23 1430
ROP M (2)
SS wup @16kg
C+P @16kg + 16kg single arm row 4(1,2)

Clean practice instead of swings. LHS is just not right
 
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22/8/23 1800
ROP H (3)
C+P @16kg x5(1,2,3)
No swings or pullups today (house sitting/kids)

Have been working with the 12kg practising gunslinger cleans and seem to be overcoming whatever lack of muscle function I was having in LHS lower scap area (lat etc).

Onwards and upwards
 
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25/8/23
1400
ROP -J Day 4
16kg C+P 6(1,2,3)

Snatch practice 5L/R @16kg, then 9x 5L/R @12kg timeless.
 
39/8/23 11:00
5RM squat week 5
5x5 @32kg

C+P rm test @20kg, 9 on LHS
@24kg, 1LH & 2RHS

Got my weeks mixed up and mucked up the progression for squats, so I will repeat 5x5 @32kg next week.

Very happy with the 20kg RM test however, thought the 24kg would have been better as I feel my form is much better after a few weeks practice, but it definitely felt "easier" on both sides
 
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30/8/23 1140
ROP-J 1 @20kg
3(1,2,3)

16kg swings 10R/L x10

Ye old "impingement" is back in LHS rear shoulder, my rear shoulders have been stiff and tight since getting into the swing with snatches, need to remember to stretch everything out after a session.

Was going to move up to the 20kg since it is now an 8RM for C+P, but I might see out this cycle with the 16kg to put in some more snatch and clean practice. Will film my 20kg cleans and see if that changes my mind.

~Edit~ yep, happy with the 20kg
 
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2/9/23 AM
ROP-J @20kg (2)
4(1,2,3)

PM
Snatch @12kg, 10 sets of 5-10

Ego wants me to move up to the 16kg snatches, but I'm getting some good pumps from the 12kg so will stick with it.
 
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4/9/23 1500
ROP-J @20kg #3
SS wup @20kg
C+P 5(1,2,3)

2HS @24kg 10x10
Stretches to finish
 
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6/9/23 12:00
ROP-J @20kg #4
6(1,2,3)

Adductors tight AF after 2HS the other day. Wondering if it is my swing stance
 
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7/9/23 11:00
5RM squat week 5
Goblet squat
1x5 @16(prying)
5x5 @32kg

Simple. Looking forward to testing next week.
 
11/9/23 1030
GFE into Amrbars @12kg 1/1
TGU @16kg 2/2
@24kg 2/2

ROP-J #6
@20kg 8(1,2,3)

Snatches
@12kg 3x5/5
@16kg 7×5/5

Hang then stretches.

Apparently I was keen today. Need to watch disco hips during clean and esp snatches
 
13/9/23 1300
GFE into
5RM squat test day
2x5 @24kg
1×3 @32kg
1×2 @40kg
1x5 @48kg

youtube.com

5RM squat test day @ 48kg

youtube.com youtube.com

Pretty happy with that, reckon I was good for 1 more solid rep but not much more. Had 5 in my head so did 5. Haven't done much with the 48kg so far, forgot how wide the handle window was compared to everything else.

Planning to repeat the program since it worked so well:

Wk1: 5x5 @32kg
Wk2: 3x5 @32, 2x5 @40
Wk3: 2x5 @32, 3x5 @40
Wk4: 1x5 @32, 4x5 @40
Wk5: 5x5 @40kg
Wk6: RM test @48kg.
 
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13/9/23
1800-2000
Balintawak training.
Glycolytic suck fest of light weight "tabata" rounds, squats, rotational presses, lunges, dead snatches etc. Followed by 30mins of boxing partner work.

Something different, haven't done much glycolytic work in a long time
 
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