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It ain't much, but its honest work

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5/04/2021
Program: Strenght Plan 803B Week 4, Day 1, 2x24 kg
Move prep: Goblet Squat 3x5 24kg (Tempo:301) + 1/2 Get Up 1+1x3 24kg - pause at each step and focus on alignment and breathing behind the shield
Double Clean + Military Press 4x(1,2,3,) . - 2x24 kg reclean after each press - 24 cleans and 24 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 4x5 - 20 squats in total 2x24kg
 
Last edited:
7/04/2021
Program: Strenght Plan 803B Week 4, Day 1, 2x24 kg
Move prep: Goblet Squat 5x5 24kg (Tempo:301) + 1/2 Get Up 1+1x5 24kg - pause at each step and focus on alignment and breathing behind the shield
Double Clean + Military Press 3x(1,2,3,) . - 2x24 kg reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 3x5 - 15 squats in total 2x24kg

Instructor profile: Official Instructor
 
10/04/2021
Program: Strenght Plan 803B Week 4, Day 3, 2x24 kg
Move prep: Goblet Squat 2x5 24kg (Tempo:301) + 1/2 Get Up 1+1x2 24kg - pause at each step and focus on alignment and breathing behind the shield
Double Clean + Military Press 5x(1,2,3,4,) . - 2x24 kg reclean after each press - 40 cleans and 40 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 5x5 - 25 squats in total 2x24kg

And that's a wrap folks :) For the last few days been enjoying deload.

As for 803B I strongly recommend the program. Thank you @Hector G for sharing your training wisdom for free :)
 
10/04/2021 - 19/04/2021
Program 1: MR by @Pavel Macek every morning empty stomach
Hindu Squats - 36 reps - alternating between bodyweight and weighted 2x1,5kg dumbells
Hindu Push-Ups - 16 Reps
Rotational Bridges/Sit Outs- 12 Reps
Three to five rounds

Program 2: Simple&Sinister 24, 28, 32, - depending on how I feel. Every other day.
 
Shadow said:
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

24.2.2020 Training number 47

Movement Preparation
Goblet Squat 3x5 32kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (40kg), Power Push Up
Sets, Reps: 5/4
Time: 24 min
Total Volume: 80 swings, 80 power push ups

Review of double bell drills:
Three Circuits with double 20s
Double Swing x5
Double Press x5
Double Front Squat x5
Double Clean x5

As i was doing double bell swing i was wondering if Q&D could be done with double bell swings in the mix. For myself (i.e. regarding my anthropometry) double swinging pair of 20s, 24s, 28s feel more "natural" than swinging 40, 44, 48 bells with two hands. With fairly heavy two arm swings, from time to time, I get the feeling that something is not "right" - thoratic spine and shoulders wise. No pain or discomfort whatsoever... it just feels awkward. Don't have this issue while swinging 40,44,48, with one hand.

Anyone have similar experience ?
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Did you ever try this? Could be interesting to do 5 reps of doubles on the minute instead of every thirty. So 5 for 5/4, 5 otm and maybe 10/2 do 7-8 every 2 minutes? Just thinking out loud since I’m currently running q&d and drilling doubles work on off days. Interested to hear your thoughts.
 
LarryB said:
Did you ever try this? Could be interesting to do 5 reps of doubles on the minute instead of every thirty. So 5 for 5/4, 5 otm and maybe 10/2 do 7-8 every 2 minutes? Just thinking out loud since I’m currently running q&d and drilling doubles work on off days. Interested to hear your thoughts.
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Hello @LarryB Unfortunately I did not try it. What have you laid out looks like a viable option for double bell swing. With a double bell swing (2x24kg, 2x28kg), I am not sure if I could maintain the level of power and explosiveness that Q&D demands. With double 20kgs maybe. During my cca 5 month of Q&D I sticked to the program as it is written. Def worth it. How are your results so far ? :)
 
Shadow said:
Hello @LarryB Unfortunately I did not try it. What have you laid out looks like a viable option for double bell swing. With a double bell swing (2x24kg, 2x28kg), I am not sure if I could maintain the level of power and explosiveness that Q&D demands. With double 20kgs maybe. During my cca 5 month of Q&D I sticked to the program as it is written. Def worth it. How are your results so far ? :)
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Thank you, i love your log! I don’t disagree about the power production required. I only use offset doubles right now. Could maybe do it with a 16/20 combo. I love the q&d protocols though, jumped off of rop due to an injury and started very light to rehab. The power production and skill progression that i have gained are amazing though. Made me own my lighter weights better. I have about ine month left on the 3 month cycle and then will switch to s&s to hit simple since i finally got my 32k. I have a marathon in October and certainly plan to circle back to q&d during marathon prep.
 
LarryB said:
Thank you, i love your log! I don’t disagree about the power production required. I only use offset doubles right now. Could maybe do it with a 16/20 combo. I love the q&d protocols though, jumped off of rop due to an injury and started very light to rehab. The power production and skill progression that i have gained are amazing though. Made me own my lighter weights better. I have about ine month left on the 3 month cycle and then will switch to s&s to hit simple since i finally got my 32k. I have a marathon in October and certainly plan to circle back to q&d during marathon prep.
Click to expand...
Thank you for the kind words Sir :) You have outlined a great training strategy. I am honestly not sure if SAS or QAD is the better choice for marathon prep. Wish you luck in your training :)
 
Back to systematic training and logging. From 26. 4. gyms are open again in Slovakia. I train after teaching morning lessons in our gym KB5 Gym Bratislava. So after 2 hours of teaching I am always "warmed up" :)
1/05/2021
Program: KB3 Justa adapted for kettlebell (Double Military Press)
Training #1
Move prep: Goblet Squat 3x24kg, Get Up 1+1x3 24kg
Main Movement: Double kettlebell military press 30x1 2x24kg EMOM
Side Dish: Five rounds of: Ring Rows 10, Farmers Carry 2x32kg, Loaded marching 2x1,5 kg plates

In the morning, or through the day OS resets, Morning Recharge/GPP or Unbreakable.

The plan is to run the program as it is laid out - two weeks, three trainings a week - then run it again with double 28,
Would love to press 2x32kg bells for reps/or multiple singles.

Have a good week friends :)
 
3/05/2021
Program: KB3 Justa adapted for kettlebell (Double Military Press)
Training #2
Move prep: Goblet Squat 3x24kg, Get Up 1+1x3 24kg
Main Movement: Double kettlebell military press 5x(1,1,1,1,1,2) 2x24kg EMOM
Side Dish: Five rounds of: Ring Rows 10, Double Rack Carry 2x24kg, Loaded marching 2x1,5 kg plates
 
5/05/2021
Program: KB3 Justa adapted for kettlebell (Double Military Press)
Training #3
Move prep: Goblet Squat 3x24kg, Get Up 1+1x3 24kg
Main Movement: Double kettlebell military press 10x(1,1,2) 2x24kg EMOM
Side Dish: Five rounds of: Ring Rows 10, Famers Carry 2x24kg for one minute.
 
7/05/2021
Program: KB3 Justa adapted for kettlebell (Double Military Press)
Training #4
Move prep: Goblet Squat 3x24kg, Get Up 1+1x3 24kg
Main Movement: Double kettlebell military press 15x(1,2) 2x24kg EMOM
Side Dish: Five rounds of: Ring Rows 10, Hybrid Carry - Clean the Bells to the Rack, Press One Bell Overhead, Walk, Return the Bell to the Rack, Walk, Lower the bell to the side, Walk. Rest&Repeat for other arm.
Recently I have been experimenting with various carries.

Yesterday, just before the class, I decided to go for a heavy Get Up pyramid style. Haven't done anything more than 32 for... hm over a 10 months. Went 24, 32, 36, 40 (felt solid), took a 5 minute break, grabbed 44 and tied my old PR 44kg (Left, Right). Nice example of WTH effect :)
 
8/05/2021
25 km hike
9/05/2021
Program: KB3 Justa adapted for kettlebell (Double Military Press)
Training #5
Move Prep: GGP - Hindu Squats, Hindu Push Ups, Rotational Bridges
Move Prep: Goblet Squat 3x24kg, Get Up 1+1x3 24kg
Main Movement: Double kettlebell military press 10x(1,2,2) 2x24kg EMOM
 
10/05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day One
Double Front Squat (heavy) 5x2 2x28kg (sets, reps)
Snatch - dead stop (light) - 2x5+5 24kg
Double Clean -dead stop (light) - 2x5 2x24kg
Clean&Press (medium) - 5x5 (20, 20, 24, 24, 24).
 
11/05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day Two
Double Clean - Dead stop (Heavy)- 1x3 2x24kg, 1x3 2x28kg, 5x2 2x32kg
Clean&Press (Light) - 1x5 20kg, 2x5 24kg
Double Front Squat (Light) - 1x5 2x20kg, 2x5 2x24kg
Snatch - Dead stop (Medium) - 5x5+5 - 24kg, 24kg, 28kg, 28kg, 28kg
 
12/05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day Three- S&S
Goblet Squat 5x5 (24, 32, 36, 44, 36)
One Arm Swing 10+10 x 5 (24, 32, 36, 44, 36)
Get Up 1+1x5 (24, 32, 36, 44, 36)
 
13/05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day Four
Clean&Press - (Heavy)- 1x2+2 24kg - 32kg (2, 1, 2, 1, 2, 1)
Snatch - Dead Stop (Light) - 2x5+5 24kg
Double Clean - Dead Stop (light) - 2x5+5 2x24kg
Double Front Squat (medium) - 5x5 2x24

14/05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day Five
Snatch - Dead stop (Heavy) - 1x5+5 - 24kg; 5x2+2 (32kg)
Clean&Press (Light) - 1x5 20kg, 2x5 24kg
Double Front Squat (Light) - 1x5 2x20kg, 2x5 2x24kg
Double Clean - Dead stop (Medium)- 5x5 2x24kg
 
15 & 16 /05/2021
Program: Easy Reg Park by Alexey Senart
Week One - Day Six and Seven - S&S
Goblet Squat 5x5 32kg
One Arm Swing 10+10 x 5 32kg
Get Up 1+1x5 32kg

17/05/2021
Program: Easy Reg Park by Alexey Senart
Week Two- Day One
Double Front Squat (heavy) 1x3 x24kg, 1x1 2x28kg, 3x3 2x28kg
Snatch - dead stop (light) - 2x5+5 24kg
Double Clean -dead stop (light) - 2x5 2x24kg
Clean&Press (medium) - 5x5 (1x 5+5x20, 1x5+5 x24kg; 3x3+3 28kg
 
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