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It ain't much, but its honest work

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Program: Plan 803A by @Hector G
Week 1 (5.10.2020)
Training A
Mov Prep: Dands, Baithaks, Cossack Squats,
Main exerxice:
Double Clean&Press - 10x2 with double 28s (clean&press, dead stop clean&press)
Paired with
Trx bodyweight rows 10x5

Reasons for adding trx rows - compensation for desk job, posture can be always improved, daily upper back, rear delts,traps and rhomboids training keeps my posture tall and proud and shoulders healthy :)
 
Shadow said:
Reasons for adding trx rows - compensation for desk job, posture can be always improved, daily upper back, rear delts,traps and rhomboids training keeps my posture tall and proud and shoulders healthy :)
Click to expand...
We all need row...
 
Program: Plan 803A by @Hector G
Week 1 (9..10.2020)
Training A
Mov Prep: Dands, Baithaks, Cossack Squats,
Main exerxice:
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time) - Decided to go for double 24s for triples. Taking it easy :)
Paired with
Trx bodyweight rows 10x5
90 sec rest after every super set
 
Well, Gyms are closed again. I will miss my friends (students and fellow trainers). Tough times ahead. Will probably offer my services as coach online.

In my "main job" (teacher and researcher) we are in home office regiment.

Stuck at home with acces to 16, 2x24kg, 28, 32, 36, 40kg, TRX, Ab Roller, few bands

So i would love to stick with double press, Considering KB STRONG! Slow&Steady version
 
Program: KB STRONG! Slow&Steady by @Geoff Neupert

Workout 1 (15..10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg
Main exerxice:
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time) -
Paired with
Trx bodyweight rows 10x5

Workout 2 (17. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg
Main exerxice:
Double Clean&Press - 5x4 with double 24s (dead stop clean and then press each time) -
Paired with
Trx bodyweight rows 5x10
 
Program: KB STRONG! Slow&Steady
Workout 3 (18. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - This movement prep combination has been my favourite as of late. It was introduced to me by friend, colleague and coach @Gusep It has replaced my previous favourite combo of GSQ and Pullovers. From time to time I add one or two windmills or few presses with lighter bell in various positions of GU. Time efficient and effective :)
Main exerxice:
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time) -
Paired with
Trx bodyweight rows 10x5
 
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Program: KB STRONG! Slow&Steady
Workout 4 (20. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - repeated half kneeling windmill for few times in each GU
Main exerxice:
Double Clean&Press - 6x4 with double 24s (dead stop clean and then press each time) -
Paired with
Trx bodyweight rows 6x5

Program: KB STRONG! Slow&Steady
Workout 5 (21. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Repeated roll to elbow fo few times on each GU
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Trx bodyweight rows 10x5

Had to train for two days in a row so I could get my training schedule back on track (mon, wed, fri - as my strenght training focused days). Two day in a row training means extra carbs and calories :) Still sitting at around 84-85 kg in the morning at the weight of 193 cm
 
Program: KB STRONG! Slow&Steady
Workout 6 (23. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Repeated roll to elbow fo few times on each GU
Double Clean&Press - 7x4 with double 24s (dead stop clean and then press each time)
Paired with
Trx bodyweight rows 7x8 - varying grips every trainin
 
Program: KB STRONG! Slow&Steady
Workout 7 (26. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Repeated low sweep
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Trx bodyweight rows 10x5 - neutral grip
 
Program: KB STRONG! Slow&Steady
Workout 8 (28. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Just fluid movements.
Double Clean&Press - 8x4 with double 24s (dead stop clean and then press each time)
Paired with
Skater Rows 8x4+4 16kg

As of late I've been training after or before online training sessions with our studets :)
 
Program: KB STRONG! Slow&Steady
Workout 9 (30. 10. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Repeated low sweep
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Trx bodyweight rows 10x5 - supinated grip

During this weekend there is a nation wide testing for Covid-19 in Slovakia. Waited in line for more than 4 hours, got tested, both of us negative result :)
 
Program: KB STRONG! Slow&Steady
Workout 10 (2. 11. 2020)
Mov Prep: Goblet Squat 3x5 + Get Up 1+1x3 - 24kg - Little pause in each step
Double Clean&Press - 9x4 with double 24s (dead stop clean and then press each time)
Paired with
Trx Bodyweight Rows - 9x5 - neutral grip, slow tempo
 
Program: KB STRONG! Slow&Steady
Workout 11 (4. 11. 2020)
Mov Prep: Goblet Squat 3x5 + Bent Press 2+2x3 - 24kg - Revisited Bent Press after long time, felt nice and smooth, good :)
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Trx Face Pulls 10x5 -
 
Program: KB STRONG! Slow&Steady
Workout 12 (6. 11. 2020)
Mov Prep: Goblet Squat 3x5 +Wind Mill 5+5x3 - 24kg
Double Clean&Press - 10x4 with double 24s (dead stop clean and then press each time)
Paired with
Trx Rows 10x5 -Neutral Grip
 
Shadow said:
Program: Plan 803A by @Hector G
Week 1 (9..10.2020)
Training A
Mov Prep: Dands, Baithaks, Cossack Squats,
Main exerxice:
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time) - Decided to go for double 24s for triples. Taking it easy :)
Paired with
Trx bodyweight rows 10x5
90 sec rest after every super set
Click to expand...
Keep up the great my man!!
 
Hector G said:
Keep up the great my man!!
Click to expand...
Thank you Sir ! :) Unfortunatelly had to stop the program due to clossings of the gym, but will jump back to it when they re open and after i Finish KB Strong :)


Program: KB STRONG! Slow&Steady
Workout 13 (9. 11. 2020)
Mov Prep: Goblet Squat 3x5 + OS Rocking with knees above ground + Pull Over - 3x5 24kg
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Gorilla Rows 3+3x10 with double 24s
 
Program: KB STRONG! Slow&Steady
Workout 14 (11. 11. 2020)
Mov Prep: Goblet Squat 3x5 + OS Rocking with knees above ground + Pull Over - 3x5 24kg
Double Clean&Press - 5x5 with double 24s (dead stop clean and then press each time)
Paired with
TRX ROWS - 5x10
 
Program: KB STRONG! Slow&Steady
Workout 15 (13. 11. 2020)
Mov Prep: Goblet Squat 3x5 + OS Rocking with knees above ground +Get Up - 3x5 24kg
Double Clean&Press - 10x4 with double 24s (dead stop clean and then press each time)
Paired with
Banded Rows 10x10 - Blue Band
 
Program: KB STRONG! Slow&Steady
Workout 16 (16. 11. 2020) - November 16th, 16th training, the magic of numbers :)
Mov Prep: Goblet Squat 3x5 + OS Rocking with knees above ground +Get Up - 3x5 24kg
Double Clean&Press - 10x3 with double 24s (dead stop clean and then press each time)
Paired with
Chin Up - 10x3
 
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