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Less is More

05.17.2018 - Snatching 5.1 - p.m.
At MGG around 6:00 PM

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

The Snatch
32k, 5r x 12s
Interval 2:00
First session with the Rogue 38mm handle plain jane cast iron. I love these big thick handles! First 32k snatch session since March 22nd!​

Smooth and strong! Form was solid, though I need improvement with landing this plain jane cast iron bell softly at the top.
 
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05.18.2018 - Run 4.2
Friday!

Buteyko (90%)
3 x level 16
Resting pulse: ?
EBH 23, 27, 41
Max 31, 42, 44​

Somatic exercises

Locomotion
Run/Walk
(04 min/01 min) x 6 intervals
30 minutes
Mileage 1.56
Cadence Avg spm 70
HR Avg 120, Max 135
Pace, 19.10 min/mi​

Tired. Unmotivated to train, but did anyways cuz reasons.
 
05.19.2018 - Deadlift 3.1
Up at 07:00
At MGG around 10:00

Double KB Front Squat
24k x 5r x 1s​
TGU
24k x 1r x 1s​

Deadlift
Hookin’
1r x 4s
265, 285, 305, 245​

Excellent. Hookin’ made it easier to setup the shins, hips, and hamstring/glute pre-load. I need to get better at pre-loading the abs and lats before I begin the pull. I do this now, but need more. Should be easy to correct by thinking “tall + loaded spine.” Hookin' also eliminates the undue stress on my left hip that the mixed grip seems to create.

This amount of volume was perfect. Enough to condition the hook grip while feeling more refreshed at the end than the beginning.
 
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05.20.2018 - Recovery a.m.
Shower 5:01

Buteyko (90%)
3 x level 16
EBH 21, 39, 28
Max 30, 38, 55​

Somatic Exercises
90/90, QL Straddle, Downward Dogs

Fasting
24 hour, ending 7 p.m.​

Felt great after the fast!

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05.21.2018 - Recovery a.m.

Buteyko (90%)
3 x level 16
EBH 17, 30, 37
Max 32, 51, 63
Back into the minute long holds again!
Waited two minutes in between second and third session​

Somatic exercises

Run Strong Ankle Series 1

90/90, QL Straddle, Downward Dogs

I was so relaxed after the breathing session I had zero desire to exercise more. I grabbed some stretching, and will look into running this evening.
 
05.21.2018 - Run 4.3

Somatic exercises

Locomotion
Run/Walk
(04 min/01 min) x 6 intervals
30 minutes
Mileage 1.59
Cadence Avg spm 72
HR Avg 127, Max 143
Pace, 18:58 min/mi​

This was great. A little more challenging to keep my HR low after a day at work. Also, feet were 'more finicky' after sitting at my desk most of the day.

This is the last of the 6 interval steps! Next time it'll be (Jog 06 / walk 04) x 4!

Oh, and I got drenched in the rain!
 
05.22.2018 - Recovery a.m.
Up at 06:00

Buteyko (90%)
3 x level 16
EBH 26, 36, 44
Max 36, 56, 74​

Locomotion
Walk
20 minutes
1.10 miles​
Beautiful morning. Foggy, but peaceful. These early morning Buteyko + Locomotion Easy Walks work wonders for my mind.
 
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05.22.2018 - Snatching 6.1 - p.m.
At MGG around 6:30 PM

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

The Snatch
32k, 5r x 20s
Interval 2:00​

This was tough, but not too tough; 51% hard 49% easy. It felt great to hit 32k x 20 NR again. My left wrist was sore at work, but it didn’t hurt when I trained so I went ahead with snatching. Probably spending too much time behind a keyboard. I’m plumb tuckered out. Not even going to have any wine tonight.
 
05.23.2018 - Run 5.1

Buteyko (90%)
3 x level 16
EBH 23, 31, 34
Max 33, 52, 57​

Somatic exercises

Locomotion
Run/Walk
(06 min/04 min) x 4 intervals
Mileage 2.12
Cadence Avg spm 65
HR Avg 118
Pace, 19:00 min/mi
​
Increased run interval from 4:00 to 6:00. Felt great! These longer intervals let me get into a groove with pacing and form.
 
05.26.2018 Saturday - Deadlift 4.1
At MGG around 3:00 p.m.
MGG had a meet today, so I trained later than normal.

Double KB Front Squat
24k x 5r x 1s​
TGU
24k x 1r x 1s​
I love this warm up.

Deadlift
Hookin’
1r x 5s
285, 305, 325, 265, 265

Moved my stance in a little. This was better. Let me keep the shins closer to vertical while getting a strong lat contraction from beginning to end.
 
05.27.2018 - Recovery a.m.
Up at 05:00

Buteyko (90%)
3 x level 16
EBH 24, 27, 32
Max 33, 46, 55

Somatic Exercises

Locomotion
Walk
40 minutes
1.91 miles

I had only planned on a short 20 minute walk. The sun felt so great on my skin I ended up taking the long route. Absolutely beautiful morning.
 
05.28.2018 - Run 5.3

Buteyko (90%)
3 x level 16
EBH 21, 33, 33
Max 37, 56, 55​

Somatic exercises

Locomotion
Run/Walk
(06 min/04 min) x 4 intervals
Mileage 2.12
Cadence Avg spm 67
HR Avg 125
Pace min/mi, 18:51​

Cool Down
OS Commando Rocks, OS Side to Side Rocks​

Wow, there was a lot of particulate matter in the air. There is actually an Air Quality Alert for my town. Didn’t bother me during the run intervals, but I sneezed 2+ times during each walk interval. Good run otherwise!

Next run will up the intervals to (Run 07 / walk 03) x 4.
 
05.29.2018 - p.m.
At MGG around 6:30 PM

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

Two Hand Swing
24k x 10s x 10r​

Push ups
5r x 10s​

Damn, I had zero in the tank tonight but still needed to train. Hit swings and push ups to get something in. Felt better afterwards, recharged. Especially after I ate dinner.
 
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