Less is More

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More than 5000 posts
I hit the lap button after I get off the rowing machine, and before I head out the door to run, to get better idea of what the HR is doing. It makes me laugh a bit to label/track that in-between interval. Gotta have fun with it!
I've done some multi-sport endurance races, and you can loose a lot of time in the transitions... so it made me smile to see this...
 

The Nail

Quadruple-Digit Post Count
Fri 12.13 - Off

Sat 12.14
Session A
Goblet Squats 24k x 5r x 3
Q&D 015: 2HS 24k 10r x 10s; pushups 10r x 10s
Deadlifts: 275 x 1r, 315 x 1r x 3s
Dbl KB C&P: 24k x 3r x 3s​
Session B
Row 20/Changes Clothes 05/Run 20​

Sun 12.15
Session A
Snatch
20k x 5r x 30s​
Session B
Row 20/Change Clothes 06/Run 20​
 

The Nail

Quadruple-Digit Post Count
Wed 01.01 - A+A 3.0 & Aerobics

Session A
@ Home 10:58 AM

Warm-ups
Coffee: 2 cups :)
Complex 1: Goblet Squats & Push-ups
Complex 2: Swings & Push-ups​

10 Series
2HS: 24k x 5r
Snatch L/R: 24k x 5r​

--

Session B
@ Home 04:29 PM

Rowing
30 minutes
124 bpm avg hr, max 136
5000 m, 3:02 / 500 m, 18 s/m​
 

The Nail

Quadruple-Digit Post Count
Thu 01.02 - Q&D + Aerobics

Session A - Lifting
@ Home 8:00 AM
Warm-ups: Goblet Squats & Push-ups
Q&D 015
2HS: 24k x 10r x 10s
Pushups: 10r x 10s

Session B - Aerobics
@ Home 04:47 PM
Warm-ups: Goblet Squats & Push-ups
Row 5000 m, 3:08 / 500 m, 18 s/m, 00:31:53 Duration
117 bpm avg hr, Max 123
 

The Nail

Quadruple-Digit Post Count
Sat 01.04 - Lifting & Aerobics

Session A
MGG @ 10:30ish
Warm-ups: Goblet Squats & Push-ups

Q&D 015
2HS: 24k x 10r x 10s
Pushups: 10r x 10s​

Deadlifts
135 x 1r, 225 x 1r, 275 x 1r​

KB Dbl C&P
24k x 3r x 3s​

Finally, feel like Matt again with the weights! Swings and push-ups were very snappy. Could of went to the usual 315 on the pulls, but left a bit since I haven’t pulled in a few weeks. No need to hurry.

--

Session B
Home @ 04:31 PM
Warm-ups: Goblet Squats & Push-ups
Row 45:00
7208 m, 3:07 / 500 m, 19 s/m
125 bpm avg hr, Max 132

This was challenging - my butt got so flat even with the optional pad on the seat that it started to get very uncomfortable. I've never rowed that long before.
 

The Nail

Quadruple-Digit Post Count
Mon 01.06 - A+A
@ Home 04:46 PM

Warmups: Goblet squats, push-ups, swings

07 Series
2HS: 28k x 5r
Snatch L/R: 28k x 5r

Two Hand Swing: 28k x 5r x 9s
 

The Nail

Quadruple-Digit Post Count
Tue 01.07 - Q&D + Aerobics
@ Home 04:46 PM

Warm-ups: Goblet Squats & Push-ups

Q&D 015
2HS: 24k x 10r x 10s
Pushups: 10r x 10s

Row 20:00
3237 m, 3:05 / 500 m, 20 s/m
124 bpm avg hr, Max 131
 

The Nail

Quadruple-Digit Post Count
Wed 01.08 - Q&D + Aerobics
@ Home 04:55 PM

Warm-ups
Goblet Squats & Push-ups

Q&D 015
2HS: 24k x 10r x 10s
Push-ups: 10r x 10s

Row 20:00
3429 m, 2:54 / 500 m, 19 s/m
134 bpm avg hr, Max hr 142

Ahhh
 

The Nail

Quadruple-Digit Post Count
Thu 01.09 - A+A + Aerobics

@ Home 04:50 PM
Total Training Time: 01:14:14

Warm-ups
Goblet Squats & Push-ups & Swings

10 Series!!
2HS: 28k x 5r
Snatch L/R: 28k x 5r

Row 20:00
3404 m, 2:56 / 500 m, 18 s/m

Very happy & grateful to hit this little milestone, especially after a busy workday. Had just enough skin tolerance to carry me through.
 

The Nail

Quadruple-Digit Post Count
Sat 01.11 - Lifting & Aerobics

@ MGG around 10:00 AM

Warm-ups
Goblet Squats & Push-ups

Q&D 015
2HS: 24k x 10r x 10s
Pushups: 10r x 10s

Deadlifts
135 x 1r, 225 x 1r
275 x 1r, 315 x 1r x 2s

KB Dbl C&P
24k x 3r x 4s

Chugged a protein drink, took more vit c and niacin, then headed home to beat the incoming storm.

--

@ Home 11:48 AM
Row 20:00
3498 m, 2:51 / 500 m, 19 s/m
Avg HR 121, Max HR 133
 

The Nail

Quadruple-Digit Post Count
Reflections on 015? Any area of notable results? Etc?
Thanks!
It's great, really terrific. It compliments the heavy snatching work perfectly. As an example, the heavy snatching work can be hard on the hips and wrists - Q&D 015 restores the hips and wrists.
 

Nate

Triple-Digit Post Count
015 seems good. I keep cycling back to worries about enough strength & hypertrophy but I just need to accept that a barbell is not necessary! (I dont think its good for me anymore) Working up to 1/2 bodyweight KB should be adequate strength for sports & 2nd half of life, eh?
Thanks for sharing!
 
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