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Luis’ Training Log

Friday, May24.


2 sets of prying g sq. and halos 16kg
10x10 swings 12 minutes 32kg

45 minutes trail walk

Edit: we got hit by some bad storms so I couldn’t walk trails. Did a day out of Build the engine on the Rogue Echo Bike. Average watts was 651. :5 work :30 rest. Made it to 12 rounds out of 15 prescribed. Followed by slow biking.
 
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Sunday, May 26.

Build the Engine Echo Bike day 2:

3:00 on/2:00off*6 sets
46 rpm/25rpm
.85miles/.50 miles*6
About 12km
All nasal breathing/45ish minutes.

Rest 6-8 minutes then perform 3 more sets. (I missed this part of Day 2.)

Stretch

I realized I made an error today and actually did 3:00 off. I was supposed to do 2:00 off.
 
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Monday, May 27.

28/32 1A Sw for warm up. 28 total
36kg 1A Sw. 14 minutes 6 Otm. 84

1A kb mp. 5x2

32x2, 36x2, 40x2, 44x2, 48x2.

*I was able to get 48*2 on my left. I have a weird pinch in my right trap. It bothered me after push pressing last week. I think I massaged it a little too hard. I wasn’t able to get the 48kg on my right today because of that pinch.
 
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Tuesday, May 28.

Deadlift: 250x3, 315x3, 340x3, 385x3, 340x3.

Build the Engine Week 1: day 3.

120% Mas 60rpm

:15 seconds on/:15 seconds bike light
X10 rounds

20 minutes Steady ride 4.35 miles 35-45rpm
Stretch
 

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This has been my backyard for the past week. We didn’t rent a car so we walked quite a bit to get where we wanted to go. We played in the water, listened to music, and got some relaxation in. Next Saturday, I’ll be heading to the Strongman gym to get some training direction for the competition August 3.
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Tuesday, June 4.

Axle push press 2x5 (145)
Axle Zercher Squat 2x5 (195)
Deadlift 2x5 (250)
Bearhug Sandbag Carry 175 2x50m
Ab Wheel 2x5

Tomorrow Morning

Day 1 out of Build the Engine on the Rogue Echo Bike. The goal 650 watts :5 work :30 rest for 15 rounds.
www.strongfirst.com

A+A Light—How Snatching Half Your Bodyweight Can Prepare You for the StrongFirst Kettlebell Snatch Test | StrongFirst

The SFG I is a challenging certification, but if I can do it, just about anyone can. I was never the most naturally gifted athlete. But with an intelligent and consistent approach to training, I was able to turn up at the event very well prepared for what was to come.
www.strongfirst.com
 
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“CERTIFIED INSTRUCTOR” is this new or have I been blind for several months now?

If this is new congratulations. If not I apologize for posting on your trading log.
 
Bill Lets said:
“CERTIFIED INSTRUCTOR” is this new or have I been blind for several months now?

If this is new congratulations. If not I apologize for posting on your trading log.
Click to expand...
I was SFG 1 since September 2021. Then my certification lapsed and I was able to attend SFG 2 in April this year. Thank you!
 
Wednesday, June 5.

Warm up: 1A sw 36kg 40reps

Echo Bike :5/:30 (15rounds) went a little too hard. It’s different trying to find my target watts before the :5 work timer goes off. I was going to do this bike session yesterday but we had too much yard work to catch up on after the vacation.

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Thursday, June 6.

GTG: coc #1 Grippers 3-5 second squeezes.

24kg Snatches 10x10 OTM (Maintenance)
12:10 minutes. That felt tough today. Maybe it’s the humidity but that got me breathing hard.
Axle Push Press 2x5 (150)
Zercher Squat 2x5 (195,225)
Axle Deadlift 2x5 (250,295)
Zercher Yoke Carry 2x75m (195)

Stretch
 
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Saturday, June 8.


Axle Push Press 2x5 (155)
Zercher Squat 2x5 (230,210)
Axle Deadlift (250x5, 295x3, 340x2)
Ab Wheel 2x5
1A Kb MP 40kg 2x5

Sunday Morning:

Build the Engine: Day 3

2H Sw. 40 reps 56kg
:15on/:15off 60rpm*10 rounds
 
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