Man Cave Training Log
- Thread starter J.C.S.
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J.C.S.
Level 4 Valued Member
1/12/17
30 min. bike
Warm up
32kg Clean & Racked Squat 3x3/arm
24kg Jerk 12x/arm
20kg Snatch 5x5/arm
Held top position for two breaths. Finding the position where it's all skeletal support and 'turning off' soft tissue.
PM Workout
30 min bike
20/24kg Double Complex
Clean 2x
Press 2x
6 sets
30 min. bike
Warm up
32kg Clean & Racked Squat 3x3/arm
24kg Jerk 12x/arm
20kg Snatch 5x5/arm
Held top position for two breaths. Finding the position where it's all skeletal support and 'turning off' soft tissue.
PM Workout
30 min bike
20/24kg Double Complex
Clean 2x
Press 2x
6 sets
Last edited:
J.C.S.
Level 4 Valued Member
1/16/17
Warm up
16kg swing,clean,jerk, snatch 10x/arm (unbroken)
This is part of the warm up and a time to focus on technique, breath, and movement.
32kg HS swing 5x10
20kg OALC 1x31/arm
Today is my 31st B-day so wanted to do a little challenge. Grip started to wane towards the end but overall felt damn good!
20kg/24kg Double Complex
Clean 2x
Press 2x
Racked squat 2x
4 sets
Took a day off work and get to enjoy it with the wife! Going to taqueria, book store, see Patriot's Day, maybe a beer, and home. Great day! It's funny how priorities change, feeling very blessed today.
Warm up
16kg swing,clean,jerk, snatch 10x/arm (unbroken)
This is part of the warm up and a time to focus on technique, breath, and movement.
32kg HS swing 5x10
20kg OALC 1x31/arm
Today is my 31st B-day so wanted to do a little challenge. Grip started to wane towards the end but overall felt damn good!
20kg/24kg Double Complex
Clean 2x
Press 2x
Racked squat 2x
4 sets
Took a day off work and get to enjoy it with the wife! Going to taqueria, book store, see Patriot's Day, maybe a beer, and home. Great day! It's funny how priorities change, feeling very blessed today.
J.C.S.
Level 4 Valued Member
Thanks Anna!
1/17/2017
Bike 30 min
24kg OALC 1 x 10/arm
Short and sweet, had to get going to the Blues game.
1/18/17
Bike 30 min
20kg Snatch 3x10/arm
32kg GS swing 3x5/arm
24kg Complex
Clean 2x
Press 2x
Racked squat 2x
3 sets
Yard work. Storm knocked down some large limbs and needed to clear them out.
1/17/2017
Bike 30 min
24kg OALC 1 x 10/arm
Short and sweet, had to get going to the Blues game.
1/18/17
Bike 30 min
20kg Snatch 3x10/arm
32kg GS swing 3x5/arm
24kg Complex
Clean 2x
Press 2x
Racked squat 2x
3 sets
Yard work. Storm knocked down some large limbs and needed to clear them out.
J.C.S.
Level 4 Valued Member
1/24/17
Spin bike 30min
Warm up
16kg/20kg Double clean and push press 5x5
Ran errands, ate, etc.
Bike 10.1 miles/42:18
Felt great to actually get outside and on the road
16kg/20kg Double clean and push press 4x5
20kg/24kg Long cycle 2 x 1min. 6RPM
Starting to really enjoy the 3 day work week
Spin bike 30min
Warm up
16kg/20kg Double clean and push press 5x5
Ran errands, ate, etc.
Bike 10.1 miles/42:18
Felt great to actually get outside and on the road
16kg/20kg Double clean and push press 4x5
20kg/24kg Long cycle 2 x 1min. 6RPM
Starting to really enjoy the 3 day work week
J.C.S.
Level 4 Valued Member
1/27/17
I read S&S last night and decided to give it a go. I really like the simplicity of the program and think it will be an excellent strength accessory in line with my main goal of increasing time in the saddle and getting back down to a lighter BW. My background with KB has always been GS centered and this will be my first HS program. Will post technique videos soon of 1H swing and TGU.
Today was my first session. I rode the trainer for 60 min and followed it with some prying goblet squats and halos. Should have done the bridges to lengthen psoas but did not.
24kg 1H swings 5x10 (switched hands every 5 reps)
16kg TGU 5x1
Have never done HS 1 arm swings and really enjoyed it. Felt very crisp and powerful. The TGU def. need work, need to get some proper matting because the lunge kills the osgood-schlatter on my left knee (ANYONE ELSE have this condition and ideas for solution?)
With my work schedule of working three 12 hr days I believe S&S can be done close to daily and not get burnt out. The cycling will be kept to my four days off.
I really enjoyed Pavel's book and appreciate the simplicity of the program.
I read S&S last night and decided to give it a go. I really like the simplicity of the program and think it will be an excellent strength accessory in line with my main goal of increasing time in the saddle and getting back down to a lighter BW. My background with KB has always been GS centered and this will be my first HS program. Will post technique videos soon of 1H swing and TGU.
Today was my first session. I rode the trainer for 60 min and followed it with some prying goblet squats and halos. Should have done the bridges to lengthen psoas but did not.
24kg 1H swings 5x10 (switched hands every 5 reps)
16kg TGU 5x1
Have never done HS 1 arm swings and really enjoyed it. Felt very crisp and powerful. The TGU def. need work, need to get some proper matting because the lunge kills the osgood-schlatter on my left knee (ANYONE ELSE have this condition and ideas for solution?)
With my work schedule of working three 12 hr days I believe S&S can be done close to daily and not get burnt out. The cycling will be kept to my four days off.
I really enjoyed Pavel's book and appreciate the simplicity of the program.
pet'
Level 8 Valued Member
J.C.S.
Level 4 Valued Member
Dang, it has been a LOOOOOOOONG time since I have posted. I bought my 2018 daily planner and figured what better time than to start logging my training here again.
Alot has happened since I have been away. My wife and I had a beautiful baby girl on 9/25/17, I am working on my Master's in HRD, teaching two classes, and still working the weekend shift at the distribution center. That's the good and great, there have been hiccups too, but such is life.
It has been a tremendous time since January. I haven't had a drink since May 5th and have been exercising of some sort almost daily. Have dropped 20lbs and feeling pretty damn good. I will try to keep an active training log here again because it is such an encouraging and supportive community. I hope that you all have been well and training strong!
Alot has happened since I have been away. My wife and I had a beautiful baby girl on 9/25/17, I am working on my Master's in HRD, teaching two classes, and still working the weekend shift at the distribution center. That's the good and great, there have been hiccups too, but such is life.
It has been a tremendous time since January. I haven't had a drink since May 5th and have been exercising of some sort almost daily. Have dropped 20lbs and feeling pretty damn good. I will try to keep an active training log here again because it is such an encouraging and supportive community. I hope that you all have been well and training strong!
J.C.S.
Level 4 Valued Member
12/12
1 mile warm up run, 10:12
Sun salutation 2x
20#mace 360s 5x/top hand
5x
24kg 2H swing 5x10
Movement practice
16kg windmill 2x/arm
6# hammer 10-2, 10x/top hand
Snuck in a workout while family is asleep. Mama goes back to work from maternity this week so it will be a beautiful crazy week!
1 mile warm up run, 10:12
Sun salutation 2x
20#mace 360s 5x/top hand
5x
24kg 2H swing 5x10
Movement practice
16kg windmill 2x/arm
6# hammer 10-2, 10x/top hand
Snuck in a workout while family is asleep. Mama goes back to work from maternity this week so it will be a beautiful crazy week!
J.C.S.
Level 4 Valued Member
12/13/17
Solo time hanging with my lil munchkin so today I just greased the groove a bit when I had a minute.
Sun Salutation
20lb Mace 360 swings 10x
Alternated legs and top hand respectively each time. Approximately 20 sets throughout the day. Also got in a nice walk with my girl in jogger. By the way, I love the wearable vest for my girl. She weighs about 16 pounds so I am counting some light rucking around the house!
Solo time hanging with my lil munchkin so today I just greased the groove a bit when I had a minute.
Sun Salutation
20lb Mace 360 swings 10x
Alternated legs and top hand respectively each time. Approximately 20 sets throughout the day. Also got in a nice walk with my girl in jogger. By the way, I love the wearable vest for my girl. She weighs about 16 pounds so I am counting some light rucking around the house!
J.C.S.
Level 4 Valued Member
12/17/17
Warm up
Mace 360 5x/top hand
Mace G.S. 5x
Bridge Reach 10x
3 Sets
20kg Swing 5x
Mace 360 5x
20kg Jerk 5x
Complete all reps with right hand then switch. Rt and Lt hand = 1 set. 5 sets.
Still have the cold, but getting everything moving felt really good. Just took my time, finished everything in 21:01.
Warm up
Mace 360 5x/top hand
Mace G.S. 5x
Bridge Reach 10x
3 Sets
20kg Swing 5x
Mace 360 5x
20kg Jerk 5x
Complete all reps with right hand then switch. Rt and Lt hand = 1 set. 5 sets.
Still have the cold, but getting everything moving felt really good. Just took my time, finished everything in 21:01.
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