You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
MrWhy Training Log
- Thread starter mrwhy
- Start date
mrwhy
Level 5 Valued Member
Mon 6/5/2023
Warm up - light mobility
KB Work
TGU (singles, alt arm each rep)
24kg x 2
16kg x 8
1 arm swings (10s, alt arm each rep)
24kg x 6
20kg x 4
Easy carries with either single 24kg or double 24kg
-
Didn't sleep last night so went into this feeling fried.
A few notes - I am coming off a cycle of alternating a run day with a program minimum day. Moving into really focusing on "my" simple and sinister. Goal is to slowly work my way back to the 32s. I don't really anticipate any trouble with this. Once I'm at the 32s, let them really set and then push forward.
I set things up slightly different than the book. I always do my TGUs first. Always. And I don't set any beat the clock goals for TGUs ever. My goal is always does it feel smooth and easy. For swings, on two hand days I go heavier.
Warm up - light mobility
KB Work
TGU (singles, alt arm each rep)
24kg x 2
16kg x 8
1 arm swings (10s, alt arm each rep)
24kg x 6
20kg x 4
Easy carries with either single 24kg or double 24kg
-
Didn't sleep last night so went into this feeling fried.
A few notes - I am coming off a cycle of alternating a run day with a program minimum day. Moving into really focusing on "my" simple and sinister. Goal is to slowly work my way back to the 32s. I don't really anticipate any trouble with this. Once I'm at the 32s, let them really set and then push forward.
I set things up slightly different than the book. I always do my TGUs first. Always. And I don't set any beat the clock goals for TGUs ever. My goal is always does it feel smooth and easy. For swings, on two hand days I go heavier.
mrwhy
Level 5 Valued Member
Tue 6/6/2023
Warm up - mentally practiced get ups
TGU (singles, alt arm each rep)
28kg x 2
24kg x 2
Two hand swing (10s)
36kg x 4
suit case carries
32kg x 2
---
Got home late and didn't feel like putting in much volume. So I went low volume, a little heavier, and called it a day.
Warm up - mentally practiced get ups
TGU (singles, alt arm each rep)
28kg x 2
24kg x 2
Two hand swing (10s)
36kg x 4
suit case carries
32kg x 2
---
Got home late and didn't feel like putting in much volume. So I went low volume, a little heavier, and called it a day.
mrwhy
Level 5 Valued Member
Thu 6/8/2023
Warm up - couch stretch, goblet squats
TGU (singles, alt arm each rep)
24kg x 10
1 Arm Swings (10s, alt arm each set)
24kg x 10
--
Decided to just bang out the 10 TGUs and 10 sets of 1 arm swings with the 24kg. I would say that while I can own this most days, I'm not at the point where I am confident I can own it day in, day out. For example - I know I can do 10 get ups and 10 sets of swing with the 16kg every single day. It's basically a warm up. I am not there yet with the 24kg. But I'm getting back there.
Warm up - couch stretch, goblet squats
TGU (singles, alt arm each rep)
24kg x 10
1 Arm Swings (10s, alt arm each set)
24kg x 10
--
Decided to just bang out the 10 TGUs and 10 sets of 1 arm swings with the 24kg. I would say that while I can own this most days, I'm not at the point where I am confident I can own it day in, day out. For example - I know I can do 10 get ups and 10 sets of swing with the 16kg every single day. It's basically a warm up. I am not there yet with the 24kg. But I'm getting back there.
mrwhy
Level 5 Valued Member
Sat 6/10/23
Warm up - yoga hips/squat/balance sequence
TGU (singles alt arm each rep)
24kg x 10 (pretty easy!!!)
1 arm swings (10s, alt arm each set)
28kg x 4
24kg x 6
low level weak animal flows
20lb ruck - easy 30 minutes
---
knew my legs would be tired from yesterday but I was shocked how 24kg suddenly felt easy.
Warm up - yoga hips/squat/balance sequence
TGU (singles alt arm each rep)
24kg x 10 (pretty easy!!!)
1 arm swings (10s, alt arm each set)
28kg x 4
24kg x 6
low level weak animal flows
20lb ruck - easy 30 minutes
---
knew my legs would be tired from yesterday but I was shocked how 24kg suddenly felt easy.
mrwhy
Level 5 Valued Member
Tue 6/13/2023
Warm up - hip flexor stretch
Goblet squat / halos
16kg 3, 3
20kg 3
(halos with 12kg after every set)
TGU (singles, alt arm every rep)
32kg - 2 (!!!!!)
24kg - 8 (last 2, did another roll to hand at end of each rep)
Two hand swings (10s)
40kg - 2
32kg - 8
90/90 hip work
--
Good session.
Warm up - hip flexor stretch
Goblet squat / halos
16kg 3, 3
20kg 3
(halos with 12kg after every set)
TGU (singles, alt arm every rep)
32kg - 2 (!!!!!)
24kg - 8 (last 2, did another roll to hand at end of each rep)
Two hand swings (10s)
40kg - 2
32kg - 8
90/90 hip work
--
Good session.
mrwhy
Level 5 Valued Member
Wed 6/14/2023
Meh session.
Experimented with some 1 arm clean and jerk ladders on the :30 with the 20kg. (1,2,3). Then experiment with some snatch triples with the 16kg on the :30. Did about 30 minutes of work. Finished with some hard sprints and walk backs.
Not long into it I realized I would be much better off putting my focus and efforts into my TGUs and my swings. The other stuff is distracting not enhancing right now. If I want to add anything I'd be better off adding in two sessions of easy running or something like that.
Meh session.
Experimented with some 1 arm clean and jerk ladders on the :30 with the 20kg. (1,2,3). Then experiment with some snatch triples with the 16kg on the :30. Did about 30 minutes of work. Finished with some hard sprints and walk backs.
Not long into it I realized I would be much better off putting my focus and efforts into my TGUs and my swings. The other stuff is distracting not enhancing right now. If I want to add anything I'd be better off adding in two sessions of easy running or something like that.
mrwhy
Level 5 Valued Member
Sun 6/18/2023
Light warm up
Double 16kg clean and press/BW squat ladders
(1,2,3) x 10 rounds
25:00
1 arm 20kg clean, press, snatch, bw step back lunge (alt side each set)
26 rounds (13 L/13 R)
25:00
(mixed in some rounds where it was BW squat times 3 just to help keep legs fresh and mobile)
--
Good session. I enjoyed this.
Light warm up
Double 16kg clean and press/BW squat ladders
(1,2,3) x 10 rounds
25:00
1 arm 20kg clean, press, snatch, bw step back lunge (alt side each set)
26 rounds (13 L/13 R)
25:00
(mixed in some rounds where it was BW squat times 3 just to help keep legs fresh and mobile)
--
Good session. I enjoyed this.
mrwhy
Level 5 Valued Member
Mon 6/19/2023
Warm up - hip flexor, thoracic mobility drills
TGU - singles, alt arm each rep
24kg x 8
2 hand swings - 10s
28kg x 5
--
really drained today. Up much earlier than normal to be at work for a 5:00 AM thing - which is normal for some of you all but not me. Put in 15k steps today - again well above my average. And the longer /higher volume work yesterday. I could tell I didn't have much in me.
Warm up - hip flexor, thoracic mobility drills
TGU - singles, alt arm each rep
24kg x 8
2 hand swings - 10s
28kg x 5
--
really drained today. Up much earlier than normal to be at work for a 5:00 AM thing - which is normal for some of you all but not me. Put in 15k steps today - again well above my average. And the longer /higher volume work yesterday. I could tell I didn't have much in me.
mrwhy
Level 5 Valued Member
Sun 6/25/2023
Warm Up
Mobility Work
Easy Run/Walk
3.2 miles
--
Took another easy run/walk today as I continue to break back into running. Added a few easy accelerations to get some leg speed back. Feeling good with it all. Going to start pushing it a bit more this coming week. Thinking a few easy 1.5/2.0 miles followed by simple run up/walk backs.
Warm Up
Mobility Work
Easy Run/Walk
3.2 miles
--
Took another easy run/walk today as I continue to break back into running. Added a few easy accelerations to get some leg speed back. Feeling good with it all. Going to start pushing it a bit more this coming week. Thinking a few easy 1.5/2.0 miles followed by simple run up/walk backs.
mrwhy
Level 5 Valued Member
Tue 6/27/2023
Run
1.6 miles (10:20 / mile)
8 Run up/walk backs - varied intensities
If you had asked me my pace I would have told you 12....13 minutes. I felt slow and plodding. I was stunned to see it was 10:20. Just getting the legs back under me. Pushing it a bit. This was just practicing keeping the pace and not walking and at the end a bit of easy speed work to practice different faster paces.
Run
1.6 miles (10:20 / mile)
8 Run up/walk backs - varied intensities
If you had asked me my pace I would have told you 12....13 minutes. I felt slow and plodding. I was stunned to see it was 10:20. Just getting the legs back under me. Pushing it a bit. This was just practicing keeping the pace and not walking and at the end a bit of easy speed work to practice different faster paces.
mrwhy
Level 5 Valued Member
Thu 6/29/2023
Easy 2.25 mile run
DB clean and presses
-----
Fri 6/30/2023
@ gym
Treadmill run - easy 2 miles
DB Clean and Presses
----
Sat 7/1
Simple and Sinister
TGU
24kg x 2
32kg x 2
24kg x 6
1 arm swings (10s)
24kg x 2
32kg x 2
24kg x 6
3.25 mile run
(was supposed to be easy but turned out to be really hard. Tired. Should have run/walked but I was stubborn)
DB Clean and Press singles
Easy 2.25 mile run
DB clean and presses
-----
Fri 6/30/2023
@ gym
Treadmill run - easy 2 miles
DB Clean and Presses
----
Sat 7/1
Simple and Sinister
TGU
24kg x 2
32kg x 2
24kg x 6
1 arm swings (10s)
24kg x 2
32kg x 2
24kg x 6
3.25 mile run
(was supposed to be easy but turned out to be really hard. Tired. Should have run/walked but I was stubborn)
DB Clean and Press singles