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My Busy Dad protocol - a GtG success

snatch, 90s, 5 Reps, 24kg
30 minutes
100 reps total, 50/arm

still getting over being sick.
had a cinnamon glaze bagel with cream cheese, at work today. it was delicious and regrettable.
wrist hurts, knuckles hurt, back hurts, knee hurts, left ankle hurts.
gonna not continue to do that in the near future.
1lbs of ground beef with cheese will do.

100 snatches are good volume but everything hurts.

tomorrow will be a minimum volume day - sharp changes in load .
after a family trip, hosting visitors from out of town, getting sick, and celebrating july 4th ...
... some snatching will do for now.
maybe, I'll just be running Q&D for a while. and that would be a good thing.
 
Snatch, 30s, 1 rep, 32kg
10 min, 20 reps total, 10 reps / arm

Still allot of joint inflammation.

Can tell that left wrist is enflamed regardless of activity. Not aggravated by snatching heavy today. Hurt before hurts after. No change.

Looking towards figuring out the next cycle of snatches I guess. Looks like Q&D is an option.

044, 015, 033
Will look at incorporating weight selection variation as well.

Note:
Still interested in fitting in deadlift.
Increased raw strength has been a reliable method of increasing power output.
I am interested in how higher intensity snatches is still more taxing with the same weight. Seems like loading the barbell is a cheap way programming wise to advance still. 5 minutes of barbell is very profitable.

Reflection:
Previously I was scheduling more micro sessions a la strength shortcuts experiment. It was a bit high compared to recovery capacity. Will reconsider daily snatching volume mixed with daily deadlifts. Lower back notably challenged as a weak link. Experienced the greatest strain during lean back on sets of 10 32kg presses. Will look at cycling lower reps of limit strength deadlifts. Also lower reps presses. Single reps with current circa-max press (40kg bell ) exhibits little to no lower back discomfort in strength aerobics EMOM reps. Sets of 10 at lower weight (32kg bell) present the most lower back strain.
 
Clean & jerk , EMOM, 40kg
15 min. 30 reps, 15/side.

Felt some strain in left wrist.
Elevated heart rate
Lots of sweat.
Humid climate is too much.
Sweat is getting in the way of grip.
May be trying chalk soon.
Not sure if it'll be enough.
 
Q&D 044 24kg
2 series 5/4

Felt some strain in my left wrist
gonna have to take it easy I guess
less volume for now while my wrist recovers
 
snatch, 45s, 24kg
2L, 2R, 3L, 3R, repeat
12 min. 40 reps 20 reps/side

Good strength aerobics effect
Breath recovers handily
heart rate ascends steadily
max hr ~130bpm

left wrist seems to tolerate this loading.
will see about soreness if any.
the current plan is to vary intervals on low-volume snatches
and may incorporate 033 with 2 hand swings while the wrist recovers.
 
Snatch, 12s, 1 rep, 24kg
8 min, 40 reps total, 20 reps/arm

by trying other things... I remind myself:
for normal people like me, Q&D is mostly where the money is.

Much less pleasant than Q&D or A+A style snatches.
recovery between repeats - wasn't there like most of my practice.
lots more breathing. still passed the talk test.
(said the pledge of allegiance ~10x without breaking phrases. )

heart rate a lot higher than other times. probably around 150-160.
if I try this again - it's going to be 15-20s intervals.
and that's a big IF.

the same amount of time spent on Q&D may be more profitable.
previous A+A attempt was much more amenable to the rest period. 2-3 reps. 45s.
maybe reintroduce these as series interval training.
too much fatigue, not enough recovery.
ended with less power.
maybe adding 30-60s rest between series is a good option.
 
Q&D 044 24kg
2 series 5/4

Felt some strain in my left wrist
gonna have to take it easy I guess
less volume for now while my wrist recovers
Were you doing swings or snatches? From time to time snatches bother me and I switch to swings for a few sessions if I need to and things seem to be ok after that. I also add in mobility work for my wrists as well.
 
Snatches.

Do you switch to 033 ?
Or do you do swings on 044 timing ?
So no matter if I'm doing swings or snatches I'm always doing 033. I enjoy the faster pace and it helps me with conditioning for BJJ. To be honest, I've never tried 044, I tend to get a bit bored with extended time not working. Even when I run A&A I'm always going on the minute or at best on the 90 second mark. If I get a bit of pain in my wrists or shoulders I just switch to swings, sometimes 1 hand, sometimes 2 handed. As long as I'm getting the work in I'm good with it. I can usually tell when I'm doing my mobility work what type of day it's going to be. Same thing with humidity here in Virginia, too humid, I'm doing swings, not too bad, snatches. I do like your 12 week plan you posted earlier. I hope that works for you.
 
Yesterday: Monday, 18 JULY

Q&D 033 32kg
2 series 5/4

stuck at home yesterday
My wrist is still feeling uncomfortable.
the wrist is improving, we'll see about tomorrow.

swings and pushups are doable.
surprised that hands still came off the floor at the end of two series.
being heavy has consequences.
 
Last edited:
Q&D 044 24kg
3 Series 5/4

might switch to 033 for the time being.
2 hand Swings + Pushups.
The left wrist is better but not 100%
 
Last edited:
Q&D 033 24kg
2 Series 5/4

Good to know that Overspeed eccentrics with the 24kg bell is still challenging.
I may need to try with 4/7,8 - 2/15 rep circuits for speed, still huffing and puffing with 4/5.
I could use a 28kg bell.

The first circuit was one-hand swings + pushups.
Second circuit, 2 hand Swings + Pushups.

I might switch to 033, 2 hand swings.
The left wrist is better but not 100%
 
Last edited:
Q&D 044 24kg
3 Series 5/4

might still include 033.
2 hand Swings + Pushups.
The left wrist is better but not 100%
Snatch session was successful with discomfort in left wrist.
Mon Wed Fri schedule is panning out so far.
 
Q&D 044 24kg
4 Series 5/4

The left wrist is better but not 100%
The snatch session was successful with slight discomfort in the left wrist.

That 4th series was very taxing. still finished 5 snatches in 11 seconds. with a good bit of huffing and puffing.
My strength is still way outpacing my conditioning. we'll see in a few weeks how the 5 series days go.
 
Last edited:
Q&D 044 24kg
2 Series 5/4

The left wrist is better but not 100%
The snatch session was successful with slight discomfort in the left wrist.
May sub in 033 next week while my wrist continues healing.

feeling extra powerful today
catching the snatch at the top was dealing with a high-flying bell.
Good sign, so far.
 
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