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My Busy Dad protocol - a GtG success

Q&D 044 24kg
2 Series 5/4

back on the calendar schedule.
The left wrist is mildly uncomfortable.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.
 
Q&D 044 24kg
4 Series 10/2

back on the calendar schedule.
The left wrist is mildly uncomfortable.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.

Still allot of room to improve snatching with the 24kg bell.

Still thinking about what to take for the next cycle.

Maybe more Q&D work.
Maybe more variation.
Maybe A+A .
Maybe barbell .
 
Q&D 044 24kg
2 Series 5/4

missed a calendar day yesterday. will be back on schedule Monday.
The left wrist is mildly uncomfortable.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.
 
Q&D 044 24kg
4 Series, 5/4 & 10/2

back on the calendar schedule.
The left wrist is mildly uncomfortable.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.

Still, a lot of room to improve snatching with the 24kg bell.
I am still thinking about what to take for the next cycle.

Maybe more Q&D work: 015 033 044
Maybe more variation: mix protocols, and randomize the schedule instead of MWF.
Maybe Iron Cardio: Heavier singles?
Maybe A+A: 5 snatches EMOM?
Maybe barbell: PttP? Reload?

there are logistical issues to consider with any change to the current arrangement.
relocate bell(s) to and from the office?
find time in the garage to lift the barbell?

We'll see ...
 
Q&D 044 24kg
5 Series 10/2

The left wrist is better but not 100% still some discomfort
I may sub in pushups/swings while my wrist continues healing.
notably easier than in past days.

2 things spring to mind.
  1. 5x5/4 is harder than 5x10/2, for me.
  2. the weather was exceptional a little cooler than room temp, and breezy outside
    I attribute my better-than-usual recovery times to this good weather.
    breath recovery after 2 min. rest period started was about
    30s, 45s, 60s, 75s, 90s.
    Usually, it's more like
    60s, 60s, 60s, 90s, 120s.
    I do keep watching the interval timer for recovery after the 5th series.
right forearm senses congestion.
right bicep less so, but noticeable.

still haven't "gotten used to" the 24kg snatch.
long way to go with this bell.
maybe 015 style cycle next?
straight 10x10?

easiest 5 series day so far.
not an easy day, overall.
 
Missed a day of Q&D
Stuck at home due to cautious school sending all the kids home.
24kg bell is at the office.

Decided to experiment today.
May take up A+A next cycle.

32kg swing
pushups

10 reps per set
015 timing

Today's session
Minutes​
swing​
pushups​
0​
10​
1.5​
10​
3​
10​
4.5​
10​
6​
10​
7.5​
10​
9​
10​
10.5​
10​
12​
10​
13.5​
10​
Pushups slowed down. Session Terminated.
 
Last edited:
Q&D 044 24kg
4 Series, 5/4

Back on the calendar schedule.
Some robustly careful school cancellations yanked my last session.

The left wrist is mildly uncomfortable.
The left wrist is better but not 100%.
Still some discomfort.

Still, a lot of room to improve snatching with the 24kg bell.
I am still thinking about what to take for the next cycle.
 
Q&D 044 24kg
3 Series 10/2

The left wrist is better but not 100% still some discomfort.
off schedule - yesterday was too busy - worked through lunch - threw me off.
one day left in this schedule.
 
Q&D 044 24kg
2 Series 5/4

Today is the last scheduled day for this 12-week cycle.
Took a substitution minimal volume session today.
I think I caught a cold from the kids.
made up a calendar day yesterday.

The left wrist is mildly uncomfortable.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.

Time to figure out the next cycle.
 
Last edited:
UNINTENTIONAL TEST DAY

Took kids to an apple orchard.

Notable endurance events:
16kg+ kid carry. On and off over 2 hours.
24kg+ kid carry. ~10 minutes
32kg+16kg kid squat~10 singles
32kg+16kg kid carry ~75 yards

Rpe never exceeded an 8.

Good day.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.
Straight 10x10
Minute​
Reps​
0​
10L​
3​
10R​
6​
10L​
9​
10R​
12​
10L​
15​
10R​
18​
10L​
21​
10R​
24​
10L​
27​
10R​
no problem, good breathing, recovered well

not wanting to delay things, I took a day of straight 10x10.
hit my 20s mark every set.
maybe I'll get away with flattening the load for a while.
maybe I'll apply the delta-20 principle
haven't decided.

I have some travel coming up, so this is as good a placeholder as any.
I'll try 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
Last edited:
Snatch
32kg
5/20 @ 90s

Stuck at home and didn't have my work bell (24kg).
Big day

A+A SNATCH
# Set​
Minute​
Reps​
1​
0​
5R​
2​
1.5​
5L​
3​
3​
5R​
4​
4.5​
5L​
5​
6​
5R​
6​
7.5​
5L​
7​
9​
5R​
8​
10.5​
5L​
9​
12​
5R​
10​
13.5​
5L​
11​
15​
5R​
12​
16.5​
5L​
13​
18​
5R​
14​
19.5​
5L​
15​
21​
5R​
16​
22.5​
5L​
17​
24​
5R​
18​
25.5​
5L​
19​
27​
5R​
20​
28.5​
5L​

heavy day - Traps are feeling it, a bit.
surprised I was able to get the bell up and overhead to where there was some Pop and Float at the top.
not sure if that makes sense.
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.
Straight 10x10
Minute​
Reps​
0​
10L​
3​
10R​
6​
10L​
9​
10R​
12​
10L​
15​
10R​
18​
10L​
21​
10R​
24​
10L​
27​
10R​
no problem, good breathing, recovered well

after missing a session last week, I took a day of straight 10x10.
hit my 20s mark every set.
maybe I'll get away with flattening the load for a while.
maybe I'll apply the delta-20 principle
still haven't decided.

I have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
0​
10L​
3​
10R​
6​
10L​
9​
10R​
12​
10L​
15​
10R​
18​
10L​
21​
10R​
24​
10L​
27​
10R​
no problem, good breathing, recovered well

after some travel this weekend, and missing a session this week, I took a day of straight 10x10.
hit my 20s mark every set.
maybe I'll get away with flattening the load for a while.
maybe I'll apply the delta-20 principle
still haven't decided.

I have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
0​
10L​
3​
10R​
6​
10L​
9​
10R​
12​
10L​
15​
10R​
18​
10L​
21​
10R​
24​
10L​
27​
10R​
no problem, good breathing, recovered well

hit my 20s mark every set.
maybe I'll get away with flattening the load for a while.
maybe I'll apply the delta-20 principle
still haven't decided.

I still have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
Ok. So, apparently I have a problem that I'm getting itchy to train since my current loading is not so deep.

Tonight on my step, I picked up my 16kg bell and alternated suit case and rack position and left and right hand position

Suitcase carry switching hands every 30s.

1series : 30s/5min. , 1min. Rest.
6 minutes per series
5 series → 30 min.

I meant to alternate every series but I forgot ...
I was interrupted by the kids a couple times.
  1. Suitcase
  2. Rack
  3. suitcase
  4. suitcase (oops)
  5. suitcase
My grip is toast.
I'd have to alternate with the rack next time.
I'll have to try this again some time.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
0​
10L​
3​
10R​
6​
10L​
9​
10R​
12​
10L​
15​
10R​
18​
10L​
21​
10R​
24​
10L​
27​
10R​
no problem, good breathing, recovered well

hit my 20s mark every set.
maybe I'll get away with flattening the load for a while.
maybe I'll apply the delta-20 principle
still haven't decided, but it looks like I'm flattening the load.

I still have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
I picked up my 16kg bell again and alternated suitcase and rack position and left and right-hand position.

First iteration...​
LH suitcase 30s​
RH suitcase 30s​
LH Rack 30s​
RH Rack 30s​
10 series →20 minutes​

Rest untimed, for a couple of minutes.

Second iteration​
LH Rack 30s​
LH suitcase 30s​
RH suitcase 30s​
RH Rack 30s​
RH suitcase 30s​
LH suitcase 30s​
3 series →9 minutes​

Rest, untimed a couple of minutes

Easier pattern, too much load on the grip.

3rd iteration​
LH Rack 30s​
LH suitcase 15s​
RH suitcase 15s​
RH Rack 30s​
RH suitcase 15s​
LH suitcase 15s​
20 series →40 minutes​

Stop. Good enough for the day.

69 minutes total.

My grip is not toast.
I'd have to try another pattern with more rest next time.
I'll have to try this again sometime. I think it's a keeper.
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
Set Length​
0​
10L​
19s​
3​
10R​
19s​
6​
10L​
18s​
9​
10R​
18s​
12​
10L​
18s​
15​
10R​
18s​
18​
10L​
18s​
21​
10R​
18s​
24​
10L​
18s​
27​
10R​
18s​
no problem, good breathing, recovered well

MILESTONE: hit my 18s mark.
I attribute this to the added cardio.
maybe I'll get away with flattening the load for a while.

I still have some more travel coming up, so this is as good a placeholder as any.
shooting for 3 days this week and see how it goes.
Soon I'll switch over to a barbell for a cycle.
but with known interruptions coming, this will do for now.
 
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