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My Busy Dad protocol - a GtG success

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​
19s​
27​
10R​
19s​
no problem, good breathing, recovered well

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.
Will switch over to a barbell for a cycle soon.
 
Today at lunch on a curb outside, I picked up my 24kg bell and alternated suitcase and rack position and left and right-hand position

Suitcase or Rack carries switching hands every 60s.

1series : 60s/4min. , 1min. Rest.
5 minutes per series
5 series → 25 min.

LH Rack
LH Suitcase
RH Suitcase
RH Rack

S&C (step and carry) work/rest ea. hold/set/ea. series
Series #​
Work (s)​
Rest (s)​
No. of Steps​
1​
60​
0​
20​
2​
60​
0​
20​
3​
30​
30​
14​
4​
30​
30​
14​
5​
30​
30​
14​
(24kg feels much heavier than 16kg)

For each segment, the burn became too much after the first 2 series.
Moved to cut down the rest for each hold.
HR stayed at >130 bpm, but breath recovery became comfortable with the additional rest.
 
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​
19s​
21​
10R​
19s​
24​
10L​
19s​
27​
10R​
19s​
no problem, good breathing, recovered well

Hit my 18s mark. but not as easily.
kinda sore all over from yesterday.
I attribute this to the added cardio. too much, for where I'm at.
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.
Will switch over to a barbell for a cycle next.
 
Last edited:
Today at lunch on a curb outside, I picked up my 24kg bell and alternated left and right-hand suitcase-carry each series.

series 1-5
Work rest 2:1
5 series → 10 min.

Change timer

series 6-20
Work rest 1:1
15 series → 20 min.

LH Suitcase 40s 20s
Rest 20s
RH Suitcase 40s 20s
Rest 20s

S&C (step and carry) work/rest ea. hold/Series
Series #​
Work (s)​
Rest (s)​
No. of Steps​
1-5​
40​
20​
15​
6-20​
20​
20​
8​
(24kg feels much heavier than 16kg)

For each segment, the burn became too much after the first 5 repeats.
Moved to cut down the work for each side.
HR stayed at >130 bpm, but breath recovery remained comfortable with the reduced work.
and the burn dissipated completely.

The dose is getting there. gonna repeat the 20/20 work-rest ratio.
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
Set Length​
0​
10L​
18s​
3​
10R​
18s​
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

Hit my 18s mark, this time, even MORE easily.
kinda sore all over from this week's cardio.
I attribute this to the added cardio (Tuesday I think). It was too much, for where I'm at.
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.
Will switch over to a barbell for the next cycle.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
Set Length​
0​
10L​
18s​
3​
10R​
18s​
6​
10L​
17s​
9​
10R​
17s​
12​
10L​
17s​
15​
10R​
17s​
18​
10L​
17s​
21​
10R​
18s​
24​
10L​
18s​
27​
10R​
18s​
no problem, good breathing, recovered well

Hit my 18s mark, this time, even MORE easily.
And hit my 17s mark.
kinda sore all over from last week's cardio.
I attribute this to the added cardio (Tuesday I think). It was too much, for where I'm at.
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.
Will switch over to a barbell for the next cycle.
 
Last edited:
Today at lunch on a curb outside, I picked up my 24kg bell and alternated left and right-hand suitcase-carry each series.

series 1-15
Work rest ∞:1 (steady)
15 series → 10 min.

Burn in the calves
Reduced steps by one

series 16-30
Work rest ≈6:1
15 series → 10 min.

felt fatigued
Reduce steps by 1

series 31-45
Work rest ≈3:1
15 series → 10 min.

Suitcase Carry 20s (alternating arms)
Unloaded Curb Step 20s

S&C (step and carry) work/rest ea. hold/Series
Series #​
Work (s)​
Rest (s)​
No. of Steps​
1-15​
20​
0​
8​
16-30​
17​
3​
7​
31-45​
15​
5​
6​
(24kg feels much heavier than 16kg)

For each segment, the burn became too much after the first 15 repeats.
Moved to cut down the work for each segment.
HR stayed at >130 bpm, but breath recovery remained comfortable with the reduced work.
and the burn dissipated completely.

Legs felt ok with little to no rest.
The grip needs breaks most.

The dose is getting there. Probably gonna repeat the 20/20 work-rest ratio.
Might try 15s intervals
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
Set Length​
0​
10L​
>20s​
3​
10R​
>20s​
6​
10L​
>20s​
9​
10R​
>20s​
12​
10L​
>20s​
15​
10R​
>20s​
18​
10L​
>20s​
21​
10R​
>20s​
24​
10L​
>20s​
27​
10R​
>20s​
no problem, good breathing, recovered well. slight fatigue in the lower back.

Took it easy on the pace.
put a pause at the top and put a narrower stance at the bottom.

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.
Will switch over to a barbell for the next cycle.
 
Alactic training
Snatch 5x5
Swing 5x5
32kg
5 Reps
90-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Snatch​
Swing​
0​
5L​
-​
1.5​
5R​
-​
3​
5L​
-​
4.5​
5R​
-​
6​
5L​
-​
7.5​
5R​
-​
9​
5L​
-​
10.5​
5R​
-​
12​
5L​
-​
13.5​
5R​
-​
15​
-​
5L​
16.5​
-​
5R​
18​
-​
5L​
19.5​
-​
5R​
21​
-​
5L​
22.5​
-​
5R​
24​
-​
5L​
25.5​
-​
5R​
27​
-​
5L​
28.5​
-​
5R​
no problem, good breathing, recovered well. slight fatigue in the lower back.

Took it easy on the pace.
put a pause at the top and put a wider stance at the bottom.
too heavy for this timing - but switching to swings made it possible.
My lower back is obviously improved since my injury months ago as 1 handed swing came up to chest height today.

I still have some more travel coming up, so this is as good a placeholder as any.
after traveling - shooting for 2 days this week and seeing how it goes.
Will work with a 24kg bell next session.
Will switch over to a barbell for the next cycle.
 
Today at lunch on the sidewalk outside, I picked up my 24kg bell and alternated left and right-hand suitcase-carry each series.
Ended up with these parameters.

Suitcase Carry 20s (alternating arms)
Unloaded pacing 20s
30 minutes total.

SeriesNotes
series 1-10
Work rest ∞:1 (steady)
10 series → ≈6 min.
Burn in the grip
Reduced to 10:10
series 11-15
Work rest ≈10:10
5 series → ≈3 min.
Burn in the lower back
increased rest to 20:20
series 16-45
Work rest ≈20:20
30 series → 20 min.
Good work to rest
continued till the end.

S&C (step and carry) work/rest ea. hold/Series
Series #​
Work (s)​
Rest (s)​
No. of Steps​
1-10​
20​
0​
18​
11-15​
10​
10​
10​
16-45​
20​
20​
18​
(24kg feels much heavier than 16kg) The counted steps are the number of foot falls on the same side. Left, left, left. etc.

For each segment, the burn in the grip became too much after the first 10 sets.
Moved to cut down the work for each set.
at 10s the lower back did not recover between carries.
Moved to increase the rest for each set.
This was a good dose.

HR stayed at >140 bpm, but breath recovery remained comfortable with the reduced work and increased rest.
the burn dissipated completely.
The 20s on 20s off ratio is about right.

Legs felt ok with little to no rest.
The grip needs breaks.
The lower back needed breaks the most.

The dose is getting there.
Probably gonna repeat the 20/20 work-rest ratio.
Might not try 15s intervals
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Minute​
Reps​
Set Length​
0​
10L​
>20s​
3​
10R​
>20s​
6​
10L​
>20s​
9​
10R​
>20s​
12​
10L​
>20s​
15​
10R​
>20s​
18​
10L​
>20s​
21​
10R​
>20s​
24​
10L​
>20s​
27​
10R​
>20s​
no problem, good breathing, recovered well. slight fatigue in the lower back.

Took it easy on the pace.
tried out different stance widths.
put a pause at the top and put a varied-width stance at the bottom on different sets.

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 next week and see how it goes.
Will switch over to a barbell for the next cycle.
 
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
Kettlebell Mile - 1.2 mi. - 24kg - 33:10
1669152754095.png

If Google Maps is right, then it's about ~1.2mi around the block at my work.
If I do the math that would've been 1 mile flat, at around 28 minutes.
If my pace was 4 mph that'd be a 15min. mile, meaning W/R was 15:13 ~ 1:1 W/R, but I was probably between 3mph and 4 mph.
If I round to 3.5mph, around a 17-minute mile (28-17=11), that'd be a W/R of 17:11 or so, around 1.5:1.

ORGANIZATION
alternate Left and right-hand Suitcase and rack carry.
Rest and recover in place between positions.
did fast and loose and paced in place while tension and burn dissipated, and breath calmed.

RECOVERY
waited till breath recovered to restart each effort. not sure how much time.
My heart rate was 160<x<170 for most of the session.
Some burn and congestion for the shoulders and forearm.
with rest and alternation of holds, stress seemed to dissipate enough to keep going.

STEP COUNTING
Ultimately I lost track of time and the number of segments I did per series of positions. I used step counting to limit my effort during the middle of the effort and then stretch it out when my office came back into view.
Portion
LH suitcase
RH suitcase
LH Rack
RH Rack
Starting off
30 Steps
30 Steps
30 steps
30 Steps
Back side
20 Steps
20 Steps
20 Steps
20 Steps
Home stretch
30 Steps
30 Steps
30 Steps
30 Steps
Used a counting practice in 4-count to gauge my amount of effort.
Example:

1L - R - L - R
2L - R - L - R
3L - R - L - R
4L - R - L - R
....
30L - R - L - R
Park the bell, and rest.
...
Repeat.

Lots of good breathing and a little extra sweat on a fairly cold day.
No jacket in the breeze, and felt plenty warm.
Relatively high heart rate over my other cardio.
Usually around 130-140.
Today was more like 160-170.
 
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Min.​
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.
It is still around 20 seconds per set, or so.

Noted - HR at the end of the last rest before the last set was still ~130BPM
Breath recovery came in about 30 seconds before the set started.
a sign of good work, today; I think.

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Min.​
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
Noticed deeper hinge at the bottom presented the bicep and grip with a big time challenge on the way up today.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.
It is still around 20 seconds per set, or so.

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
Decided to experiment today.
Should be doing cardio

Victor Protocol
32kg 1H swing
pushups

10 reps per set
015 timing

Got one more series than the last time I tried this.
peak HR at the end of the last set was ~170
Breath recovery was had in the last second of the last rest period - more cardio to come.

Today's session
Minutes​
swing​
pushups​
0​
10L​
1.5​
10​
3​
10R​
4.5​
10​
6​
10L​
7.5​
10​
9​
10R​
10.5​
10​
12​
10L​
13.5​
10​
15​
10R​
17.5​
10​
Pushups slowed down. Session Terminated.
Maybe the next time I try this - I do more Alactic.
5 reps - EMOM - alternating exercises.

pushups feel heavy - a band deload might be useful.
nowhere to anchor though...
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Min.​
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
Felt worn out and sore from swings and pushups yesterday.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.
It is still around 20 seconds per set, or so.

Tried out Jogging in between sets - Mistake, for now - HR stayed way high.
Jogging in between left heartrate somewhere around 160~170bpm at end of rest
walking in between left heartrate somewhere around 130bpm at end of rest

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
Last edited:
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Min.​
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.
It is still around 20 seconds per set, or so.

Focused on keeping the elbow as close to the torso as possible.
Don't like touching the elbow to the rib cage on the way down, kinda snapped the arm like a whip at the bottom, felt unstable.
elephant trunk slightly off the torso seemed to absorb shock better approaching the hinge.
pinning the elbow to the side during ascent seemed to serve a nice soft landing on the forearm with little to no shoulder tricep involvement. Heavier bell needed?

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
10x10 delivers
Snatch
24kg
10 Reps
3-minute intervals.
All-around minimalist training.

Straight 10x10
Min.​
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. slight fatigue in the lower back.

Took some Overspeed eccentric sets.
I took it easy on the pace.
Put a pause at the top and aim for a deep hike back to the bottom.
It is still around 20 seconds per set, or so.

Today I noticed that recovery was achieved sooner than expected after neglecting cardio and noticing that it was a warmer and more humid day than usual.

Heavier bell needed?

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 next week and see how it goes.
I will switch over to a barbell for the next cycle.
 
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