My Busy Dad protocol - a GtG success

[Adachi]

Most intense 2H swings to date .
Increased overspeed eccentrics on all reps.
Arm's were definitely working on the downswing.
Grip was challenged in 2HS , which is rare for me, these days.
In light of this -
- may break up into sets of 10 for 2HS as well, like 1HS .
- I'll see how recovery goes into tomorrow .

5 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

Probably Presses tomorrow.

 

[Adachi]

Saturday and Sunday was a uniformed one - and our physical training with chock full of tabata drills.

Sunday -
Heavy Triples with 24+32 kg bells.
5 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

Today is a light snatch day .

5 Series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

1 hand swings today . 100 reps. discomfort in the right wrist . doesn't seem to be accumulating over time. maybe i'll notice more when i get back to S&S proper.

5 Series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

2 series Snatches late at night before bed a la' Q&D. Some days I just can't catch a break.

2 Series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

Big update to the chart today .

Today, ( as a strength test ) I handily performed my first series of 32kg snatches. i will start with the rep count at comfortable 3.

grip feels fine at the bottom of the snatch, and the right wrist feels a nominal amount of discomfort .

I'm especially curious to monitor that wrist as this proceeds since my long term goals include sinister. one step at a time.


6 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

Ah-ha moment. putting the bell to the rear (to load the hips) in the bottom of the snatch is crucial , to achieving lockout . makes a huge difference during the rep .

Heavy weight is instructive.

 

[Adachi]

Press today.
Finished early.
Took about 2 hours .
I played around allot with minimizing the push but trying to keep the speed up.
I'm not enamored with strict reps and heavy weight.
I take it fast on the push and controlled bringing it down.
I do puzzle over what effects the push has in my progress with my shoulders. But they keep growing bit by bit.


10 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Strict Press today. In between disseminating breakfast and snacks.

Might have to add squats to the standard list.
We'll see.

Added in front squats today while the kids were playing.

5x5 24+32kg front squats.

5 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Today was a light snatch day.

I just took ten minutes and did all forty reps when I could at once. Definitely on track to retiring the 16k bell at some point soon. Probably around the time I start working with the 40k bell.

Times like these when I look at my program and I think, random volume is good right?

Hopefully tomorrow's a high volume day.

2 series a la Q&D

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Today was 24k snatch day.

10 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

Edit: caught a break today, got all 10 series in , today. feels good.

after throwing the 32kg in the snatch the other day - I'm learning to put more hip hinge in the bottom of the swing . less squatty easier lockout . maybe the 40kg snatch is now on the horizon.

 

[Adachi]

started out 1HS - went to 2HS.
for some reason my wrist was really feeling it today.
lots of pain that I haven't had for a while.
maybe due to a lack of sleep .
who knows?

2 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

Press.

Had some discomfort in my right wrist during the cleans. Going to wrap my wrist tomorrow. Don't know why it's been so sensitive opposed to other periods of time. Wasn't an issue till I started working with the 32kg bell.

5 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Snatch today.

Wrapping the wrist seemed to help today. Will start using wraps Everytime for now. Hopefully that'll help with the pain/discomfort.

4 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Edit: forgot how late this was posted.

Snatch yesterday

Wrist wrap seems to help.

4 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Back is acting up. Gotta take it easy. Started having trouble with the lower back, yesterday on a day off. Got in the way of swings today. Will see how it feels in the morning.


6 Series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

lower back is on the fritz.

dead lifts with the 32kg. And prying squats all day.

10x10 dead lifts
10 prying squats

Back and neck have been popping all day.
Feels weak in certain positions.
Left leg not as strong today.
Can sense it very clearly during single leg deadlift.

 

[Adachi]

back is getting better - still taking it easier than most days.

prying goblet squats (32kg), with a focus on monitoring for sensations in the back and extending the amount of time in the pose.

5x5 Prying goblet squats for form, with focus on stretching in the bottom.
90 90 stretches


I can sense adjustments in the back.
Each time I stand up out of them my lower back and neck pops in the same location and feels more comfortable each time.
I believe this has something to do with the piriformis/glute

Interestingly - the loading in the goblet squat seems to be of interest, due to the lack of noticeable adjustment / change - after spending slightly extended time in the 90 90 stretch . thinking that may have something to do with multiple sources of tension competing for hip tilt ? (who knows)

 

[Adachi]

I've been alternating deadlifts and goblet squats in sets of 10 with my 32kg bell. Here and there

I've been noticing a lot of things with my back during prying goblet squats. By things, I mean , Snap crackle pop sensations accompanied by some relief. I believe this has something to do with competing forces for pelvic tilt.

Some days I would try light snatches or swings but really, they were too much at the time. Tension would build and lock up the lower back . I'd go to child's pose and wait for it to subside.

Today is my first day back to swings successfully.

With plenty of rest, and care, ( including a 5+5 pause rest set ) I got through 100 reps, today, in 5 visits to the courage corner.


5 Series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

After another bout of busy days, and some instability in my lower left back, I've continued squatting and deadlifting my 32kg kettlebell and hanging from gym rings and pull-ups almost everyday.

Today I got back to snatches felt great. Grip was challenged a bit, and my biceps felt it a little bit, afterwards.

Good day.

5 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3

 

[Adachi]

Feeling fresh today. Snatches, again. Just a few sets. Planning on spending extra time with the kids today.

4 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	3