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My Busy Dad protocol - a GtG success

another day of heavy snatches. very fun .

Wrapping right wrist seems to be helping with pain still.

I'm not sure if this is cheating but , I've been trying out adding in intermittent swings to help hike the bell back to load up the hips . Helps me make the snatch a little less squatty, and makes the 32k easier to handle.

5 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1053
 
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Very light day today.
Very busy.
Might squeeze in a couple more before bed.
Back feels like it's back at 100%

2 Series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch105-
 
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Heavy snatches.

Another big day Today. Another upgrade to the chart.

Today was doing 5s with the 32kg.
Up from triples.

6 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
Today snatching, getting more hip hinge, and less squatty made sets of 5 possible.

Cue was , get the shoulders lower.
 
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Good day today. Snatches are starting to feel easy with this bell.

10 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
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Grip was really challenged today. Getting used to engaging the lats after the float, but my grip isn't used to it.

Days like these are a reminder that maybe I could just do these and I wouldn't need snatches.

5 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
a little variation today .
ran the first couple sets back to back for 4x5.
threw in a couple sets of clean + press at the end.
definitely gets the breath going.

10 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
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this bell is starting to feel a little light.

the pace of snatches is increasing, the form is becoming really solid, and the bell is kinda floating up to the top with ease.

10 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
Heavy snatches. Grip was very challenged. Forearms feel sore now. If it doesn't feel recovered tomorrow, then we're probably going to do presses.

Today was doing 5s with the 32kg. Had a hard time loading the hips today. Form was more squatty less hingey.

I wasn't quite getting the cue to lower the shoulders so that the hip hinge could take more of the brunt.

Very frustrating that I kept noticing it, and thinking about it. But it didn't really get fixed today during the rep.

6 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch1055
 
Another update to the chart .

the 24kg bell was feeling a bit light, and today sets of 10 feel just right.

5 Series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch10105
 
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Another late night session . Glad there aren't too many of these.

This time following the QnD timing protocol and having a lightened volume for today.

40 reps , Done in less than ten minutes and before midnight this time.

Was able to keep from panting , breathing through the nose . And, just pacing a bit during the rest period.

2 Series a la QnD
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch10105
 
Press today.

I don't usually back to back the same exercise (did alot of snatches this week). but, when i do, it probably doesn't matter that much; one way or the other.

gave me another touch of tempation to either go to swings + press , or snatch exclusively .

it's still not an obviously beneficial move to change my current program.
the minimalism is tempting.
some people like to add.
I apparently like to take away.

thinking it over for a minute: Results keep coming so I stay on the path, for now.

5 series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch10105
 
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Swings today.

lots of great bracing at the top of these reps.
feeling very fresh today.

shoulders are still canting at the bottom of the reps.
still looking to square that up more.

the break could still be later.
best timing isn't on every rep yet.
but some sets have some reps with a very late break with a very deep hinge.

getting there. guessing that when the form becomes more perfect i'll look at upgrading to a 40kg bell.

10 Series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch10105
 
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Heavy snatches.
Grip was very challenged.
Forearms feel sore again.

dropped more than 1 rep in the grass.
unpopular admission: I've never bought or used chalk. so, maybe it's time.

Still having a hard time loading the hips .
Form was very squatty, and going for the hinge didn't quite work out the way I'd hoped kinda helped me miss a rep .

Hardstyle kettlebell (instagram) of West Australia fame frequently quips about snatching heavy weights - "there is no way to swing this weight overhead into a snatch" .
Maybe the snatch isn't quite what I've imagined.
maybe it's more of a mix of squatty form, and hinge form to express the power upward.
Or, maybe it's just a snatch.

And, maybe I'm in need of chalk.

5 Series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch-105
Update to the chart - Retiring the 16kg bell for now.
 
Great training log! I love the simplicity and consistency. So you're GTG-ing most of these throughout the day? Pretty ridiculous progress.

Your press is really strong - 32 for sets of 5. I think you said 10 is a rep max? Did you achieve that with GTG or another program? I have a second kid on the way now so maybe I'll take some inspiration from you when the time comes!
 
@Dayz
Thanks!

Yeah I just visit the courage corner every so often throughout the day. I do a left hand and right hand set each visit.
Since last fall, I've been on Grease the Groove only. Just 3 exercises, mostly. I guess on average each exercise gets used twice a week or so. And yeah my press is over ten each arm now. I'll have to test again to find out if I gained a rep or two.

The progress actually resembles simple and sinister now that I think of it. New bell in about 6 months per the step progression.

Basically the protocol is, I try to get 50-100 reps daily.
 
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Adachi said:
@Dayz
Thanks!

Yeah I just visit the courage corner every so often throughout the day. I do a left hand and right hand set each visit.
Since last fall, I've been on Grease the Groove only. Just 3 exercises, mostly.

The progress actually resembles simple and sinister now that I think of it. New bell in about 6 months per the step progression.

Basically the protocol is, I try to get 50-100 reps daily.
Click to expand...
Definitely mission accomplished! Swings, presses, snatches. Such a good combo. Keep smashing it!
 
Press today. Basically a recovery day now for the grip.

1 Series
Reps per ( L + R ) for each series16kg24kg32kg
Swing 2H / 1H--20 / 10
Press--5
Snatch-105
 
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Press today. Basically a recovery day now for the grip.

trying out viking push press today. i think the timing is imperfect . but makes the press with 32kg more enjoyable.

Only got to 1 series yesterday . follow through on volume today .

10 Series
Reps per ( L + R ) for each series24kg32kg
Swing 2H / 1H-20/10
Press-5
Snatch105
 
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