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My Busy Dad protocol - a GtG success

Clean & press ladder.

Clean, press 1x
rest.
Clean, press 2x
rest.
Clean, press 3x
rest.
Clean, press 4x
rest.

Stop.

Back muscles still notably sore from yesterday.
No other pain or complication. Just sore through most of the back from 48kg swings yesterday.

Garage arrangement has been upset.
Recalibrating expectations about getting Turkish getups going sooner than later.

I never thought this would be a part of my life. There is a small john deer tractor in the way.

Will reassess the current plan, no rush.
 
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Snatch 32kg​
Left​
Right​
0:00​
1​
​
0:15​
​
1​
0:30​
1​
​
0:45​
​
1​
1:00​
1​
​
1:30​
​
1​
2:00​
1​
​
2:30​
​
1​
3:00​
1​
​
3:30​
​
1​
4:00​
1​
​
4:30​
​
1​
5:00​
1​
​
5:30​
​
1​
6:00​
1​
​
6:30​
​
1​
7:00​
1​
​
7:30​
​
1​
8:00​
1​
​
8:30​
​
1​
9:00​
1​
​
9:30​
​
1​
10:00​
1​
​
10:30​
​
1​
Realized every 15 seconds wasn't going to be a sustainable pace. Switched to 30 seconds after the first minute and it worked out.

Could've gone for longer. Kids got home.

Felt good today.

EDIT: woke up the next day sore. I am of two minds about that -
1 . good, I got exposure to an unadapted stressor.
2. not looking forward to working on sore upper back and traps.

I will try and fit in some swings next.
 
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Press 32kg​
Left​
Right​
0:00​
1​
​
0:30​
​
1​
1:00​
2​
​
1:30​
​
2​
2:00​
3​
​
2:30​
​
3​
3:00​
1​
​
3:30​
​
1​
4:00​
2​
​
4:30​
​
2​
5:00​
3​
​
5:30​
​
3​
6:00​
1​
​
6:30​
​
1​
7:00​
2​
​
7:30​
​
2​
8:00​
3​
​
8:30​
​
3​
9:00​
1​
​
9:30​
​
1​
10:00​
2​
​
10:30​
​
2​
11:00​
3​
​
11:30​
​
3​

Felt good today.
However. This spacing is a little tight right now conditioning-wise.
Maybe it's time to get a gym boss or interval timers going.
 
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Swings 40kg​
Sets​
0:00​
10​
1:00​
10​
2:00​
10​
3:00​
10​
4:00​
10​

AM workout.
today hoping for a PM workout a la' Strength secrets.
experienced some congestion in the grip.
breathing did come down by the next set, but the heart rate was basically raised the whole time and never really came down.
still got a ways to go from no conditioning work.
we'll see how this goes
 
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Long cycle 32kg
1L+1R, rest, EMOM
10 series
10 minutes
20 reps total

Slight congestion in quads.
Felt light on the shoulders.
Felt a bit of aerobic feel as I went.
May try 40kg EMOM one side only per minute.
May try upping the jerks or moving to press.

Good light practice.

EDIT: taking a cycle of long cycle and clean & press.

Current goal is daily moderate training
my schedule has interruptions (rest days) built-in
OLAD - EMOM - about 10 minutes
here's the current weight selection layout.
Movement & WeightG-GG+
Clean & Jerk-32kg40kg
Clean & Press24kg32kg-
Pick a different square every day.
 
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Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10 series
10 minutes
20 reps total

Slight congestion in quads.
Slight congestion in lower back.
Felt moderate on the shoulders.
Felt a lot of aerobic feel as I went.
Lots more breathing.

Good moderately heavy practice
 
Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
15 series
15 minutes
30 total reps

After a sore day off ...
( 40kg jerks had a larger effect than I expected. )
Cleans felt very light on the quads.
Press helped Shoulders feel challenged.
Right shoulder is much stronger than Left.
Congestion in left shoulder.
Lower back is strong and stable.
 
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Long cycle 40kg (am)
1L, rest EMOM x2
1R, rest EMOM x2 +60s
5 series
10 minutes
10 reps total

Took a couple days off to travel
No muscle congestion.
Easy practice.
Solid reps.

Edit: had to bring in the trash bins. Backwards and uphill I pulled them up the driveway. And my quads screamed at me that they had noticed that we did jerks today.


EDIT: SECOND MICRO SESSION TODAY (pm)
Long cycle 40kg
1L, rest EMOM x2
1R, rest EMOM x2 +60s
5 series
10 minutes
10 reps total

Still no muscle congestion in arms or legs.
Very light feeling practice.
 
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Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
20 series
20 minutes
40 total reps

Felt completely recovered after a day off.
Cleans felt very light on the quads.
Press felt challenging
Right shoulder is stronger than Left.
Slight Congestion in left shoulder.
Lower back is strong and stable.
 
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Long cycle 32kg, 40kg

1L, 32kg, rest EMOM x2
1R, 32kg, rest EMOM x2 +30s
1L, 40kg, rest EMOM x2 +60s
1R, 40kg, rest EMOM x2 +90s

5 series
10 minutes
20 reps total

Felt mostly recovered after yesterday's session
Cleans felt very light on the quads.
Press felt challenging
Right shoulder is stronger than Left.
Very Slight Congestion in left shoulder.
Lower back is strong and stable.
 
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Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
5 series
5 minutes
10 reps total

Felt mostly recovered after yesterday's session
Cleans felt very moderate on the back.
Jerk felt moderate
Right shoulder is stronger than Left.
Very Slight Congestion in left shoulder.
Lower back is strong and stable.
 
Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
20 series
20 minutes
40 total reps

Felt completely recovered from yesterday.
Cleans felt very light on the quads.
Press felt moderate.
Right shoulder is stronger than Left.
Almost no Congestion in left shoulder.
Lower back is strong and stable.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total

Felt mostly recovered after yesterday's session
Cleans felt challenging on the back.
Jerk felt moderate on shoulders and triceps.
Right shoulder is stronger than Left.
Very Slight Congestion in left shoulder.
Moderate congestion in lower back.
Lower back is strong and stable.
Surprisingly, passed the talk test.
Surprisingly My max is more than this.
Not sure how much more.

Tomorrow seems like a good time for a rest day.
Maybe an opportunity for light cleans and presses.
 
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Clean & press 24kg (AM)
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
10 series
10 minutes
20 total reps

Felt sore and minimally recovered from yesterday.
Cleans not really felt on the quads.
Press felt light on the shoulders.
Right shoulder is stronger than Left.
No Congestion in left shoulder.
Lower back is strong and stable.
Mild congestion in lower back.
Left Knee felt uncomfortable for a couple reps, adjusted stance to wider toe angle, resolved it.

I hate morning workouts and for some reason I think I always will.
Maybe a PM session with the 24kg is in order today.
basically felt alot like active rest.
Not much challenge in the motion.
Went slow and controlled in the press even though I could VPP the 24kg no problem.
 
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Clean & press 24kg ladders
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
30 series
30 minutes
60 total reps

Lost count and lost track. But
Before 10 minutes , singles
Around 10 minutes , 1-2-3 ladders
Around 15 minutes , 1-2-3-4 ladders
Around 20 minutes , 1-2-3-4-5 ladders
At 30 minutes , stop at top of the 5 rung ladder.

Felt moderately recovered from yesterday.
Cleans not really felt on the quads.
Single Press felt light on the shoulders.
3 rep press felt moderate on shoulders.
5 rep press induced congestion in shoulders.
Right shoulder is stronger than Left.
Heavy Congestion in left shoulder.
Lower back is strong and stable.
Mild congestion in lower back.

Lots more sweat and some raised breathing.
No problems with the talk test.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total

Felt mostly recovered after yesterday's session
Cleans felt moderate on the back.
Jerk felt moderate on shoulders and triceps.
Right shoulder is stronger than Left.
Slight Congestion in left shoulder.
Mild congestion in lower back.
Lower back is strong and stable.
Surprisingly, passed the talk test.
Surprisingly My max is more than this.
Not sure how much more.
 
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