Noah Marek's Training log
- Thread starter NoahMarek
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Harald Motz
Level 8 Valued Member
look very strong on your IG. Keep up your great work.
NoahMarek
Level 5 Valued Member
Thanks Harald!
NoahMarek
Level 5 Valued Member
3-25-18
I am on spring break right now and have more free time so I ended up getting in another session today!
S&S
Goblet squat 36kg 3x5
Swings 36kg 1A- 6x10, 2A 4x10
-hands are still beat up so I had to switch to 2A.
Get ups 36kg 5x1/1
Stretch
Finished feeling great! I love S&S sessions!
I am on spring break right now and have more free time so I ended up getting in another session today!
S&S
Goblet squat 36kg 3x5
Swings 36kg 1A- 6x10, 2A 4x10
-hands are still beat up so I had to switch to 2A.
Get ups 36kg 5x1/1
Stretch
Finished feeling great! I love S&S sessions!
NoahMarek
Level 5 Valued Member
3-26-18S&S
2H swings 36kg 10x10
Get ups 36kg 5x1/1
Neuro grip push ups 3x10
-still need to let my hands recover more but I don’t want to take a day off swinging with my extra free time this week haha. I probably will abstain from swings tomorrow though and return on Wednesday.
I have enjoyed seeing glimpses into other’s personal/work life on here, so here is a glimpse into mine. (Picture above). I am on spring break but have a big test the Monday I return so I am putting in a couple hours each day to prepare for it!
NoahMarek
Level 5 Valued Member
3-28-18
I have been unsure whether to focus on S&S or snatches, but I have chosen the SSST as my next goal. That is 200 snatches in 10 minutes with 24kg. It’s something i’ve wanted to do for a while now so I think it will be a fun goal to pursue.
I am using the template outlined by Craig Marker in the recent ATG TSC snatch protocol but I’m expanding it to 10 minutes.
Snatch- 24kg 5r every 30s x20
-100 snatches in 10 minutes
-this felt great!
Pistol squat 16kg 3x5/5
Bent press 32kg 3x3/3
I have been unsure whether to focus on S&S or snatches, but I have chosen the SSST as my next goal. That is 200 snatches in 10 minutes with 24kg. It’s something i’ve wanted to do for a while now so I think it will be a fun goal to pursue.
I am using the template outlined by Craig Marker in the recent ATG TSC snatch protocol but I’m expanding it to 10 minutes.
Snatch- 24kg 5r every 30s x20
-100 snatches in 10 minutes
-this felt great!
Pistol squat 16kg 3x5/5
Bent press 32kg 3x3/3
NoahMarek
Level 5 Valued Member
3-30-18
So another update: I have been overgripping the kettlebell on heavier snatches/swings and am going to totally do away with that bad habit. Today I focused on hooking the bell with my fingers during snatches. It will take some practice for sure. I think about half of the reps felt great and the other pinched my calluses a little. It is humbling after snatching 32kg for a while, but I am going to stick to snatching mainly 24kg while my hands, grip, and hook technique improves.
I am excited to finally be gripping the bell properly and I know that the long term results will be good. I am thinking of also using swings to warm up for snatches so that I can groove the new grip and also finishing with farmer’s carries to also groove the new grip. Excited to see how this goes!
Get up 36kg 1/1
A+A snatch 24kg 5r x 24 repeats
Farmer’s carry (with hook grip) 2x32kg x1,1,1
Push ups 6x10
So another update: I have been overgripping the kettlebell on heavier snatches/swings and am going to totally do away with that bad habit. Today I focused on hooking the bell with my fingers during snatches. It will take some practice for sure. I think about half of the reps felt great and the other pinched my calluses a little. It is humbling after snatching 32kg for a while, but I am going to stick to snatching mainly 24kg while my hands, grip, and hook technique improves.
I am excited to finally be gripping the bell properly and I know that the long term results will be good. I am thinking of also using swings to warm up for snatches so that I can groove the new grip and also finishing with farmer’s carries to also groove the new grip. Excited to see how this goes!
Get up 36kg 1/1
A+A snatch 24kg 5r x 24 repeats
Farmer’s carry (with hook grip) 2x32kg x1,1,1
Push ups 6x10
NoahMarek
Level 5 Valued Member
Last night my wife asked me to open up a new stick of chapstick. I had just put lotion on my hands and couldn’t do it. Ego = crushed.
3-31-18
I’ve been inspired seeing @Timothy Friel getting work done despite his crazy busy schedule so there was no way I wasn’t fitting in a run today!
MAF Run- 31 minutes with walk to finish. Felt really solid through the whole run. Probably covered close to 3 miles and could have kept going for a while more. I might push it a bit on one of my runs soon and go for closer to an hour.
Now time to buckle down and get some serious studying done!
3-31-18
I’ve been inspired seeing @Timothy Friel getting work done despite his crazy busy schedule so there was no way I wasn’t fitting in a run today!
MAF Run- 31 minutes with walk to finish. Felt really solid through the whole run. Probably covered close to 3 miles and could have kept going for a while more. I might push it a bit on one of my runs soon and go for closer to an hour.
Now time to buckle down and get some serious studying done!
Timothy Friel
Level 5 Valued Member
You inspired me to shoot for the ssst!!
NoahMarek
Level 5 Valued Member
Nice! I think that is a great test to train for. I’ve decided I want to nail down my snatch technique first and spend some time building up volume A+A style. I will go after it soon though!
Harald Motz
Level 8 Valued Member
running at low heart rates sounds simple, and it actually is, when running is easy...
NoahMarek
Level 5 Valued Member
4-2-18
Get up 40kg 1/1
1A swing 24kg 5/5
From Simple to Serious Endurance week 1 day 1 (modifying it by snatching for sets of 5 and doing each set when my HR has gone done rather than emom; so really, I am using it as a template)
24kg 5r x 10
32kg 5r x 2
-Focus is on hooking the bell with my fingers and not over-gripping it. Definitely have a lot of room to improve here, but it felt pretty good today!
-Going to use the 24kg primarily but want to work in some sets with 32kg when feeling strong and as my grip technique improves.
Kb front squats 2x32kg 3 x 8
Noah Marek (training account) on Instagram: “3 sets of 8 kettlebell front squats with 2x32kg follows by farmer’s carries with the same bells to finish today’s training session! Tough…”
Farmer's carry 2x32kg 3 x 1minute with about 1 minute rest between sets
-This was tough! Forearms had a serious pump afterward!
-I'm doing some carries so that I can continue to spend more time hooking the bell and gaining strength in this position.
Great day of training!
Get up 40kg 1/1
1A swing 24kg 5/5
From Simple to Serious Endurance week 1 day 1 (modifying it by snatching for sets of 5 and doing each set when my HR has gone done rather than emom; so really, I am using it as a template)
24kg 5r x 10
32kg 5r x 2
-Focus is on hooking the bell with my fingers and not over-gripping it. Definitely have a lot of room to improve here, but it felt pretty good today!
-Going to use the 24kg primarily but want to work in some sets with 32kg when feeling strong and as my grip technique improves.
Kb front squats 2x32kg 3 x 8
Noah Marek (training account) on Instagram: “3 sets of 8 kettlebell front squats with 2x32kg follows by farmer’s carries with the same bells to finish today’s training session! Tough…”
Farmer's carry 2x32kg 3 x 1minute with about 1 minute rest between sets
-This was tough! Forearms had a serious pump afterward!
-I'm doing some carries so that I can continue to spend more time hooking the bell and gaining strength in this position.
Great day of training!
NoahMarek
Level 5 Valued Member
4-3-18Run- 29 minutes with walk to finish.
-felt a little under the weather so I jogged a bit slower than normal, well under my MAF.
Question for @Anna C and @Harald Motz , is there any way for the Polar H-10 HR monitor to track your distance without bringing your phone with you? I really prefer to disconnect from my phone while on runs, but I haven’t figured out how to track distance unless I bring it with me. Thanks in advance!
Yes, that's one of the H10's features. Here's a video about how to do it. I have done it - it works!
NoahMarek
Level 5 Valued Member
@Anna C Thanks, I think I have been doing this, but it has been tracking everything except distance traveled during runs interestingly enough... Anyway, I will play around with it a bit more before my next run and will watch the video again. Thanks again!
4-4-18
Warm up- included side-stepping swings and goblet lunges inspired by Brett Jone's excellent recent article. I really enjoyed them!
From simple to serious endurance template week 1 day 2
Snatch
24kg 10 x 5r
32kg 8 x 5r
Noah Marek (training account) on Instagram: “Kettlebell snatches are my favorite. That is all ”
Push ups 3 x 20r
Had to shorten my workout a bit today but still was solid! Snatches felt good!
4-4-18
Warm up- included side-stepping swings and goblet lunges inspired by Brett Jone's excellent recent article. I really enjoyed them!
From simple to serious endurance template week 1 day 2
Snatch
24kg 10 x 5r
32kg 8 x 5r
Noah Marek (training account) on Instagram: “Kettlebell snatches are my favorite. That is all ”
Push ups 3 x 20r
Had to shorten my workout a bit today but still was solid! Snatches felt good!
Last edited:
NoahMarek
Level 5 Valued Member
4-6-18
Get up 36kg 1/1
From simple to serious endurance template
Week 1 day 3
Snatch
32kg 10 x 5r
24kg 12 x 5r
1 arm press 32kg 5 x 2/2
Neuro grip push ups 3 x 10
-great training session. Felt good to do some overhead pressing, definitely one of my favorite lifts! I have been doing grease the groove overhead pressing lately and my presses feel stronger than ever!
Get up 36kg 1/1
From simple to serious endurance template
Week 1 day 3
Snatch
32kg 10 x 5r
24kg 12 x 5r
1 arm press 32kg 5 x 2/2
Neuro grip push ups 3 x 10
-great training session. Felt good to do some overhead pressing, definitely one of my favorite lifts! I have been doing grease the groove overhead pressing lately and my presses feel stronger than ever!
NoahMarek
Level 5 Valued Member
4-7-18
Get up 36kg 1/1
From simple to serious endurance template week 1 day 4
Snatch 24kg 6 x 5r
32kg 2 x 5r
Swing 32kg 2 x 5r
-did this session only 16 hours after yesterday’s session and hands were not well recovered yet. Had to swap out snatches for swings on the final set. Next Saturday, I will do it later in the day.
MAF Run- 31 minutes with walk to finish
-snatch session wasn’t great due to hand condition but the run was solid.
Get up 36kg 1/1
From simple to serious endurance template week 1 day 4
Snatch 24kg 6 x 5r
32kg 2 x 5r
Swing 32kg 2 x 5r
-did this session only 16 hours after yesterday’s session and hands were not well recovered yet. Had to swap out snatches for swings on the final set. Next Saturday, I will do it later in the day.
MAF Run- 31 minutes with walk to finish
-snatch session wasn’t great due to hand condition but the run was solid.
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