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Strong mobility

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Thursday 25th October
Nothing apart from some basic mobility work.

Friday 26th October
Morning mobility routine. Leg swings.

Strength session
BB press: 50kg x 3, 4, 5, 3
I feel a bit beat up this week. Even 50kg did not feel as easy as it should.

Deadlift: 130kg x 3, 4, 3
All alternate grip. My lower back is still a bit fatigued after the heavy session from Wednesday, so it is not the time to be focusing on grip strength, but really on proper back alignement. Good that it was not a heavy session.

Mobility
Cossack @24kg
Sitting groin stretch with isometric contractions.
Tactical frog series.
Again sitting groin stretch with isometric contractions and added load 16kg x 3.

I saw my strong and flexible colleague and friend @Pierre Martini press easily his SFG2 bell and perform a perfect side split. I have some catching up to do!

Thanks you, Still cant do OAOLPU ! and thanks for your presentation on how to structure a speech plan ! On the STRONGFIRST FRENCH OPEN DAY very usefull.
 
Well, @Pierre Martini , you are strong enough to do the OAOLPU. It is just a matter of technique. See you in February for another SFG cert!
 
Thursday 15th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
I am starting to really like this plan. My snatches are getting much more powerful.
 
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Saturday 17th November
Light breathing. Mobility routine. Leg swings.

Too lazy to do my training in the morning at 6:00 on Friday. So I did it at 6 (PM) on Saturday.

Strength session (medium)
KB press:
(2 x 24kg) x 1, rest, KB front squat: (2 x 24kg) x 1, rest
(2 x 24kg) x 2, rest, KB front squat: (2 x 24kg) x 2, rest
Repeated for a total of 4 ladders.

Roughly EMOM, so about 16 minutes of training.
 
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Sunday 18th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Push band feedback: most powerful snatches so far. HR monitor feedback: not so draining. Breathing feedback: only power breathing (exhaling) through the mouth, all the rest through the nose.
Good.
 
Monday 19th November
Light breathing. Coffee. Then 2h45 in the car to get to my work location of the week.

Strength session (light)
PR : (2 x 24kg) x 1
SQ : (2 x 24kg) x 1

Repeated 5 times for a total of 5 reps each, in 10 min. Just repeating last week, as I will have too much additional stress this week to really push it. I have 4 snatches sessions this week, that should be enough for the training stimuli...

Mobility
Cossack @24kg.

Slow start for the week.
 
Tuesday 20th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
This is the 6th week of doing this plan. My snatches have really improved, they are much more powerful. Next week is a test week. I am curious...

For this reason, I am not pushing the strength part, just playing with the 24s.
 
Wednesday 21st November
Mobility routine. Leg swings.

Strength session (heavy)
(PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3) x 5
Keeping the heavy day still relatively light. It is the occasion to concentrate more on form, rather than fighting to finish the lift. I keep some density into it, starting every 90 sec, alternating presses and squats (so aboout 3 min between sets of a similar exercise).
 
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Thursday 22nd November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
A short session. Not too draining, considering the results of the HR monitor, and almost the most powerful I have done so far. I am very happy with the plan. My technique has improved, my power is up, and it is compatible with a normal strength program.
 
Friday 23rd November
Light breathing. Mobility routine. Leg swings.

Strength session (medium)
(PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2) x 9
Easier sets than Wednesday, but more volume. Done before 7AM. I had to motivate myself a bit.
 
Saturday 24th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Powerful snatches. Heart rate stayed relatively low. Good session.
 
Sunday 25th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Last session before the deload week and the test.
 
Monday 26th November
Light breathing. Mobility routine. Leg swings.
Coffee.
Car travel for 2h30.

End of the day,
strength session (light)
PR : (2 x 24kg) x 1, SQ : (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 1, SQ : (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2

Just two ladders, up to 2 reps. Easy, low volume. Good for starting the week.
 
Tuesday 27th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Medium volume. Deload week before testing. Good power on right side. Not so regular on left side, but still higher than usual.

Mobility
Side split work.
 
Wednesday 28th November
Light breathing. Mobility routine. Leg swings.

strength session (heavy)
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4

PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3


Done between 6:20 and 6:45 this morning. I was up around 5:30, so it finally took me a bit less than one hour to decide to do the training in the morning. :)

"I am too busy to train". Nope, there is always a way. It took me 25 min this morning, and this is time I would have spent lying in bed, not even sleeping.

Tonight, I will probably do a session of Flexible steel Program minimum. It takes less than 10 min.
 
Thursday 29th November
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Last session before testing. Despite looking the same (reps, sets, rest), those latest sessions were different than the first ones. Power output is higher.
 
Friday 30th November
Light breathing. Mobility routine. Leg swings.

Strength session (medium)
PR : (2 x 24kg) x 1, SQ ; (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ ; (2 x 24kg) x 2

PR : (2 x 24kg) x 3, SQ ; (2 x 24kg) x 3
Repeated 4 times. 24 presses, 24 squats between 5:55 and 6:30 (approximately 1min30 between each set).

I earned my coffee this morning.
 
Monday 3rd December
Light breathing. Mobility routine. Leg swings.

Strength session (light)
PR : (2 x 24kg) x 1, SQ : (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 1, SQ : (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2

Low volume, low intensity for an easy start of the week. The biggest challenge was the first set, as the bells were all day in the trunk of the car in a near O Celsisus atmosphere, and then quite cold...
 
Tuesday 4th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Long day, tough day. I started the session with erratic snatches.
What is interesting is that, by the end of the session, they were powerful and regular on both sides. I don't warmup, so the beginning of the session is sometimes like a warmup.
Still good progress after those few weeks of snatches.

I will definitely keep on going with this plan.
 
Wednesday 5th December
Lazy. So no routine, nothing in the morning. Sometimes, it happens...

In the evening, after a loooooong day,
Strength session (heavy)
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 5, SQ : (2 x 24kg) x 5
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
 
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