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Strong mobility

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Thursday 6th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Despite long days at work on a new project, I still manage to have good training sessions. Plan 044 is a good one for a busy schedule: very time efficient!
Interested? Find the closest SFG who attended Strong endurance to teach you. :)

I am also working on seminars I plan to give in 2019. If you live near Slovakia, a lot is coming.
 
Friday 7th December
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
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
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
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 1, SQ : (2 x 24kg) x 1
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
23 reps for each lift. Good volume at 5:40 in the morning.
I had a little bit later my imposed farmer walk with those two 24kg bells from the hotel room to the car trunk. :)
 
Sunday 9th December
Christmas market, hot wine.

Conditioning
Strong endurance Plan 044C.
Apparently, hot wine is a good pre-workout drink. Despite a high volume session, I performed my maximum power output so far.
 
Monday 10th December
Coffee. 2h20 driving.

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 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
Higher volume this week. Getting ready for the Christmas and New year's break.
 
Tuesday 11th December
Light breathing. Mobility routine.

Conditioning
Strong endurance Plan 044C.
Funny how the mind works.
I was pressed for time for my training. But it is interval training, so the whole session was 9 minutes, no matter how much of a hurry I was or not. But as I felt I had to go fast, each individual snatch was more powerful than when I am not in a hurry...
 
Wednesday 12th December
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 5, SQ : (2 x 24kg) x 5
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
It was a heavy session, and it felt like it.
 
Thursday 13th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
 
Friday 14th December
Light breathing. Mobility routine. Leg swings.

Strength session (medium)
PR : (2 x 24kg) x 2, SQ : (2 x 24kg) x 2
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 2, SQ : (2 x 24kg) x 2
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 2, SQ : (2 x 24kg) x 2
I was clearly not motivated, especially at 6:00 in the morning. The good point of having a program, is that you have to do the session anyway, and the feeling of having done it afterward it a great way to start the day.
 
Saturday 15th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Short session. Snatches with no sweat. Like it.
 
Monday 17th December
Light breathing. Mobility routine.

Strength session (light)
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
PR : (2 x 24kg) x 3, SQ : (2 x 24kg) x 3
Plenty of rest between each set (2,5 min, so 5 min between two sets of the same movement).
 
Tuesday 18th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
High volume session. The last two sets showed a large loss of power.
 
Wednesday 19th December
Light breathing. Mobility routine. Leg swings.
I am taping my mouth at night again. My morning BOLT, which was low lately (in the mid-twenties :() instantly increased to 36. I expect to be back above 40 for Christmas.

Strength session (heavy)
PR : (2 x 24kg) x 5, SQ : (2 x 24kg) x 5
PR : (2 x 24kg) x 5, SQ : (2 x 24kg) x 5
PR : (2 x 24kg) x 5, SQ : (2 x 24kg) x 5
Last week of the program. Pushing intensity in a reduced volume. Not as hard as I expected.

I will be travelling next week, so no kettlebells. I will go back to one-arm pushups, pistols and grippers.

In January, I will start a round of ROP with the 24kg, introducing the 28kg. That should prepare me well for Paris SFG in February.
 
Thursday 20th December
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044C.
Last session of the year.

Then dinner, wine, cigars (premium Dominican hand-made) with my colleague, before our last work day of the year.

Friday 21st December
Too late wake-up for a morning session. I did my session in the early evening, back home.

Strength session (medium)
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4
PR : (2 x 24kg) x 4, SQ : (2 x 24kg) x 4

It felt good and strong. That was the last structured session for the year. Now it is going to be GTG OAP and OAOLPU, and the occasional pistol, until I am back to Slovakia after New year.

Enjoy your holidays everyone!
 
Back to normal, after a few days of food, wine, whisky, and other small pleasures of life. Training was limited as planned to an occasional pistol and OAP/OAOLPU.

Wednesday 2nd January
Light breathing. Mobility routine. Leg swings.

I am starting ROP (presses only) as the basis of my preparation for Paris SFG in February. It should get me the strength needed to handle it. For the skill part, I am going to practice light on variety days, and continue snatches with Strong endurance plan 044.

Structure: Monday light, Wednesday heavy, Friday medium, and Tuesday, Thursday as variety days.

Today was heavy day.
As I know 24kg going to be too light to be really beneficial, but 28kg put me at risk to crash rapidly, I am going to mix both with lower rungs with 28kg and the rest with 24kg.

ROP (heavy)
28kg x 1, 24kg x 2, 24kg x 3
28kg x 1, 24kg x 2, 24kg x 3
28kg x 1, 24kg x 2, 24kg x 3
28kg x 1, 24kg x 2, 24kg x 3
28kg x 1, 24kg x 2, 24kg x 3
(Edited - those are ladders of 1, 2, 3, not 1, 1, 2, 1, 2, 3...)

The plan was three ladders of 1, 2, 3, with the first single at 28kg. It went well, I so completed all 5 ladders. I will go up to 5 ladders of 5 as soon as I am capable of, and see how I can increase the load of the lower rungs. Once I complete all 5 ladders of 5, I will likely start over with the 28 only and 3 ladders of 3. Well, that's the plan. We'll see how it goes.
 
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Friday 4th January
Light breathing. Mobility routine. Leg swings.

After a long day, and a few hours in a car and a lot of snow, I could do my training.
ROP (medium)
KB Cean and press:
(28kg x 1, 24kg x 2) x 5
I already achieved ROP with 24kg, so did not want to do it again, but if 28kg is ok for singles, I feel it would be too much for the full ladder.
This approach of using the 28 for lower rung appears to be a good compromise.
 
Monday 7th January
Up at 4:30. I was just rested enough. Good time for Light breating.
Then mobility routine, leg swings.
Eggs, coffee, car for 2h30.

Afternoon, ROP (light)
KB Clean and press: (28kg x 1) x 5
First clean and press on the right was easy.
So it happened: I was overconfident, let the tension leak after the left hand clean, and was stuck in the middle of the press. I did not try to recover from this awfully badly started press. I put the bell down, cleaned it again, paid attention to generating tension, and pressed. This time, it went up properly.
The remaining 8 presses were easy. I have learned my lesson (again). Technique is everything.
 
Tuesday 8th January
Late wake-up. Morning mobility routine and leg swings became afternoon mobility routine and leg swings. Better late than not.

Conditioning
Strong endurance Plan 044B.
Lot of snatches with a 24kg kettlebell. I am not going to do any other kind of ballistics until the SFG cert in Paris in mid-February. We will see how well it prepares me.

Later on: play with 24 and 28kg kettlebells (getups, FS PM...).
 
Wednesday 9th January
I found the courage to stand up early enough this time...
Light breathing. Mobility routine. Leg swings.

Then ROP (heavy)
KB Clean and press: (28kg x 1, 24kg x 2, 24kg x 3, 24kg x 4)
At 6:30 in the morning, I was pushed by time. Option B was to do as much as I could and finish the rest after work.
Option A was to do all ladders right away and be done with it. I prefered option A.
Between rungs, I followed a typical "I do, you do" timing. Between rungs, I visualized the set I just did, then got ready for the next rung. Relatively easy at the beginning. By the fifth ladder, I allowed myself a bit more of rest, to ensure quality reps till the end. The last 4 reps were certainly not easy. We will see how many ladders to 5 I am able to do next week.
The entire session took 50 minutes.

After work, I will probably play a bit with getups and other easy movements. SFG Practice.
 
Thursday 10th January
Light breathing. Mobility routine. Leg swings.

Long day at work.

Hard to find motivation tonight, but a program is a program, you have to do it.
Conditioning
Strong endurance Plan 044B.

Overall it went well. I did a total of 120 powerful explosive snatches. At 115, everything was ok. I did the 5 last snatches with my right hand. No problem, powerful. Then I looked at my hand and saw blood on one finger. Damn. Some skin went off. On the final few snatches.
I probably will have to postpone my next snatching session. :(
 
Friday 11th January
Light breathing. Mobility routine. Leg swings.

ROP (medium)
KB Clean and press: (28kg x 1, 24kg x 2, 24kg x 3)
Again mostly in the "I do, you do" style. It is not my goal to have high density in training, but I am short on time in the morning, and the 24kg is not too challenging.
The session took approximately 30 minutes.

When I start 5th rung next week, I will have to rest more between ladders... which means to stand up earlier...
 
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