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Strong mobility

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Sunday 13th January
Light breathing. Mobility routine. Leg swings.

Conditioning
Postponed session of snatches, to allow my finger to heal a bit.
Strong endurance Plan 044B.
I am still entering the program, so doing a few sessions of increasingly higher volume. It went well today, and all snatches were at an appropriate level of power. One more month until SFG recert.
 
Monday 14th January
Light breathing. Mobility routine.
2h30 in the car.

Afternoon,
ROP (light)
KB Press
(28kg x 1, 24kg x 2) x 5
In the "I go, you go" manner. Done in less than 15 min.
We met finally met IRL our colleague in the current project. Former navy SEAL. He knew a lot about Pavel and kettlebells (and actually performed the SSST). This is a small world.
 
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Tuesday 15th January
Light breathing. Mobility routine. Leg swings.

Late afternoon,
Conditioning
Strong endurance Plan 044B
Lot of snatches with the 24kg.
Interesting data today. My max HR was 164 (while it is normally around 170-175 for this kind of volume), and my recovery was very good between series (HR sometimes under 100). This program might be doing some good to my aerobic recovery abilities.
 
Wednesday 16th January
Light breathing. Mobility routine. Leg swings.

Morning session.
ROP (heavy)
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4, 5) x 2
(28kg x 1, 24kg x 2, 3, 4) x 3
2 ladders to 5, and 3 ladders to 4. That was the plan. If I add one rung of 5 each week, I should finish the cycle one week before the Paris SFG, which is good timing.

In the evening: I just played. I tried a Getup with 24kg. It was done very clean. To the standard, but not solid as I like them. I need to practice some of those in variety days to get back quickly where I should be.
 
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Thursday 17th January
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044B
 
Friday 18th January
Light breathing. Mobility routine. Leg swings.

Morning session.
ROP (medium)
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4) x 2
(28kg x 1, 24kg x 2, 3) x 3
By the book, I should have done 5 ladders of 4 (the program states that on medium day, we should stop at one rung lower than the highest ladder of the heavy day).
Anyway, as I have been building volume fast at first, I am going a bit more slowly and matching each ladder individually between heavy/medium/light. It will ensure a smoother increase of volume and avoid being too high for too many weeks.
It also keeps variability between session higher.
 
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Saturday 19th January

Conditioning
Strong endurance Plan 044B
High volume of snatches. 160 with a 24kg.

Plan for Sunday: hard rest!
 
Monday 21st January
Light breathing. Mobility routine. Leg swings.

ROP (light)
KB press:
(28kg x 1, 24kg x 2, 3) x 2
(28kg x 1, 24kg x 2) x 3
Same approach as for the medium day: matching the ladders of the heavy day.
I also do not re-clean the bell before each press in light day.
 
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Tuesday 22nd January
Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044B
Lot of snatches with a 24kg.
What better way to celebrate one's birthday?
 
Wednesday 23rd January
Light breathing. Mobility routine. Leg swings.

ROP (heavy)
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4, 5) x 3
(28kg x 1, 24kg x 2, 3, 4) x 2
Again done in the morning, from 5:41 to 6:46, so 1:05 in total.
As the volume goes up, and with higher-reps rungs, I find myself increasing rest periods. Next week, I will have 4 ladders to 5, so I need to wake up earlier if I want to keep quality reps.
I keep visualising each set after I have done it. It forces a minimum time of rest, and it virtually doubles the number of reps my brain has done.
I have slightly changed where I grip the 28kg bell, resulting in a better position to start the press and no more hurting of the forearm. Still discovering micro-improvement every time. Technique, technique, technique...
 
Thursday 24th January
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044B
High volume today.
I had to abort the last few sets. My left hand was starting to hurt. The slight pain was absolutely manageable, but this king of pain is when the handle starts pinching calluses, and the risk of hand tear is very high. Better safe than sorry. I did 130 snatches instead of 160, but I will be able to snatch again on Saturday.
I checked my power afterward, and it indeed dropped significantly during that set. It confirmed I made the right choice.
 
Friday 25th January
Light breathing. Mobility routine. Leg swings.

ROP (medium)
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4) x 3
(28kg x 1, 24kg x 2, 3) x 2
45-50 minutes approximately. Even though it was again in the morning, it was not too hard. In theory, two more weeks before a one week break (coinciding with SFG cert in Paris) and a new cycle.
 
Sunday 27th January
Light breathing. Mobility routine. Leg swings.

SFG practice - by the book
Swing: 24kg x 10 left and right
Getup: 24kg, left and right
Double clean: (2x24kg) x 5
Press: 24kg x 5 left and right
Double front squat: (2x24kg) x 5
Weight check: 67,8kg.
Observations: my getup is still to the standard, but has become a bit weak. I need more stability (=practice). I also tend not to pause enough at the squat. I have to remember that.
No technical practice for the snatch. I am doing enough of those already.

Conditioning
Strong endurance Plan 044B
Medium volume. Good session. No drop of power, even at the last set. Better technique (catching the bell in the hook of the fingers - no hurting hands). Happy.
 
Monday 28th January
Light breathing. Mobility routine. Leg swings.

Snow calamity. 3h40 of travel in the car instead of a little more than 2 hours.
A bit tired at the end of the day. Fortunately, Monday is a light day.
ROP (light)
KB press: (28kg x 1, 24kg x 2, 3) x 4, (28kg x 1, 24kg x 2)
I forgot to match ladders with the heavy day, and so did a fourth ladder to 3. I remembered for the last one.
"I go, you go" format, so short session of about 20 min.

Steak and vegetables to recover.
 
Tuesday 29th January
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044B
 
Wednesday 30th January
Light breathing. Mobility routine. Leg swings.

ROP (heavy) - Morning
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4, 5) x 2
I rushed too much and was out of energy at the end of the second ladder. Decided to call it done for the morning, went to work and did the rest back at the hotel.

ROP (heavy) - Evening
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4, 5) x 2
(28kg x 1, 24kg x 2, 3, 4) x 1
Much better. I took my time and forced the rest. Basically, about as many minutes as I did reps on the previous set.

Lesson learned. The long and last heavy session, next week, is planned entirely for the evening, so that I don't feel the need to rush.

Now it's time to eat.
 
Thursday 31st January
Light breathing. Mobility routine. Leg swings.

Conditioning
Strong endurance Plan 044B
Stress cup was close to full today, so I did a lighter session than planned.
 
Friday 1st February
Light breathing. Mobility routine. Leg swings.
Not at all motivated, but it has become some kind of habits, so I am consistent here.

ROP (medium)
KB Clean and press:
(28kg x 1, 24kg x 2, 3, 4) x 4
(28kg x 1, 24kg x 2, 3) x 1
Done in the afternoon once back home. It went well with no issue. Even the cleans were clean. The 28kg did not feel light, but not heavy either.
The volume is high now, I need to rest a bit between rungs and ladders, and having a time limit in the morning is not conclusive to quality training. So this week and next week, it is going to be evening training.
Anyway, next week is the last one of the cycle, just one week before Paris SFG.
I am weighing 66,9kg this evening (before wine).
 
Saturday 2nd February
Light breathing. Mobility routine.

Conditioning
Strong endurance Plan 044C
Reducing volume. Less than two weeks before SFG.
 
Sunday 3rd February
Light breathing.

SFG practice - by the book
Swing: 24kg x 10 left and right
Getup: 24kg, left and right
Double clean: (2x24kg) x 5
Press: 24kg x 5 left and right
Double front squat: (2x24kg) x 5
Better getups than last weekend. Squats were properly paused.
Weight still under 68kg despite a lack of attention during the weekend.
 
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