Strong mobility

jef

I am a student of strength.
Certified Instructor
Friday 21st June
Light breathing. Mobility. Pistol x 2, OLP-OAP. Leg swings.

Strength session
KB press: (28kg x 1, 2, 3, 4) x 1, (28kg x 1, 2, 3, 4-3) x 2, (28kg x 1, 2)
I stopped the session in the 4th ladder. I had already missed the 4th rep on the left in 2 ladders, and form was breaking again on the left. I won't allow no-quality reps for the sake of the program.

Mobility
Flexible steel PM@16kg.
Side split work (straddle, tactical frog).
 

jef

I am a student of strength.
Certified Instructor
Saturday 22nd June
Light breathing. Mobility. Pistol x 2, OAP.

Conditioning
Strong endurance 060 (light snatches)

Monday 24th June

Light breathing. Mobility. Pistol x 2, OAP. Leg swings.

Move prep, mobility
Flexible steel program minimum @16kg

Strength session
Bench press: 62,5kg x 5, 5, 5, 4, 3
I have noticed two big issues in my form.
1. My grip is too narrow, so I am more doing a closed-grip bench than a standard bench. I did less reps for the two last sets as I was experimenting different grips.
2. My forearms are not vertical at the bottom, so I am leaking strength at the start.
I will start again really light with a focus on these two points. No place for ego.

Flexibility
Loaded straddle and tactical frog series.

Breathing
Oxygen advantage advanced exercices.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 25th June
Light breathing. Mobility. Pistol x 2, OLP-OAP.

Conditioning
Strong endurance 060 (light snatches)
I stayed at the minimum dose, as I am not yet as aerobic as expected. After 4 sessions, I can compare HR, and see the pattern improving. Two more sessions like this, and I may (or may not) add volume.
It is a very boring program, as most aerobic-oriented ones. But I already see it working.

Breathing
Oxygen advantage advanced exercices.

Flexibility (medium)
Front split work.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 26th June
Mobility. Pistol x 2, OLP-OAP. Leg swings.

Strenght (light day)
2KB press: (2 x 24kg) x 1 rep x 6 sets

Breathing
Oxygen advantage advanced exercices.

Mobility
Flexible steel PM@16kg.
 

jef

I am a student of strength.
Certified Instructor
Thursday 27th June

Conditioning
Strong endurance 060 (light snatches)
Exactly the same parameters than during the past 4 sessions, and already HR looks much better. One more session with the same parameters, and I start to slowly increase volume.

Breathing
Oxygen advantage advanced exercices.

Flexibility (medium)
Front split work - Contract-relax
 

jef

I am a student of strength.
Certified Instructor
Friday 28th June
Light breathing. Mobility. Pistol x 1, OAOLP.
After some time, I tried a One-arm one-leg pushup. It felt very solid. Happy.

Strength
KB press: (28kg x 1, 2, 3, 4) x 3, (28kg x 1, 2, 3) x 2
I want to favour neuronal adaptation and technique, rather than muscle mass. I also had a long and hard session last time with misses on the left at 4 reps.
So I went GTG style today, with a rung every now and then, and repeated last week ladders.
Good call. I made all the lifts this time, with proper technique.
 

jef

I am a student of strength.
Certified Instructor
Saturday 29th June
Mobility.

Conditioning
Strong endurance 060 (light snatches)
Still the same session, but again improvement in HR rate. Next week, on Tuesday, I start to add volume. It is a desperately boring program, but damned effective.
 

jef

I am a student of strength.
Certified Instructor
Monday 1st July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Breathing
Oxygen advantage advanced exercices.

Movement prep

Flexible steel program minimum @20kg

Strength (volume)
Bench press: 50kg x 5, 5, 5, 5, 5
Super light this week to really focus on correcting technical flaws: finding the right grip width, and keeping forearm vertical at the bottom (i.e. hit the chest a lot lower than I would like to).

Barbell LB-squat: 20kg, x 5, 40kg x 3, 5, 50kg x 5, 60kg x 5
Super light, so not a surprise that it was easy, even with a pause at the bottom. I know by experience that I need to start again light if i don't want painful soreness for the next few days. So I kept it to a warmup today.

Flexibility
Loaded straddle and tactical frog series.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 2nd July
Light breathing. Mobility. OLP-OAP. Leg swings.
I am a little sore from yesterday, even though I kept the squats light, so no pistols today.

Conditioning
Strong endurance 060 (light snatches)
Upping the volume. 26 minutes instead of 20.

Breathing
Oxygen advantage advanced exercices.

Flexibility
Front split work.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 3rd July
Light breathing. Mobility.

Mobility
Flexible steel program minimum @16kg

Strength (light)
2KB press: (2 x 24kg) x 2 reps x 8 sets
With plenty of rest.

Breathing
Oxygen advantage advanced exercices.
 

jef

I am a student of strength.
Certified Instructor
Thursday 4th July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
26 minutes of snatches. Not as good as Tuesday, but still better than the 20 min when I started.

Breathing
Oxygen advantage advanced exercices.
 

jef

I am a student of strength.
Certified Instructor
Friday 5th July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Strength session
KB press: (28kg x 1, 2, 3, 4) x 4, (28kg x 1, 2, 3) x 1
GTG. From around 14:00 to 17:30. All reps passed with good and solid form.

Breathing
Oxygen advantage advanced exercices.

Flexibility
Side split work (loaded straddle, tactical frog).
 

jef

I am a student of strength.
Certified Instructor
Saturday 6th July
Light breathing. Mobility. Pistol x 2. OAOLP. Leg swings.
(weekly test of the one-arm one-leg pushup: was easy. Easier than with the daily practice).

Conditioning
Strong endurance 060 (light snatches)

Breathing
Oxygen advantage advanced exercices.
 
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jef

I am a student of strength.
Certified Instructor
Sunday 7th July
Light breathing. Mobility. Pistol x 2. OLP-OAP. Leg swings.

Then, rest.

Monday 8th July
Light breathing. Mobility. Pistol x 3. OLP-OAP. Leg swings.
For pistols, the left side is good, but the right is not. I need to assess what makes it so much more difficult (mobility issue, motor control?).

Move prep
Flexible program minimum @20kg

Strength
Bench press: 55kg x 5, 5, 5, 5, 5
Squat: 60kg x 5, 5, 5

Still keeping both lifts at a very low intensity. I am mostly rehearsing the movement and focusing on correcting issues.
The bench is feeling much better. I have changed my arm position, taking a wider grip (ensuring to have vertical forearms at the bottom) and touching lower (also vertical forearms at the bottom). Weird at first, this is why I started so light, but it seems to ay off.
Squats are also very light. If I add 10 kg per week, I will be back to 100+kg soon enough.

Flexibility
Loaded straddle, tactical frog.

Breathing exercices
Oxygen advantage advanced exercices, IHT.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 9th July
Light breathing. Mobility. Pistol x 3 (left, 1+2 assisted right). OLP-OAP x 2. Leg swings.
There is a large difference of skill between my right and left legs for the pistol. I am backing off a bit to get things more equal.

Conditioning
Strong endurance 060 (light snatches)
30 minutes of snatching. Boring. Anyway, the goal of the training is not to be entertaining, but effective.

Breathing
Oxygen advantage advanced exercices.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 10th July
Light breathing. Mobility.
Not in the mood of doing much today. No pistol, no OAP.

Strength (light)
2KB press: (2 x 24kg) x 3 reps x 7 sets

Mobility

Flexible steel program minimum @16kg
 

jef

I am a student of strength.
Certified Instructor
Thursday 11th July
Light breathing. Mobility. Pistol x 2. OLP-OAP x 2. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
30 minutes of snatching. HR profile improved compared to Tuesday, so there is progress.

Breathing
Oxygen advantage advanced exercices.

Flexibility

Isometric stretches, front split work.
 
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jef

I am a student of strength.
Certified Instructor
Friday 12th July
Light breathing. Mobility. Pistol x 1. OLP-OAP x 2. Leg swings.

Strength
KB press: (28kg x 1, 2, 3, 4) x 5 :cool:
GTG. From around 9:15 to 12:45.
I am working from home, making it easier to follow a GTG approach.

Breathing
Oxygen advantage advanced exercices, IHT.

Flexibility
Side split work : horse stances.
 

jef

I am a student of strength.
Certified Instructor
Saturday 13th July
Pressed by time. Managed to do the snatches before hitting the road.

Conditioning
Strong endurance 060 (light snatches)
30 minutes.
 
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jef

I am a student of strength.
Certified Instructor
Monday 15th July
Light breathing. Mobility. Pistol x 3. OAOLPU (weekly check: crappy on the right, solid on the left). Leg swings.

Strength
Bench press: 60kg x 5/5
Good technical improvement on the bench press. Forearms are vertical in both planes. Starting very light was a good call (if not for my ego). It was weird at 50kg, but now the position feels much better.
Squat: 20kg x 5, 50kg x 3, 70kg x 5/3
Still light and technical. Easy as expected, but I start to feel the weight. Still not really challenging, of course, but I will slow progress to a lower 5kg per week. I have time and don't want to push the squat too high anyway.

Pressed by time and familial obligations, I had to rush and finish the rest of my training back home.

Flexibility
Flexible steel Program minimum @16kg.
Isometrics. Loaded straddle, tactical frogs.

Breathing
Oxygen advantage exercices.
 
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