Strong mobility

Discussion in 'Training Logs' started by jef, Aug 5, 2017.

  1. jef

    jef I am a student of strength. Certified Instructor

    I should add that before doing that, I paid my dues to the normal progression, from The naked warrior. GTG with easier variation of OAP/OAOLPU and pistols.
     
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  2. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 30th July
    Light breathing. Mobility. Pistol x 3. OLP-OAP. Leg swings.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes. Long and boring, but effective. I'll stay there for two weeks before increasing density.

    Flexibility
    Isometrics, front split work.

    Breathing
    OA exercises.
     
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  3. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 31th July
    Light breathing. No time for the rest of the routine.

    Movement review
    Multiple sets of swings, front squats, presses, snatches, cleans, getups with 24s.

    Strength
    2KB press: (2 x 24kg) x 2, 4, 1, 5, 3
     
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  4. jef

    jef I am a student of strength. Certified Instructor

    Thursday 1st August
    Light breathing. Mobility. Pistol. Standard pushups, feet together, 10 reps (PU x 10). Leg swings.
    A bit of change in the routine. I am still going to test my OAOLPU once a week, but focus on practicing standard pushups for a while, as an assistance exercise for the Bench press.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes.

    Flexibility
    Isometrics. Loaded horse stance.
     
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  5. jef

    jef I am a student of strength. Certified Instructor

    Friday 2nd August
    Light breathing. Mobility.

    Strength
    KB press: 28kg x (1, 2, 3, 4, 5) / 3, (1, 2, 3)
    Lack of time to do much more, but at least the first ladders went up to 5 reps.
     
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  6. jef

    jef I am a student of strength. Certified Instructor

    Saturday 3rd August
    Light breathing. Mobility. Pistol. Pushup x 10. Leg swings.
    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes. Excellent session. Best so far.

    Monday 5th August
    Light breathing. Mobility. Pistol x 2. Pushup x 5.

    Move prep
    Flexible steel PM @20kg.

    Strength
    BB squat: 60kg x 3, 75kg x 5/3
    Bench press: 55kg x 5/5

    Deload week.

    Flexibility

    Isometrics. Loaded horse stance. Straddle, tactical frog.
     
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  7. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 6th August
    Light breathing. Mobility. Pistol x 3. Pushup x 5. Leg swings.
    During the day, two additional sets of 5 pushups.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes.

    Flexibility
    Isometrics, front split work.

    Breathing
    OA exercises.
     
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  8. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 7th August
    Light breathing. Mobility. Pistol. Pushup x 5. Leg swings.
    During the day, three additional sets of 5 pushups.

    Strength
    2KB press: (2 x 24kg) x 1, 2, 3, 4, 5, 1, 3, 5

    Mobility
    Flexible steel PM@16kg
     
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  9. mikhael

    mikhael Quadruple-Digit Post Count

    3x5 Hard Style PUs, or Power PUs?
     
  10. jef

    jef I am a student of strength. Certified Instructor

    Standard pushups, not power. Easy variation for the bench press.
     
  11. jef

    jef I am a student of strength. Certified Instructor

    Thursday 8th August
    Too many beers yesterday...
    Not feeling good all morning. I reduced the planned 40 min of training to 20. Don't turn an off day into a day off.

    Conditioning
    Strong endurance 060 (light snatches)
    20 minutes.
     
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  12. jef

    jef I am a student of strength. Certified Instructor

    Friday 9th August
    Light breathing. Mobility. Pistol. PU x 5.

    Strength
    KB press: 28kg x (1, 2, 3, 4, 5) x 4, (1, 2, 3, 4, 4)
    From 8:30 to 14:50...
    I pushed to finish all five rungs at five ladders this week, as I know I won't be able to use the 28 next week (traveling). Could not do 5 reps at the last rung, I went at it too early. It is still 73 reps per arm!
    It is time to change programming! That's a lot of (heavy for me) volume...

    Flexibility
    Loaded horse stance.
     
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  13. jef

    jef I am a student of strength. Certified Instructor

    Saturday 10th August

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes. One more session up to 40 min.

    Monday 12th August
    Travel too early in the morning, while recovering from the weekend...

    Strength
    Barbell back squat: 40kg x 5, 60kg x 3, 80kg x 5/3
    Easier than expected. Still relatively light for a focus on technical work.
    Bench press: 60kg x 5/5
    Easy as expected. Preceded with two sets of 5 PU, while waiting for the bench.
    Deadlift: 100kg x 5, 120kg x 3
    All DOH, double overhand. The goal was just to see if my deadlift form is still ok with no training, so this is why I limited to 3 reps at 120kg and did not add weight.

    Flexibility
    Loaded horse stance.
     
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  14. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 13th August
    Light breathing. Mobility. Pistol x 3. Weekly test OAOLPU. Leg swings.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes.
    After a very bad session last Saturday, I decided to stay a bit more at 40 min. Good call. Heart rate profile was excellent on this one, even better than my best at 20 min! I'll keep it a bit more before increasing density.

    Flexibility and movement
    Flexible steel program minimum @16kg.
    Half Getup @16kg

    Yep, super light for someone who has reached simple some time ago. But after reviewing my standard getup at 24kg, I saw some shoulder deconnexion at the initial roll and back, so I am going to work again on it with a light weight.
    Front split work (isometrics)

    Breathing
    OA exercises.
     
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  15. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 14th August

    Strength (light)
    2KB press: (2 x 24kg) x 3, 5, 3, 3, 1, 3, 4, 2, 4
    Playing with dice for the number of sets and the reps per set.
     
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  16. jef

    jef I am a student of strength. Certified Instructor

    Thursday 15th August
    Light breathing. Mobility. Pistol. PU x 5. Leg swings.

    Conditioning
    Strong endurance 060 (light snatches)
    18 minutes. I increased the density, so I stopped when I was less comfortable with the talk test.
    I intended to continue more with 40 minutes at a lower density, but a shorter session was in order. As my last session was good, I decided to up the density and shorten the session.
     
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  17. jef

    jef I am a student of strength. Certified Instructor

    Friday 16th August
    Nothing. Enjoying spa.

    Saturday 17th August
    Drive.
    Teaching Oxygen advantage for 5+ hours in (Czecho)Slovak. That went very well. Great time, although it was a first for me for this duration and in a challenging language.
    Drive.
    Conditionning
    Strong endurance 060 (light snatches)
    Light day. 10 minutes. Heart rate a bit high, but after all the stress of the day, not a big surprise.

    Sunday 18t August
    Light breathing. Mobility. Pistol x 2. PU x 5. Leg swings.
    And enjoying spa later.
     
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  18. jef

    jef I am a student of strength. Certified Instructor

    Monday 19th August
    Mobility. Pistol. PUx5.

    Move prep
    Flexible steel program minimum @20kg
    The bell did not feel that light today. After a few days mostly off and time in pools and saunas. Maybe glycogen depletion?
    By the way, I am 2kg lighter than a week ago!

    Strength session

    BB press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5
    50kg were not that easy, and there were some technical mistake on some reps (bar path too much in front).
    Back Squat: 60kg x 5, 70kg x 3, 80kg x 1, 85kg x 5/3
    Same thing. Not hard, but the first work set did not feel as light as expected. Then the two additional sets were just fine.
    Bench press: 65kg x 3, 4, 5, 5, 3
    Prudence here. As soon as I felt that the technique was drifting, I stopped the set. Still two solid sets with 5 good reps, same weight as a few weeks before, but technically much better. Still a long road to a decent bench press.

    Flexibility
    Loaded horse stance, 16kg, Isometrics.
     
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  19. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 20th August
    Mobility. Pistol. PUx5.

    Conditioning
    Strong endurance 060 (light snatches)
    14 minutes. HR profile not good, I am going anaerobic. I upped the density too soon, I will revert back to less density and ensure I stay aerobic. Sometimes, a step back is needed to continue going forward.

    Flexibility
    Front split work. Isometrics.
     
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  20. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 21st August
    Light breathing. Mobility. PUx10. Leg swings.

    Strength
    Deadlift: 100kg x 5 (DOH), 120kg x 5 (2 DOH), 140kg x 3
    All that time with no deadlifting makes it hard to pull too much right away. 140kg was fine, but I sticked to a triple to keep good form. I just went back under 70kg, so my double bodyweight deadlift seems secure for the upcoming SFL. The five technical reps also.
    Barbell press: 45kg x 5/3
    As I intended today to be a light day for presses, I refrain myself from going to 50kg. As expected, 45kg was light and the reps solid.
    Hanging leg raise: 4, 3 (and then 5 leg raises only to horizontal)
    I need to practice it a bit more again to solidify.
    Active hang at the end.
    I wanted to do some squats, but the rack was busy, so I did double front squats with kettlebells back home.
    2KB Front squat: (2 x 24kg) x 5/3
    Focus on keeping knees out, synchronising hips and shoulders, and grunting/abdominal pressure at the start of the ascent.
     
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