Strong mobility
- Thread starter jef
- Start date
- Status
Wednesday 28th October
Nothing. I have a muscle issue in my left upper back that prevents me to do any useful work. It started from nothing on Monday, got worse on Tuesday (although I could snatch early in the day), and got better during the day on Wednesday.
I postponed my press test.
Thursday 29th October
Mobility.
My left upper back is back to normal.
Press test
KB press: 16kg x 3/3, 24kg x 2/2
Loaded clean: 32kg x 1/2
KB press: 32kg - fail
I got stuck in the sticking point again. It was close, but not enough. I have a huge disadvantage with very long arms that create an enormous lever at sticking point. There is nothing to do about it, I just need to get even stronger!
I am going to do S&T for a few weeks with a slightly heavier bell and see how it goes.
Flexibility
GEE, phase 2, W3D3.
Nothing. I have a muscle issue in my left upper back that prevents me to do any useful work. It started from nothing on Monday, got worse on Tuesday (although I could snatch early in the day), and got better during the day on Wednesday.
I postponed my press test.
Thursday 29th October
Mobility.
My left upper back is back to normal.
Press test
KB press: 16kg x 3/3, 24kg x 2/2
Loaded clean: 32kg x 1/2
KB press: 32kg - fail
I got stuck in the sticking point again. It was close, but not enough. I have a huge disadvantage with very long arms that create an enormous lever at sticking point. There is nothing to do about it, I just need to get even stronger!
I am going to do S&T for a few weeks with a slightly heavier bell and see how it goes.
Flexibility
GEE, phase 2, W3D3.
Friday 30th October
Mobility.
Flexibility
GEE, phase 2, W3D4.
Working on a stronger front split.
Saturday 31th October
TSC got cancelled in many places (new lockdown in France, all gyms closed in Slovakia...).
So I paid my tribute with a Q&D session with 28kg snatches, 5/4, 55 reps (I did not do the last 5 reps of the 60 because of a blister in my hand - let's not push it).
Mobility.
Flexibility
GEE, phase 2, W3D4.
Working on a stronger front split.
Saturday 31th October
TSC got cancelled in many places (new lockdown in France, all gyms closed in Slovakia...).
So I paid my tribute with a Q&D session with 28kg snatches, 5/4, 55 reps (I did not do the last 5 reps of the 60 because of a blister in my hand - let's not push it).
Attachments
Sunday 1st November
SFG skill review.
Monday 2nd November
Flexibility
GEE, phase 2, W4D1.
Little time. Short session, but something done.
Tuesday 3rd November
Q&D
Snatches, 28kg, 5/4, 40 reps.
Not easy. I can snatch the 28, but doing it in a Q&D manner, as a sprint, is not easy. I am not sure I am ready to up the volume on this one.
Flexibility
GEE, phase 2, W4D2.
SFG skill review.
Monday 2nd November
Flexibility
GEE, phase 2, W4D1.
Little time. Short session, but something done.
Tuesday 3rd November
Q&D
Snatches, 28kg, 5/4, 40 reps.
Not easy. I can snatch the 28, but doing it in a Q&D manner, as a sprint, is not easy. I am not sure I am ready to up the volume on this one.
Flexibility
GEE, phase 2, W4D2.
Thursday 5th November
Q&D
Snatches, 28kg, 5/4, 51 reps.
Losing power on the third series, I chose to stop after the first rep of the third set (hence 51 reps total).
I am not able to keep high power enough with the 28. I will go back to 24 for Q&D snatches and do swings/pushup on other days. Time to try the higher variability option of Q&D, mixing 044 and 033.
My SFG2 planned next weekend had to be postponed. No visibility on the new date yet.
Q&D
Snatches, 28kg, 5/4, 51 reps.
Losing power on the third series, I chose to stop after the first rep of the third set (hence 51 reps total).
I am not able to keep high power enough with the 28. I will go back to 24 for Q&D snatches and do swings/pushup on other days. Time to try the higher variability option of Q&D, mixing 044 and 033.
My SFG2 planned next weekend had to be postponed. No visibility on the new date yet.
Monday 9th November
S&T
2KB press: (2 x 28kg) x 1/8
That's a good program. I am working from home (how surprising), and I can manage to do a press every now and then, so even with the 14 singles, I should do well.
2KB squat: (2 x 28kg) x 5/1
Cossack squat: 16kg - practice
Flexibility
GEE, phase 2, W5D1.
And the official launch of the program GEE for my French speaking audience.
S&T
2KB press: (2 x 28kg) x 1/8
That's a good program. I am working from home (how surprising), and I can manage to do a press every now and then, so even with the 14 singles, I should do well.
2KB squat: (2 x 28kg) x 5/1
Cossack squat: 16kg - practice
Flexibility
GEE, phase 2, W5D1.
And the official launch of the program GEE for my French speaking audience.
Tuesday 10th November
Change of plan.
Considering that :
- next weekend SFG2 is postponed (I won't have to achieve a snatch test until at least several more weeks),
- I stopped plan 060 a bit because of boredom and a lot because needed to peak with heavier snatches before the snatch test,
I decided to go back to 060 for a few more weeks.
I start slowly, with only 20 minutes and low density for the first session, and will up the time fast after today's session.
Plan 060, Phase 1
Light snatches, 16kg, 20 min, 200 reps.
Whole session within the aerobic zone.
Flexibility
GEE, phase 2, W5D2.
Change of plan.
Considering that :
- next weekend SFG2 is postponed (I won't have to achieve a snatch test until at least several more weeks),
- I stopped plan 060 a bit because of boredom and a lot because needed to peak with heavier snatches before the snatch test,
I decided to go back to 060 for a few more weeks.
I start slowly, with only 20 minutes and low density for the first session, and will up the time fast after today's session.
Plan 060, Phase 1
Light snatches, 16kg, 20 min, 200 reps.
Whole session within the aerobic zone.
Flexibility
GEE, phase 2, W5D2.
So it's been over a month since I updated this log. I have been busy on a few projects.
Basically, I continued with plan 060 until past week, up to 40 min, 400 reps with 16kg.
On the strength side, I have been testing a double KB presses and squats program I put up together. Despite not paying much attention to what I was eating (and drinking), I managed to go down to 68-69kg. It just means that I would be easily ready to go under 68kg for an easier snatch test if I need to.
Next week and for an undetermined period, I go easy: it is going to be daily S&S, starting with 24kg only, and progressing.... well, we'll see. Park bench training.
Basically, I continued with plan 060 until past week, up to 40 min, 400 reps with 16kg.
On the strength side, I have been testing a double KB presses and squats program I put up together. Despite not paying much attention to what I was eating (and drinking), I managed to go down to 68-69kg. It just means that I would be easily ready to go under 68kg for an easier snatch test if I need to.
Next week and for an undetermined period, I go easy: it is going to be daily S&S, starting with 24kg only, and progressing.... well, we'll see. Park bench training.
Monday 14th December
Park bench training
I chose 5 categories, with more than one lift in each. I'll determine the movement, weights, sets and reps with a dice and will adapt depending on how I feel that day.
1. One power movement (KB snatch, 1H swing, 2H swing). To be done always first.
2. General strength and movement (getup of course).
3. KB press (one or two kettlebells: 24, 2x24, 28, 2 x 28).
4. A squat (cossack, kibadachi front squat).
5. Ab wheel (starting from the knees and partial extension - focus is on proper form).
Today:
1. Snatch, 24kg x 5/4
2. Getup, 16kg x 1+1
3. Press, (2 x 24kg) x 5/2
4. Cossack squat. BW x 5, 16kg (goblet) x 5.
5. Ab wheel, from the knee, partial extension. 5/2.
Finished with a feeling that I need to do more: this is what happens with an EES type of training.
Mobility: switch split, 20/3 (I intend to do them almost everyday).
Park bench training
I chose 5 categories, with more than one lift in each. I'll determine the movement, weights, sets and reps with a dice and will adapt depending on how I feel that day.
1. One power movement (KB snatch, 1H swing, 2H swing). To be done always first.
2. General strength and movement (getup of course).
3. KB press (one or two kettlebells: 24, 2x24, 28, 2 x 28).
4. A squat (cossack, kibadachi front squat).
5. Ab wheel (starting from the knees and partial extension - focus is on proper form).
Today:
1. Snatch, 24kg x 5/4
2. Getup, 16kg x 1+1
3. Press, (2 x 24kg) x 5/2
4. Cossack squat. BW x 5, 16kg (goblet) x 5.
5. Ab wheel, from the knee, partial extension. 5/2.
Finished with a feeling that I need to do more: this is what happens with an EES type of training.
Mobility: switch split, 20/3 (I intend to do them almost everyday).
Thursday 17th December
Park bench training
1. Snatch, 16kg x 10/4
2. 1KB Press, 16kg x 10
2. Getup, 16kg x 2+2 (2 reps on the same side with no pause)
4. Cossack squat. 16kg x 5
5. Ab wheel, from the knee, partial extension x 10
Ab wheel is tough is one is to do it properly (rigid trunk, no lumbar extension). My goal for now is to reach a proper full extension from the knees with good form. It may take a while.
The plan session was a bit heavier, but I decided to go light. It's an off day, but not a day off!
The session took me a full 13 minutes...
Park bench training
1. Snatch, 16kg x 10/4
2. 1KB Press, 16kg x 10
2. Getup, 16kg x 2+2 (2 reps on the same side with no pause)
4. Cossack squat. 16kg x 5
5. Ab wheel, from the knee, partial extension x 10
Ab wheel is tough is one is to do it properly (rigid trunk, no lumbar extension). My goal for now is to reach a proper full extension from the knees with good form. It may take a while.
The plan session was a bit heavier, but I decided to go light. It's an off day, but not a day off!
The session took me a full 13 minutes...
Friday 18th December
Park bench training
1. Snatch, 24kg x 5/8
2. Getup, 24kg x (1+1)/2
3. 1KB Press, 24kg x 3/3
4. Cossack squat. 16kg x 5/2
5. Ab wheel, from the knee, partial extension x 5/2
Saturday 19th December
Park bench training
1. 2H-Swing, 40kg x 5/8
2. Getup, 16kg x 3+3 (3 reps on the same side with no pause)
3. Cossack squat. 16kg x 10
4. 2KB Press, (2x24kg) x 3, 4, 3
5. Ab wheel, from the knee, partial extension x 10
Sunday 20th December
Park bench training
1. Snatch, 24kg x 10/8
2. Getup, 24kg x (1+1)/2
3. Goblet kibadachi squat, 24kg x 5/2
4. 1KB Press, 24kg x 6, 4
5. Ab wheel, from the knee, partial extension x 5/2
Notes:
- For the ab wheel, I am slowly increasing the extension. I focus on good form: lats engaged, no lumbar extension, keeping hollow position all the way. Not easy (but that's the point).
- I keep the squat work relatively easy. It is more mobility than strength.
- getup is also technical work at the moment, but I expect the weight to go up soon (unlike the squat).
- as long as I can, I will keep a session everyday and simply err on the light side for the load.
Park bench training
1. Snatch, 24kg x 5/8
2. Getup, 24kg x (1+1)/2
3. 1KB Press, 24kg x 3/3
4. Cossack squat. 16kg x 5/2
5. Ab wheel, from the knee, partial extension x 5/2
Saturday 19th December
Park bench training
1. 2H-Swing, 40kg x 5/8
2. Getup, 16kg x 3+3 (3 reps on the same side with no pause)
3. Cossack squat. 16kg x 10
4. 2KB Press, (2x24kg) x 3, 4, 3
5. Ab wheel, from the knee, partial extension x 10
Sunday 20th December
Park bench training
1. Snatch, 24kg x 10/8
2. Getup, 24kg x (1+1)/2
3. Goblet kibadachi squat, 24kg x 5/2
4. 1KB Press, 24kg x 6, 4
5. Ab wheel, from the knee, partial extension x 5/2
Notes:
- For the ab wheel, I am slowly increasing the extension. I focus on good form: lats engaged, no lumbar extension, keeping hollow position all the way. Not easy (but that's the point).
- I keep the squat work relatively easy. It is more mobility than strength.
- getup is also technical work at the moment, but I expect the weight to go up soon (unlike the squat).
- as long as I can, I will keep a session everyday and simply err on the light side for the load.
Monday 21st December
Park bench training
1. 1H-Swing, 32kg x 10/4
2. Getup, 24kg x (1+1)/3
3. Kibadachi front squat, (2 x 24kg) x 10
4. 2KB Press, (2 x 24kg) x 5, 3, 2
5. Ab wheel, from the knee, partial extension x 10
Tuesday 22nd December
Park bench training
1. Snatch, 24kg x 5/8
2. Getup, 24kg x (1+1)/2
3. Cossack squat, 16kg x 5/2
4. 2KB Press, (2 x 24kg) x 3 /3
5. Ab wheel, from the knee, partial extension x 5/2 (5 cm further than previous day)
Park bench training
1. 1H-Swing, 32kg x 10/4
2. Getup, 24kg x (1+1)/3
3. Kibadachi front squat, (2 x 24kg) x 10
4. 2KB Press, (2 x 24kg) x 5, 3, 2
5. Ab wheel, from the knee, partial extension x 10
Tuesday 22nd December
Park bench training
1. Snatch, 24kg x 5/8
2. Getup, 24kg x (1+1)/2
3. Cossack squat, 16kg x 5/2
4. 2KB Press, (2 x 24kg) x 3 /3
5. Ab wheel, from the knee, partial extension x 5/2 (5 cm further than previous day)
Wednesday 23rd December
Park bench training
1. 2H-Swing, 40kg x 5/16
2. Getup, 16kg x (2+2)
3. Cossack front squat, 16kg x 5
4. 1KB Press, 16kg x 10
5. Ab wheel, from the knee, partial extension x 10
I had planned to do 24kg getup and 6 singles with 2 x 28kg, but after 80 swings with 40kg, I felt like I could use the 16kg for a refreshing session. This is the idea of park bench training: you do not have to force it!
Park bench training
1. 2H-Swing, 40kg x 5/16
2. Getup, 16kg x (2+2)
3. Cossack front squat, 16kg x 5
4. 1KB Press, 16kg x 10
5. Ab wheel, from the knee, partial extension x 10
I had planned to do 24kg getup and 6 singles with 2 x 28kg, but after 80 swings with 40kg, I felt like I could use the 16kg for a refreshing session. This is the idea of park bench training: you do not have to force it!
Thursday 24th December
Park bench training
1. Snatch, 24kg x 10/4
2. Getup, 24kg x (1+1)
3. 1KB Press, 24kg x 5/2
No time for the rest. No big deal.
25th: nothing.
Saturday 26th December
Park bench training
1. 1H-Swing, 24kg x 10/10, every 30 sec.
2. Getup, 24kg x (1+1)/2
3. 1KB Press, 24kg x 5, 3, 2
4. Cossack front squat, BW x 10
5. Ab wheel, from the knee, partial extension x 5/2. 5 more cm of extension. I am almost there.
Park bench training
1. Snatch, 24kg x 10/4
2. Getup, 24kg x (1+1)
3. 1KB Press, 24kg x 5/2
No time for the rest. No big deal.
25th: nothing.
Saturday 26th December
Park bench training
1. 1H-Swing, 24kg x 10/10, every 30 sec.
2. Getup, 24kg x (1+1)/2
3. 1KB Press, 24kg x 5, 3, 2
4. Cossack front squat, BW x 10
5. Ab wheel, from the knee, partial extension x 5/2. 5 more cm of extension. I am almost there.
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