all posts post new thread

Strong mobility

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Sunday 27th December
Park bench training
1. Snatch, 24kg x 5/12, every 30 sec.
2. Getup, 16kg x (1+1) with 3 sec pause at each step.
3. 1KB Press, 28kg x 1/6
4. Cossack front squat, 16kg x 5/2 - Foot flat on floor.
5. Ab wheel, from the knee, partial extension x 10.
 
Monday 28th December
Park bench training
1. Snatch, 24kg x 10, 10, 5, 5.
2. Getup, 24kg x (1+1)/2.
3. 1KB Press, 16kg x 10. Easy day.
4. Cossack squat, BW x 10.
5. Ab wheel, from the knee, almost full extension x 5/2
I am happy with the results with the ab wheel. Now, I need to consolidate and we will see how to transition to the full movement, starting from a standing position.
 
Tuesday 29th December
Park bench training
1. Snatch, 24kg x 10/4.
2. Getup, 28kg x (1+1).
3. 1KB Press, 24kg x 5/2.
4. Cossack squat, 16kg x 5/2.
5. Ab wheel, from the knee, almost full extension x 10.

Wednesday 30th December
Park bench training
1. Snatch, 28kg x 5/4.
2. Getup, 24kg x (1+1)/2.
3. 1KB Press, 24kg x 5, 3, 2

Thursday 31th December
Park bench training
1. Snatch, 16kg x 15/2.
2. Getup, 24kg x (1+1).
3. 1KB Press, 24kg x 5/2.
4. Kibadachi goblet squat, 24kg x 5/2.
5. Ab wheel, from the knee, almost full extension x 5/2.
 
Friday 1st January
Park bench training
1. Snatch, 24kg x 10/4.
2. Getup, 24kg x (1+1)/3.
3. 1KB Press, 24kg x 4, 6.
4. Cossack squat, BW x 10.
5. Ab wheel, from the knee, almost full extension x 10.
 
Saturday 2nd January
Park bench training, session 19
1. Snatch, 16kg x 20/2.
2. Getup, 24kg x (1+1).
3. 1KB Press, 24kg x 3, 4, 3.
4. Cossack front squat,16kg x 5/2.
5. Ab wheel, from the knee, almost full extension x 5/2.
 
Sunday 3rd January
Park bench training, session 20
1. Snatch, 24kg x 10/6.
2. Getup, 24kg x (1+1).
3. 1KB Press, 24kg x 5/2.
4. Hanging leg raise x 5/2. (I forgot my ab wheel, so I have to change the abdo exercise).
 
Last edited:
Monday 4th January
Park bench training, session 21
2H Swing, 40kg x 10/4.

Tuesday 5th January
Park bench training, session 22
2KB Press, (2 x 24kg) x 5/2

Wednesday 6th January
Park bench training, session 23
1. Snatch, 24kg x 5/10.
2. Getup, 24kg x (1+1).
3. 1KB Press, 24kg x 5/2.
4. Hanging leg raise x 5/2. (I forgot my ab wheel, so I have to change the abdo exercise).

I slipped a little, but I managed to do something every day.
 
Last edited:
Thursday 7th January
Park bench training, session 24
1. 1H swing, 24kg x 10/8 every 30 sec (4 min total). Easy day.
2. Getup, 28kg x (1+1).
3. 1KB Press, 24kg x 5/2 (with almost no pause: 5 left, shake, 5 right, shake, 5 left, shake, 5 right, done).
4. Kibadachi wide stance goblet squat x 10.
5. Hanging leg raise x 5/2. Improving.
 
Friday 8th January
Park bench training, session 25
1. 2H swing, 32kg x 10/6.
2. Getup, 16kg x (1+1)...
3. ...combined with presses at each steps (7 per getup).
4. Cossack squat. BW assisted with a door frame x 10.
5. Hanging leg raise x 5/2.
 
Saturday 9th January
Park bench training, session 26
1. Snatch, 24kg x 5/8.
2. Getup, 28kg x (1+1).
3. 2KB press, (2 x 24kg) x 5, 3, 2.

Sunday 10th January
Park bench training, session 27
1. 2H swing, 40kg x 10/6.
2. Getup. Ladder (1+1)@16kg, 24kg, 28kg. Paying attention to position at each transition.
3. KB press, 28kg x 1, 4, 2, 3. I am definitely a high endurance lifter when it comes to the KB press. A singla @28kg almost feels like a 1RM, and then I can do it 4 times and feels some reserve.
4. Hanging leg raise x 5/2.
5. Cossack squat.
 
Monday 11th January
Park bench training, session 28
1. Snatch, 24kg x 10/8, EMOM.
2. Getup. 28kg x(1+1)/2..
3. KB press, 16kg x 1 (BU), 10 (strict military).
Light day. I took the occasion to practice tension.
First I did a rep each side with the bottom-up variation. It is simply impossible to realize with tension leak!
Then, I did my 10 refreshing reps in a strict military press setup : feet together, hand to the hip. Fun.
4. Cossack front squat. 16kg x 1 only, but with a long pause and prying at the bottom.
5.AB wheel, from the knees, full extension x 5/2. Wow. What a progress since my first round a month ago!
 
Tuesday 12th January
Park bench training, session 29
1. Snatch, 28kg x 5/8.
2. Getup. 24kg x (1+1)/3. Focus : the transition to sitting on the way down. I tend to place my leg and hand wrong, which contributes to a less controlled lying down. It is going to be my main point of attention these days.
3. 2KB press, (2 x 24kg) x 3, 4, 3.
4.Large kibadachi goblet squat, 16kg x 5/2.
5. Ab wheel, from the knees, full extension x 10.
 
Last edited:
Wednesday 13th January
Park bench training, session 30
1. Snatch, 24kg x 20/2.
I wanted to see if I was still good for a snatch test. By experience, if my first 40 reps are easy, I can do it. I did 20 with each hand (bell down with a few secs of rest for hand switch). Bio-mechanical breathing all along, not out of breath. Sounds good. Now, I don't want to force it for the day. Maybe I'll try a 24kg snatch test in a month.
2. Getup, 28kg x (1+1).
3. KB press, 28kg x 3, 4, 3. Not that easy today.
4.Front squat cossack squat, 16kg x 5/2 with foot flat on the floor.
5.Hanging leg raise x 5/2.
 
Last edited:
Thursday 14th January
Park bench training, session 31
1. 1H swing, 40kg x 5/16 every 30 sec.
2. Getup, 28kg x (1+1)/3
3. KB press, 16kg x 10, strict military, feet together.
4.Prying cossack squat @16kg.
5.Ab wheel, from the knees, full extension x 5/2.
 
Last edited:
Friday 15th January
Park bench training, session 32
1. 1H swing, 24kg x 10/6.
2. Getup, 24kg x (1+1)/2
3. KB press, 24kg x 4, 6.
4. Kibadachi wide goblet squat. 16kg x 5/2.
5.Ab wheel, from the knees, full extension x 10.
 
2 days of rest. I did not feel like doing anything and this is what I did!

Monday 18th January
Park bench training, session 33
1. snatch, 24kg x 20/2. Fun. Not hard.
2. Getup, 28kg x (1+1).
3. KB press, (2 x 24kg) x 5/2.
4. Cossack squat, foot flat on floor, goblet style. 16kg x 5/2.
5. HLR x 5/2.
 
Tuesday 19th January
Park bench training, session 34
1. snatch, 24kg x 10/8 EMOM.
2. Getup, (1+1) @16, 24, 28kg. Really focusing on the return from half windmill to tall sitting. This is where I often lose space because I push my butt too far in front. Such a simple thing. It took me only 5 years to figure out!
3. KB press, 28kg x 3, 2, 1. Not feeling great today.
4. Cossack front squat, 16kg x 1 with 10 prying at the bottom.
5. Ab wheel, from the knees, full extension x 5/2. Solid, controlled. I will pursue a bit more to solidify, and then start the progression from the standing position.
 
Wednesday 20th January

Park bench training, session 35
1. snatch, 28kg x 5/4.
2. Getup, 28kg x (1+1)/2.
3. KB Z-press/16kg x 5/3. Changing the gear. 16kg is light. Doing a wide Z-press train the split AND the press.
4. Lower body flexibility work.
5. Ab wheel, from the knees, full extension x 10.
 
Friday 22th January

Park bench training, session 36
1. 1H swing, 40kg x 10/8.
2. Getup, (1+1) @16, 24, 28kg
3.2 KB press, (2 x 24kg) x 6, 4
4. Kibadachi wide goblet squat. 24kg x 5/2.
5. HLR x 5/2.

45th birthday. I feel better than I felt at 20. StrongFirst principles are not only good to be strong. They are good to last!
 
Saturday 23th January

Park bench training, session 37
1. 1H swing, 24kg x 10/6. Very fast. I did not time it, but I was probably close to a 1 to 1 work/rest ratio.
2. Getup, (1+1) @28kg
3.2 KB press, 24kg x 4, 6
4. Kibadachi wide goblet squat. 24kg x 5/2.
5. Ab wheel, from the knees, full extension x 5/2.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom