all posts post new thread

Strong mobility

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Monday 25th January

SFG practice
Snatch, 24kg x 10/2 (more or less, I lost count)
Clean, (2 x 24kg) x 5
Front squat, (2 x 24kg) x 5
1H swing, 24kg x 10/2
Getup, 24kg x (1+1)
Press, 24kg x 5

Ab wheel, from the knees, full extension x 10.
 
Tuesday 26th January

Park bench training, session 38
1. Snatch, 28kg x 10/4.
2. Getup, 24kg x (1+1)/2
3. 2 KB press, (2 x 24kg) x 3/3
4. Kibadachi wide goblet squat. 24kg x 10.
5. HLR x 5/2.
 
Wednesday 27th January

Park bench training, session 39
1. 1H-Swing, 32kg x 5/16, every 30 sec.
2. Getup, 28kg x (1+1)
3. 2 KB press, (2 x 24kg) x 4, 6
4. Cossack front squat, with feet flat on floor. 16kg x 5/2
5. Ab wheel, from standing position, half extension x5/2. Starting easy.
 
Thursday 28th January

Park bench training, session 40 - last one
1. Snatch, 16kg x 25/4, continuous (3 min 56). Biomechanical breathing all along. Just above VT1 at the end (barely passing the talk test). Not yes a man's 24kg snatch test, but a good test for tempo and technique. The goal is to be able to do the same with the 24.
2. Getup, (1+1)@16, 24, 28kg.
3. 2 KB press, (2 x 24kg) x 3, 5, 2
4. Cossack goblet squat, with feet flat on floor. 24kg x 5/2
5. Ab wheel, from standing position, half extension x 5.

End of this cycle. 40 sessions is enough. I go to even simpler and more sinister for a few weeks.
 
Friday 29th January

S&S
Goblet squat, 24kg x 5/3 (first rep prying)
1H swings: 24kg x 10/10
Getup: 24kg x (1+1)/5
Starting easy, all with 24.
 
Saturday 30th January

Pullup x 5, 4, 4, 4, 4 (GTG)

Sunday 31th January
S&S
Goblet squat, 24kg x 5/3 with prying.
1H swings: 24kg x 10/4, 28kg x 10/2, 24kg x 10/4
Getup: 24kg x (1+1)/2, 28kg x (1+1)/1, 24kg x (1+1)/2,

GTG Pullups: 5, 4, 3, 2, 2
 
Monday 1st February

S&S - EMOM
Switch splits x 10/3.
Wide kibadachi Goblet squat, 24kg x 5/3.
1H swings: 24kg x 10/4, 28kg x 10/2, 24kg x 10/4
Getup: 24kg x (1+1)/2, 28kg x (1+1)/1, 24kg x (1+1)/2,
As it is fairly light , I put some structure to the training with a EMOM counter. It is good enough to keep powerful swings (10 minutes), then I take a minute recovery, and I do the getup EMOM - not too challenging at that weight.

GTG Pullups: 5, 4, 3, 3, 2
 
Tuesday 2nd February

S&S - EMOM
Switch splits x 10/3.
Wide kibadachi Goblet squat, 24kg x 5/3.
1H swings: 24kg x 10/4, 28kg x 10/2, 24kg x 10/4
Getup: 24kg x (1+1)/2, 28kg x (1+1)/1, 24kg x (1+1)/2,
Same as yesterday (and as tomorrow).

GTG Pullups: 5, 4, 4, 3, 2
 
Wednesday 3rd February

S&S - EMOM
Switch splits x 10/3.
Wide kibadachi Goblet squat, 24kg x 5/3.
2H swings: 24kg x 10/4, 28kg x 10/2, 24kg x 10/4
Getup: 24kg x (1+1)/2, 28kg x (1+1)/1, 24kg x (1+1)/2,
Now also doing 2H swings every third day.

Pullups: 5, 5, 4, 3, 2
 
Thursday 4th February
Rest.

Friday 5th February
S&S - EMOM
Switch splits x 10/3.
Wide kibadachi Goblet squat, 24kg x 5/3.
1H swing, 10 reps, left, then right: 24kg, 24kg, 28kg, 24kg, 28kg
Feeling very good and powerful.
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 24kg

It is relatively easy for me to progress on the swing. I am way below my capability at the moment, so I can up the weight quickly. For getups, it is another story. I am going to swallow my ego, take my time and concentrate on control at every step.

Pullups: 6, 5, 4, 3, 2
 
Saturday 6th February
Pullups: 6, 5, 4, 3, 3

Sunday 7th February
Pullups: 6, 5, 4, 4, 3
S&S - EMOM
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
1H swing, 10 reps, left, then right: 24kg, 24kg, 28kg, 24kg, 28kg
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 24kg
EMOM

Monday 8th February
Pullups: 6, 5, 5, 4, 3

Tuesday 9th February
Pullups: 6, 6, 5, 4, 3
S&S - EMOM
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
1H swing, 10 reps, left, then right: 24kg, 24kg, 28kg, 24kg, 28kg
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 28kg
EMOM
 
Wednesday 10th February

S&S - EMOM
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
2H swing, 10 reps, overspeed eccentric, : 24kg, 24kg, 24kg, 24kg, 28kg, 28kg, 24kg, 24kg, 28kg, 28kg
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 28kg
EMOM
 
Thursday 11th February

S&S - EMOM
Move prep:
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
Pullups: 7, 6, 5, 4, 3 (done between sets of the movement prep)

1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 24kg, 28kg
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 28kg
EMOM
 
Friday 12th February

S&S - EMOM
Move prep:
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
Pullups: 7, 6, 5, 4, 4 (done between sets of the movement prep)

1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 24kg, 28kg
Getup, left then right: 24kg , 24kg, 28kg, 24kg, 28kg
EMOM
 
Saturday 13th February
Little time today, so no S&S.
But I managed my Pullups: 7, 6, 5, 5, 4.
 
Sunday 14th February
Pullups: 7, 6, 6, 5, 4.

Monday 15th February
Pullups: 7, 7, 6, 5, 4

S&S
Move prep:
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.

1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 28kg, 28kg EMOM
Getup, left then right: 24kg , 28kg, 28kg, 24kg, 28kg - one minute interval @24kg, 1min30 @28kg. So one more set at 28kg, but with more recovery time.
 
Tuesday 16th February

S&S
Move prep:
Switch splits x 10/3.

1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 28kg, 28kg EMOM
Getup, left then right: 24kg , 28kg, 28kg, 24kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
Wednesday 17th February

Pullup: 8, 7, 6, 5, 4

S&S - EMOM
Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
2H swing, 10 reps, overspeed eccentric, : 24kg, 24kg, 28kg, 28kg, 28kg, 28kg, 24kg, 24kg, 28kg, 28kg EMOM
Getup, left then right: 24kg , 28kg, 28kg, 24kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
Last edited:
Thursday 18th February

Pullup: 8, 7, 6, 5, 5
Time to get to the end of this cycle. With this volume, I start to feel that my joints are annoyed after the 3rd set. Normally, 3 more days and it is done.

S&S - EMOM
Switch splits x 10/3.
1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 28kg, 28kg EMOM
Getup, left then right: 24kg , 28kg, 28kg, 24kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
Friday 18th February

Pullup: 8, 7, 6, 6, 5

S&S - EMOM
1H swing, 10 reps, left then right : 24kg, 28kg, 28kg, 28kg, 28kg EMOM
Getup, left then right: 24kg , 28kg, 28kg, 24kg, 28kg - one minute interval @24kg, 1min30 @28kg.
Easy.
Well, it is not heavy, but at least, I can really pay attention to technique without worrying too much about the weight.
In particular:
- I have started double inhale with the swings,
- I can check my limbs position in the first and last quarter of the getup (where I have most troubles).

Switch splits x 10/3.
Very wide kibadachi Goblet squat, 16kg x 5/3.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom