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Strong mobility

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Saturday-Sunday: full rest

Monday 22nd February

Pullup: 8kg x 3, 2, 1, 1
I didn't do any pullup during the weekend, as the volume bothered my elbow too much. So now, less volume, more weight.

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 : 28kg, 28kg, 28kg, 28kg, 28kg EMOM.
Getup, left then right: 24kg , 28kg, 28kg, 28kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
Tuesday 23rd February

Pullup: 8kg x 3, 2, 1, 1

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

2H swing, 10/10 @28kg EMOM.
Getup, left then right: 24kg , 28kg, 28kg, 28kg, 28kg - one minute interval @24kg, 1min30 @28kg.
Nice, easy, and cool dynamic session.
I have not been doing a lot of getups overall in my lifting career, so I am happy with what I can do confidently with the 28. I should get back to simple with not too much troubles within a couple of months or so. I take my time. It is nice to be in a park bench training, not focused on a deadline for performance, for once.
 
Wednesday 24th February

Pullup: 8kg x 3, 2, 2, 1

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 : 28kg, 28kg, 28kg, 28kg, 28kg EMOM.
Getup, left then right: 24kg , 28kg, 28kg, 28kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
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Thursday 25th February

Pullup: 8kg x 3, 3, 2, 1
No S&S . Busy and stressful day.
Switch splits x 10/3.

Friday 26th February

Pullup: 8kg x 4, 3, 2, 1

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 : 28kg, 28kg, 28kg, 28kg, 28kg EMOM.
Getup, left then right: 24kg , 28kg, 28kg, 28kg, 28kg - one minute interval @24kg, 1min30 @28kg.
 
Monday 1st March

S&S
Move prep:
Switch splits x 10/3.
Very wide kibadachi goblet squat: 16kg x 5/3 (getting easier)

2H swing, 28kg x 10/10 EMOM.
Getup, left then right: 28kg x 10, every 1min30.
Now all with 28kg.
32kg is around the corner.

Some relaxing stretching afterward.
And then a beer.
 
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Tuesday 2nd March

S&S
1H swing, left, then right, 28kg x 10/10 EMOM.
Getup, left then right, 28kg x 10, every 1min30.
Swings are very easy and powerful. The bell is screaming "Snatch me!".
Getups are also solid, but I know I will need more time before I get back to a confortable Simple with the getups.

Switch splits x 10/3.
 
Wednesday 3rd March

Move prep
Switch splits x 10/3.
Very wide kibadachi goblet squat: 16kg x 5/3.

S&S
1H swing, left, then right, 28kg x 10/10 EMOM.
Getup, left then right, 28kg x 10, every 1min30.
 
Thursday , Friday
Could not get enough quiet time to train. Two days in a row without anything. I started to feel bad...

Saturday 6th March
Move prep
Switch splits x 10/3.
Very wide kibadachi goblet squat: 16kg x 5/3.
S&S
1H swing, left, then right, 28kg x 10/10 EMOM.
Getup, left then right, 28kg x 10, every 1min30.
 
Sunday 7th March
Move prep
Switch splits x 10/3.
S&S
1H swing, left, then right, 28kg x 10/10 EMOM.
Getup, left then right, 28kg x 10, every 1min30.

Monday 8th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 8kg x 5/3. Hard!
S&S
Introducing 32kg: 28, 28, 32, 28, 28
1H swing, left, then right, 10/10 EMOM.
Getup, left then right, 10, every 1min30@28kg, 2min@32kg
I have not done a getup @32kg for years. The start is still my weak point, but the rest feels very solid and stable.

Years ago, I had to abort a few getups @32kg because I felt I did not have enough control anymore. None of this today. Once I was sitting, I knew it was going to be a good up and down. Good feeling.
 
Tuesday 9th March
Move prep
Switch splits x 10/3.
S&S
Sequence, left, rest, right, rest: 28, 28, 32, 28, 28
1H swing, 10/10 EMOM.
Getup, 10, every 1min30@28kg, 2min@32kg
 
Wednesday 10th March
Move prep
Switch splits x 10/3.
S&S
28, 28, 32, 28, 28
2H swing, 10/10 EMOM.
Getup, 10, every 1min30@28kg, 2min@32kg
 
Thursday 11th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 8kg x 5/3. Better feeling than Monday.
S&S
Sequence, left, rest, right, rest: 28, 28, 32, 28, 28
1H swing, 10/10 EMOM.
Getup, 10, every 1min30@28kg, 2min@32kg

I already reached timeless simple a long time ago. With all I have learned since, I know that my getup is much more solid now. I am going to stay with only one getup set @32 for at least another week, to solidify. The difference between now and years ago is that today, each step of the getup is solid. No rush, only control.
 
Friday 12th March
Move prep
Switch splits x 10/3.
S&S
Sequence, left, rest, right, rest: 28, 28, 32, 28, 28
1H swing, 10/10 EMOM.
Getup, 10, every 1min30@28kg, 2min@32kg.
Boring as planned. :)
 
Sunday 14th March

I don't do much on weekends.

But back home, I wanted to try the tip given in the latest SF newsletter (a 2 min snatch test).

So I grabbed a 24kg KB and did 20 reps left, 20 reps right. Done in around 1min40, quietly, with biomechanical breathing all along.
Good.
 
Monday 15th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 16kg x 5/3.
S&S
2H swing, 10/10 EMOM. Sequence: 28, 28, 32, 28, 32.
Getup, 10, every 1min30@28kg, 2min@32kg. Sequence: 28, 28, 32, 28,28.

One of these days. I didn't want to train, I just wanted to drink a glass of wine and eat cheese. But I'm glad I forced myself to train, now I feel good.
The importance of discipline!
 
jef said:
Monday 15th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 16kg x 5/3.
S&S
2H swing, 10/10 EMOM. Sequence: 28, 28, 32, 28, 32.
Getup, 10, every 1min30@28kg, 2min@32kg. Sequence: 28, 28, 32, 28,28.

One of these days. I didn't want to train, I just wanted to drink a glass of wine and eat cheese. But I'm glad I forced myself to train, now I feel good.
The importance of discipline!
Click to expand...
Kibadachi! I'd forgotten that word until you brought it roaring back into memory. That's close to my stance when doing sumo squats. You earned your reward, a little wine and cheese after getting training done.
 
Whosonfirst said:
Kibadachi! I'd forgotten that word until you brought it roaring back into memory. That's close to my stance when doing sumo squats. You earned your reward, a little wine and cheese after getting training done.
Click to expand...
I got the loaded "horse stance" squat from Tom Kurz's book, but I liked the name "kibadachi goblet squat" much more, as a Shotokan student. :)
I haven't seen it called liked this anywhere else, so maybe I will be able to claim it!
(By the way, thanks! I got my reward, and maybe more than just one glass...).

Tuesday 16th March
Move prep
Switch splits x 10/3. Getting closer to the ground, and sooner during the set. Slow and steady progress.
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 28, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,28
Swings are progressing fast, which is no surprise.
Getup is consolidating.
I measure progress also with the floor press. The 28 seems to get lighter. I still need a little assistance with the 32, but not much.
 
Wednesday 17th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 16kg x 5/3.
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 28, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,28

Thursday 18th March
Move prep
Switch splits x 10/3.
S&S
2H swing, 10/10 EMOM. 28, 28, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,28
 
Friday 19th March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 16kg x 5/3.
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 28, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,28

Sunday 21st March
Mini-snatch test. 2 min. 24kg, continuous: 20L, 20R, 5L, 4R(bip). 49 in 2 minutes with biomechanical breathing, legal lockout and no rushing. It just feels like I could get the full snatch test if I had to. I am gonna keep with this mini-test every week.
 
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Monday 22nd March
Move prep
Switch splits x 10/3.

S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 32, 32, 28, 32 It felt very powerful.
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,32. Well controlled.
 
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