Strong mobility
- Thread starter jef
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Wednesday 1st September
Road to SFG2
KB Press with pause at the sticking point: 16kg x 1/4, 24kg x 1/6
Snatch 24kg, EMOM, 10L, 10L, 10R, 10R, rest,rest x 3, 120 snatches total
Pauses with the 24kg are challenging, but that's the point. I have to eliminate all strength leaks while doing it.
Snatches were much easier than last week.
Road to SFG2
KB Press with pause at the sticking point: 16kg x 1/4, 24kg x 1/6
Snatch 24kg, EMOM, 10L, 10L, 10R, 10R, rest,rest x 3, 120 snatches total
Pauses with the 24kg are challenging, but that's the point. I have to eliminate all strength leaks while doing it.
Snatches were much easier than last week.
Road to SFG2
Thursday 2nd September
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (4th and 5th circuit in a wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
I need a lot of work with push presses and jerks, once it is properly loaded...
4 more weeks to go to clean them up.
I stopped at the 3rd circuit. I could not have done a 4th one with the required quality this week.
Thursday 2nd September
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (4th and 5th circuit in a wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
I need a lot of work with push presses and jerks, once it is properly loaded...
4 more weeks to go to clean them up.
I stopped at the 3rd circuit. I could not have done a 4th one with the required quality this week.
Road to SFG2
Friday 3rd September
Loaded clean + hold in the rack. 32kg x1/2, 40kg x 1/6, 32kg x 1/2
With 40kg, it is actually a cheat clean, where I try to use as little as possible my helping arm. 40kg is a bit too heavy for me to do at this moment. Ideally, I would use a 36kg, which I don't have. Let's do with what we have!
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/10, EMOM
(almost EMOM. For the last 2 minutes, I took 10 additional minutes of rest. My forearm was feeling the time under tension: safety first).
Friday 3rd September
Loaded clean + hold in the rack. 32kg x1/2, 40kg x 1/6, 32kg x 1/2
With 40kg, it is actually a cheat clean, where I try to use as little as possible my helping arm. 40kg is a bit too heavy for me to do at this moment. Ideally, I would use a 36kg, which I don't have. Let's do with what we have!
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/10, EMOM
(almost EMOM. For the last 2 minutes, I took 10 additional minutes of rest. My forearm was feeling the time under tension: safety first).
Monday 6th September
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
10 sets @32, 6 sets @40, 14 sets @32.
Felt good! Heavier with a higher load, my heart rate stayed lower than last week. I don't think conditioning is going to be an issue for the cert.
Active negative, 32kg x 1/6
Now is the issue... I stopped at 6 instead of 10 because of lack of quality and tiredness. Still 4 weeks to go, but the press is going to be a challenge !
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
10 sets @32, 6 sets @40, 14 sets @32.
Felt good! Heavier with a higher load, my heart rate stayed lower than last week. I don't think conditioning is going to be an issue for the cert.
Active negative, 32kg x 1/6
Now is the issue... I stopped at 6 instead of 10 because of lack of quality and tiredness. Still 4 weeks to go, but the press is going to be a challenge !
Tuesday 7th September
Road to SFG2
3 circuits of:
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 16kg x 2
KB windmill: 16kg x 3
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/2, EMOM
Not a lot of energy today. Only 3 circuits, and I could not even do the 1/4 getup with enough confidence to continue up to 10 sets. That's an off day.
Road to SFG2
3 circuits of:
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 16kg x 2
KB windmill: 16kg x 3
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/2, EMOM
Not a lot of energy today. Only 3 circuits, and I could not even do the 1/4 getup with enough confidence to continue up to 10 sets. That's an off day.
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Wednesday 8st September
Road to SFG2
KB Press with pauses: 24kg x 1/10
Some sets with one longer pause at the sticking point, some with multiple pauses at various points.
Snatch 24kg, EMOM, 10L, 10L, 10R, 10R, rest,rest x 3, 120 snatches total
Pauses with the 24kg were a lot easier than last week. It forces me to really tighten.
Snatches also easier. Average heart rate down by 3 more HB since last week for the same work. The peak is roughly the same, but recovery is faster.
After two bad days (strength-wise), it feels good.
Road to SFG2
KB Press with pauses: 24kg x 1/10
Some sets with one longer pause at the sticking point, some with multiple pauses at various points.
Snatch 24kg, EMOM, 10L, 10L, 10R, 10R, rest,rest x 3, 120 snatches total
Pauses with the 24kg were a lot easier than last week. It forces me to really tighten.
Snatches also easier. Average heart rate down by 3 more HB since last week for the same work. The peak is roughly the same, but recovery is faster.
After two bad days (strength-wise), it feels good.
Road to SFG2
Thursday 9th September
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
Had a frightening moment at the first set, when I almost lost the left bell alignement. I need to pay more attention to my technique - which I surely did for the rest of the session!
For the front squat, I take the opportunity to do work for my side split.
I am getting a bit better the timing of the jerks. It is good to use 24s instead of 16s for this one. I need some decent weight to give me the right feedback.
I stopped at the 3rd circuit again. Loss of quality.
Thursday 9th September
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
Had a frightening moment at the first set, when I almost lost the left bell alignement. I need to pay more attention to my technique - which I surely did for the rest of the session!
For the front squat, I take the opportunity to do work for my side split.
I am getting a bit better the timing of the jerks. It is good to use 24s instead of 16s for this one. I need some decent weight to give me the right feedback.
I stopped at the 3rd circuit again. Loss of quality.
Road to SFG2
Friday 10th September
Loaded (cheat) clean + hold in the rack. 40kg x 1/10
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/10, EMOM
Good session. Still not confident to do a real clean with my 40kg with the big handle, but I try to reduce the support of the second hand. Getting better set after set.
Friday 10th September
Loaded (cheat) clean + hold in the rack. 40kg x 1/10
1/4 getup, with 10 sec pauses (elbow, palm, elbow), 32kg x 1/10, EMOM
Good session. Still not confident to do a real clean with my 40kg with the big handle, but I try to reduce the support of the second hand. Getting better set after set.
Monday 6th September
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4 @32, 6 @40, 6 @32, 4 @40, 4@32, 2@40, 4 @32
A bit higher heart rate than last week on average, but also more load (12 sets @40) and some residual fatigue. Overall good session. The 32 is flying!
Active negative, 32kg x 1/2.
Not getting good any better it. I can't really keep it at the lowest portion of the lift. Too heavy for me at this moment. I have to accept that I will probably need the additional time to validate my SFG2 press.
To keep progressing, I regressed to 28kg active negatives: I press the 28, then lower it for 5 to 10 seconds, emphasizing the worst portion (for me) by almost stopping there. It went ok. 4 sets.
Later:
Side split work. Wide kibadachni goblet squats (7 steps) @16kg alternated with butterfly isometrics. 3 sets. Then standing pike isometrics.
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4 @32, 6 @40, 6 @32, 4 @40, 4@32, 2@40, 4 @32
A bit higher heart rate than last week on average, but also more load (12 sets @40) and some residual fatigue. Overall good session. The 32 is flying!
Active negative, 32kg x 1/2.
Not getting good any better it. I can't really keep it at the lowest portion of the lift. Too heavy for me at this moment. I have to accept that I will probably need the additional time to validate my SFG2 press.
To keep progressing, I regressed to 28kg active negatives: I press the 28, then lower it for 5 to 10 seconds, emphasizing the worst portion (for me) by almost stopping there. It went ok. 4 sets.
Later:
Side split work. Wide kibadachni goblet squats (7 steps) @16kg alternated with butterfly isometrics. 3 sets. Then standing pike isometrics.
Tuesday 14th September
Road to SFG2
I went to a local gym train with colleagues who will also go to the cert. Always good to give ourselves feedback on technique.
3 circuits of:
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 16kg x 2 the first 2 circuits, 20kg x 2 the 3 following circuits
KB windmill: 16kg x 3 the first 2 circuits, 20kg x 3 the 3 following circuits
Then some flexibility work.
No 1/4 getup. It is a bit too much after such a session, and I cannot recover yell. I will keep them on Friday.
I did a few single presses with a 28kg during the day.
Road to SFG2
I went to a local gym train with colleagues who will also go to the cert. Always good to give ourselves feedback on technique.
3 circuits of:
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 16kg x 2 the first 2 circuits, 20kg x 2 the 3 following circuits
KB windmill: 16kg x 3 the first 2 circuits, 20kg x 3 the 3 following circuits
Then some flexibility work.
No 1/4 getup. It is a bit too much after such a session, and I cannot recover yell. I will keep them on Friday.
I did a few single presses with a 28kg during the day.
Wednesday 15th September
Road to SFG2
Snatch
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
28kg, every 30 sec, 5L, 5L, 5L, 5L, 5R, 5R, 5R, 5R, 2 min of rest
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
120 total, 80 @24kg, 40 @28kg.
KB Press with pauses: 24kg x 1/6.
I made the mistake of doing the snatches first. The pausing press was not hard @24kg, but my hands had enough even for just a clean...
Next time, I'll pay more attention: presses first, then snatches !
Road to SFG2
Snatch
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
28kg, every 30 sec, 5L, 5L, 5L, 5L, 5R, 5R, 5R, 5R, 2 min of rest
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
120 total, 80 @24kg, 40 @28kg.
KB Press with pauses: 24kg x 1/6.
I made the mistake of doing the snatches first. The pausing press was not hard @24kg, but my hands had enough even for just a clean...
Next time, I'll pay more attention: presses first, then snatches !
Thursday 16th September
For the second time this week, I trained with colleagues who will go to the same SFG2 event.
Road to SFG2
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
Better session than last week. I get the timing ok for the jerk, but there is still a bit of press-up at the end. It's going to take time...
At the 3rd round, my jerks were really getting off, so I stopped there again.
I finished the session with some flexibility work. Straddle, tactical frog, easy isometrics.
For the second time this week, I trained with colleagues who will go to the same SFG2 event.
Road to SFG2
3 circuits of:
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5
Better session than last week. I get the timing ok for the jerk, but there is still a bit of press-up at the end. It's going to take time...
At the 3rd round, my jerks were really getting off, so I stopped there again.
I finished the session with some flexibility work. Straddle, tactical frog, easy isometrics.
Monday 20th September
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4@32, 4@40, 4@32, 4 @40, 4@32, 4@40, 2@32, 2@40, 2@32 (Total 16 sets @32, 14 sets @40).
Higher external loads (2 additional sets @40) and lower internal load (average HR down by
Active negative: 28kg x 1/6 (no time for more).
Tuesday 21st September
Road to SFG2
1st round
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 20kg x 2
KB windmill: 20kg x 3
2nd round
2KB FSQ: (2 x 28) x 5
2KB CL: (2 x 28) x 5
KB Bent press: 24kg x 2
KB windmill: 24kg x 3
3rd round
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 24kg x 2
KB windmill: 24kg x 3
Then some flexibility work. Very wide kibadachi goblet squat alternated with butterfly. Standing pancake.
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4@32, 4@40, 4@32, 4 @40, 4@32, 4@40, 2@32, 2@40, 2@32 (Total 16 sets @32, 14 sets @40).
Higher external loads (2 additional sets @40) and lower internal load (average HR down by
Active negative: 28kg x 1/6 (no time for more).
Tuesday 21st September
Road to SFG2
1st round
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 20kg x 2
KB windmill: 20kg x 3
2nd round
2KB FSQ: (2 x 28) x 5
2KB CL: (2 x 28) x 5
KB Bent press: 24kg x 2
KB windmill: 24kg x 3
3rd round
2KB FSQ: (2 x 24) x 5
2KB CL: (2 x 24) x 5
KB Bent press: 24kg x 2
KB windmill: 24kg x 3
Then some flexibility work. Very wide kibadachi goblet squat alternated with butterfly. Standing pancake.
Wednesday 22nd September
Road to SFG2
KB Press with pauses: 24kg x 1/8.
Snatch
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
28kg, every 30 sec, 5L, 5L, 5L, 0, 5R, 5R, 5R, 0, 2 min of rest
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
110 total, 80 @24kg, 30 @28kg.
My hands said stop for the fourth set @28, both left and right. I could have gone for this small 5 additional reps, cardio-wise, but I would have altered the technique to save my hands. So less reps than last week.
The external load was then lower by 10 reps @28, but so was the internal load. And significantly: almost 10 heart beat less on average!
Road to SFG2
KB Press with pauses: 24kg x 1/8.
Snatch
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
28kg, every 30 sec, 5L, 5L, 5L, 0, 5R, 5R, 5R, 0, 2 min of rest
24kg, EMOM, 10L, 10L, 10R, 10R, 2 min of rest
110 total, 80 @24kg, 30 @28kg.
My hands said stop for the fourth set @28, both left and right. I could have gone for this small 5 additional reps, cardio-wise, but I would have altered the technique to save my hands. So less reps than last week.
The external load was then lower by 10 reps @28, but so was the internal load. And significantly: almost 10 heart beat less on average!
Thursday 23rd September
Road to SFG2
4 rounds of :
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5 the first round, (2 x 20) x 5 the 3 other rounds
Overall good, although I felt a bit tired. My jerk is a bit off at 24, I tend to be late in my drop and then finish by slightly pressing the bells into position. With 20kg, it was much better.
Flexibility work: straddle into pancake, tactical frog.
Road to SFG2
4 rounds of :
2KB Push press: (2 x 24kg) x 5
2KB snatch: (2 x 16kg) x 5
2KB Front squat: (2 x 16kg) x 5 (in a very wide kibadachi stance)
2KB jerks: (2 x 24kg) x 5 the first round, (2 x 20) x 5 the 3 other rounds
Overall good, although I felt a bit tired. My jerk is a bit off at 24, I tend to be late in my drop and then finish by slightly pressing the bells into position. With 20kg, it was much better.
Flexibility work: straddle into pancake, tactical frog.
Friday 24th September
Road to SFG2
Loaded (cheat) clean + hold in the rack. 40kg x 1/10
Monday 27th September
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4@32, 14@40, 2@32, 6@40, 4@32 (Total 10 sets @32, 20 sets @40).
Higher internal load, more glycolitic. Good for the last week before SFG2.
Light technical work: bent press, push press, windmill, jerk.
Road to SFG2
Loaded (cheat) clean + hold in the rack. 40kg x 1/10
Monday 27th September
Road to SFG2
1H-Swing x 5, 1 pushup (tempo 3-1-3-1) EMOM for 30 minutes
4@32, 14@40, 2@32, 6@40, 4@32 (Total 10 sets @32, 20 sets @40).
Higher internal load, more glycolitic. Good for the last week before SFG2.
Light technical work: bent press, push press, windmill, jerk.
Tuesday 28th September
Just playing with a 24kg for a few pressing drills, following the Pressing course Victorious by Fabio.
Somehow, I knew all the drills, but did not apply them. I have some work to do...
Wednesday 29th September
Road to SFG2
Snatch
Séries 1. EMOM, 24kg: 10L, 10L, 10R, 10R, 2 min of rest.
Series 2. Every 30 sec, 28kg, 5L, 5L, EMOM, 24kg, 10L, every 30 sec, 28kg, 5R, 5R, EMOM, 24kg, 10R, 2 min of rest.
Series 3. EMOM, 24kg, 10L, 10L, 10R, 10R, 2 min of rest
120 total, 100 @24kg, 20 @28kg.
Thursday 30th September
Light pressing drills, with 16kg: Z-press, tall kneeling press, half-kneeling press...
Tomorrow, travel to Prague for SFG2. I can't wait...
Just playing with a 24kg for a few pressing drills, following the Pressing course Victorious by Fabio.
Somehow, I knew all the drills, but did not apply them. I have some work to do...
Wednesday 29th September
Road to SFG2
Snatch
Séries 1. EMOM, 24kg: 10L, 10L, 10R, 10R, 2 min of rest.
Series 2. Every 30 sec, 28kg, 5L, 5L, EMOM, 24kg, 10L, every 30 sec, 28kg, 5R, 5R, EMOM, 24kg, 10R, 2 min of rest.
Series 3. EMOM, 24kg, 10L, 10L, 10R, 10R, 2 min of rest
120 total, 100 @24kg, 20 @28kg.
Thursday 30th September
Light pressing drills, with 16kg: Z-press, tall kneeling press, half-kneeling press...
Tomorrow, travel to Prague for SFG2. I can't wait...
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