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Strong mobility

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Thursday 1st Octoberbility.

Plan 060, phase 2
Light snatches, 16kg, 21 min, 320 reps.
Funny. I was not happy with the HR profile, because it was of course way worse than the one on Saturday (which was excellent), and even the one from Tuesday. Then I uploaded the data and saw that it still is improvement compared to how I did the week before! Not big, but improvement.
This is a typical PUSH program. You cannot program anything and for how long. I am used to PULL program, when I know exactly when and where I want to arrive, so it teaches me a bit of patience...
Even with Q&D or A&A, I usually plan the number of weeks. 060 does not work like this.

Flexibility
Isometrics, medium day.
 
Friday 2nd October

Plan 410AB Phase 2, W3D3
KB presses, 28kg.
Good session. Up to 4 solid reps.

2KB Front squat: (2 x 24kg) x 5/3 in a kibadachi stance.

Flexibility
Isometrics, heavy day.
 
Saturday 3rd October

Plan 060, phase 2
Light snatches, 16kg, 30 min, 450 reps.
Now it is serious stuff... I felt that it was not so good, but I was not puffing and huffing, so I pushed a little bit compared to last week. HR was not as good (last week was an excellent and probably exceptional session), but I passed the talk test (to ask for a beer...) without any issue after I finished my 30 min. And when I look at the cold data, after the session, I am still improving.
Good stuff. Boring, but satisfying adterward!
 
Monday 5th October
Mobility.

Plan 410AB Phase 2, W3D3
KB presses, 28kg.

2KB Front squat: (2 x 24kg) x 5/3 in a kibadachi stance.

Flexibility

Phase 2 of the plan I am currently testing, day 1.
A combination of what I learned from Pavel, Jon Engum, Tom Kurtz, Bill Wallace...
 
Tuesday 6th October
Mobility.

Plan 060, phase 2
Light snatches, 16kg, 18 min, 270 reps.

Flexibility

GEE, Phase 2, W1D2.
 
Wednesday 7th October
Mobility.

Plan 410AB Phase 2, W3D3
KB presses, 28kg.
And (more or less) active negative with a 32kg.

2KB Front squat: (2 x 28kg) x 5/2 in a kibadachi stance.
 
Thursday 8th October
Mobility.

Plan 060, phase 2
Light snatches, 16kg, 24 min, 360 reps.

Flexibility

GEE, Phase 2, W1D3.
I took the opportunity to film the session. Program in test phase with a few beta testers. Planned release in November - in French. :)

OAOLPU: a few singles.
 
Friday 9th October
Mobility.

Plan 410AB Phase 2, W4D3
KB presses, 28kg.

2KB Front squat: (2 x 24kg) x 5/3 in a kibadachi stance.

Flexibility

GEE, Phase 2, W1D4.

A couple of OAOLPU.
 
Saturday 10th October

Plan 060, phase 2
Light snatches, 16kg, 30 min, 450 reps.
Not pushing, I need more time before I increase the time.
 
Monday 12th October
Mobility.

Plan 410AB Phase 2, W5D1
KB presses, 28kg.
Ladders up to 5 reps. Feeling good. I also pay a lot of attention to the active negative: pull the bell down, don't drop it!
For a long time, I have been pressing right first, then left, because (despite being right handed) my form was better on the left. With time, my right press has improved and my left is behind, so today I changed the order: left first, then right.

2KB Front squat: (2 x 24kg) x 5/3 in a kibadachi stance.

Flexibility

GEE, Phase 2, W2D1.
 
Tuesday 13th October
Mobility.

Plan 060, phase 2
Light snatches, 16kg, 18 min, 270 reps.
Slow, very slow progress. But progress. It is a long road...
I still don't know if my SFG2 planned in mid-November will take place or will need to be postponed, with all the restrictions going on in Central Europe. If it takes place, I will do a 2-weeks glycolitic peaking to ensure the snatch test. If not, I will just continue plan 060.

Flexibility
GEE, Phase 2, W2D2.

GTG OAOLPU: 5 singles.
 
Wednesday 14th October
Mobility.

Plan 410AB Phase 2, W5D2
KB presses, 28kg.
Assisted presses 32kg.


OAOLPU: 2 doubles.
 
Thursday 15th October
Mobility.

Plan 060, phase 2
Light snatches, 16kg, 24 min, 360 reps.

Flexibility

GEE, Phase 2, W2D3.

GTG OAOLPU: 1 single.
 
Friday 16th October
Mobility.

Plan 410AB Phase 2, W5D2
KB presses, 28kg.

2KB front squat: (2 x 24kg) x 5/3 in a large kibadachi stance

Flexibility
GEE, Phase 2, W2D4.

GTG OAOLPU: 6 singles.
 
Saturday 17th October

Plan 060, phase 2
Light snatches, 16kg, 35 min, 530 reps.
I think I could have pushed a bit more, but I'd rather stay on the safe side. I was still able to talk (although in short sentences) after 530 snatches, so I am happy so far.
My HR profile is still (very) slowly improving during those sessions.
 
Monday 19th October
Morning mobility.

Plan 410AB Phase 2, W6D1
KB presses, 28kg.
The press feels a lot more solid, even when I reach 5 reps. Focus is still on active negative.

2KB front squat: (2 x 24kg) x 5/3 in a large kibadachi stance

Flexibility
GEE, Phase 2, W3D1.
 
Tuesday 20th October

Plan 060, phase 2
Light snatches, 16kg, 21 min, 320 reps.
Tired, after a relatively short night and (just a bit) too much drinking. So not my best session, but not horribly bad either.

Flexibility
GEE, Phase 2, W3D2.
 
Wednesday 21st October

Plan 410AB Phase 2, W6D2
KB presses, 28kg.
Assisted presses 32kg.

Lower volume than last week and I was happy for that!
28kg does feel really heavy, but 32 still does. I have been controlling the negative at 32 much better.

KB front squats: (2 x 28kg) x 5/2 in a kibadachi stance.
 
Thursday 22nd October

Flexibility

GEE, Phase 2, W3D3.

Q&D
Snatches, 28kg, 5/4, 40 reps.
Yep. Basically, I got so tired of doing long sessions of light snatches that I could not find motivation to do a 28 minutes session. So I decided to start Q&D again (I need some heavier snatches to get ready for my upcoming snatch test), and to use the 28kg to make the challenge valuable.
I played safe with low volumes (40 reps) and easier scheme 5/4.
I was surprised by the power I was able to get!
 
Friday 23rd October

Plan 410AB Phase 2, W6D3
KB presses, 28kg.
Finishing this program with a bit more volume in a single session, and up to 5 reps. If not super easy, the 5 reps did not feel hard either, and quite solid.
Next week is a test week. We'll see.

KB front squats: (2 x 24kg) x 5/3 in a large kibadachi stance.

And a few OAOLPU for technique.

Flexibility
GEE, Phase 2, W3D4.
 
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