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Strong mobility

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Tuesday 23rd March
Move prep
Switch splits x 10/3.
Ultra wide kibadachi goblet squat: 16kg x 5/3.
S&S
2H swing, 10/10 EMOM. 28, 32, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,32

After:
Switch splits x 10/3.
Straddle stretch and tactical frog.
 
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Wednesday 24th March
Move prep
Switch splits x 10/3.
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 32, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,32

Swings are easy, it won't be a problem to add a set @32 next week.
Getup is solid, well controlled, and I am getting better at the floor press too. Still, I know that I have to increase the weight slowly. I'll stay with only 2 sets @32 for another week.

I have been reading the latest Pavel's program (actually more than one program in it). I like that the one with swings and getups is more geared toward strength and repeatable power than S&S, and it is only 3 days a week. I will probably switch to this program soon. It will be a good continuity to S&S, with less hypertrophy, and it fits more my way of training of the past year.
It will also leaves me more time to work on technical work for the upcoming SFG.
 
Thursday 25th 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, 32, 32, 28, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 28, 32, 28,32
Funny today. I was not feeling much power at the beginning with swings, then it got better.
Ditto for getups. First two were not that smooth. Then it got easier, and I actually cut the rest period and finished 2 min sooner than planned.

After:
Switch splits x 10/3.
Straddle stretch and tactical frog.
 
Friday 26th March
Move prep
Switch splits x 10/3.
S&S
2H swing, 10/10 EMOM. 28, 32, 32, 28, 32, EMOM
Getup, 1/10, Left, rest, right, rest: 28, 28, 32, 28,32
It did not follow the clock for the getups, just going when I felt more than ready. It took me 13 minutes without rushing.
 
Saturday 27th March

Mini snatch test, 24kg, 2 min non-stop. 25 left, 25 right. Bio-mechanical breathing all along, no rushing, short pause at the lockout.
 
Monday 29th 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, 32, 32, 32, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32
I upped the weight already in getups. getting closer to a clean timeless simple.
Mobility-Flexibility:
Straddle stretch and tactical frog.
 
Tuesday 30th March
Move prep
Switch splits x 10/3.
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 32, 32, 32, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32
Not feeling that good today. At 32kg, I feel the fatigue building up.

What amazes me, when I take a look at my logs, is that I already achieved simple years ago...
...but considering how much I have improved the technique, I know that my less than simple getups are far way more useful than the crappier ones I did back then. And my swings are crisper and more powerful.
Much more control nowadays.
Just looking at the numbers is an illusion.

Mobility-Flexibility:
Some light front split work.
 
Wednesday 31th March
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 32, 32, 32, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32
 
Thursday 1st April
Move prep
Switch splits x 10.
S&S
2H swing, 10/10 EMOM. 28, 32, 32, 32, 32
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32
Mobility-Flexibility:
Straddle stretch and tactical frog.
 
Friday 2nd April
S&S
1H swing, 10/10 EMOM. Left, rest, right, rest: 28, 32, 32, 32, 32. Feeling good and powerful.
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32. A bit awkward roll to elbow on the right @32kg. I need more time to improve it. Once I am sitting, the rest is relatively easy.
 
Saturday 3d April
Mini snatch test, 24kg, 2 min non-stop.
30 left, 16 right in 1min50.
Bio-mechanical breathing all along, no rushing, short pause at the lockout, but...
doing 30 snatches on one side was feasible, but it got me more tired than switching at 25, and my snatches on the right started to be less than good (hence the stop at only 16).
Lesson learned.
Next week, I stick with 25 per arm and solidify instead of trying to do more.
 
Monday 5th April
S&S
1H swing, 10/10 EMOM @32kg.
Left, rest, right, rest. Powerful, no problem.
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32.
Getting better. Progress is slow but steady.
 
Tuesday 6th April
Move prep
switch splits, 10/3
Goblet squat, 32kg x 5/3
S&S
2H swing, 10/10 EMOM @32kg.
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32.

Flexibility
Straddle & tactical frog.
 
Wednesday 7th April
Move prep
switch splits, 10/3
Goblet squat, 32kg x 5/3
S&S
1H swing, Left, rest, right, rest, 10/10 EMOM @32kg.
Getup, 10, every 1min30@28kg, 2min@32kg. Left, rest, right, rest: 28, 32, 32, 28,32.
 
Thursday 8th April
Move prep
switch splits, 10/3
Goblet squat, 32kg x 5/3
S&S
1H swing, Left, rest, right, rest, 10/10 EMOM @32kg.
Getup, 10. Left, rest, right, rest: 28, 32, 32, 28,32.
I did not follow any timing for the getup, going as soon as I felt confident to make a good and well controlled getup. Overall, with no rushing, the getup part took me between 13 and 14 min.

Flexibility:
Ultra-wide kobadachi goblet squat @16kg, 5/3.
 
Friday 9th April
Move prep
switch splits, 10/3
No goblet squat. (I actually forgot to do the squats...)
S&S
2H swing. 10/10 EMOM @32kg. Easy.
Getup, 10. Left, rest, right, rest: 28, 32, 32, 28,32.
Not waiting too much between getups. They were done in about 12-13 min.

This was my last training session of S&S for a while. Monday, if I feel it, I will test the time standard with 28kg, and start the BJJ StrongFirst program. I don't do BJJ, but this program fits my goals and schedule, so I will follow it for a long time!
 
Saturday 10th April
Mini-snatch test. 2 min. 24kg, continuous: 25L, 25R?
I have to put a question mark, because I lost count. I think I did at least 50 reps, but I am not 100% sure I counted right.
At least, two minutes continuously is not a big challenge, and I can keep up with bio-mechanical breathing.
 
Monday 12th April
Move prep
switch splits, 10/3
Goblet squat, 28kg x 5/3
S&S
Timed test @28kg.
Left, rest, right, rest, repeat.
10 times 10 swings (every 30 sec), one minute of rest, ten times 1 getup (every minute).
Done.

Transitioning to the BJJ StrongFirst program, with swings and getups. I'll start on Wednesday with the heavy day.
 
Tuesday 13th April
Switch split x 10/3
Ultra-wide kibadachi goblet squat 16kg x 5/3
Straddle alternated with tactical frog

Afternoon: online Oxygen advantage workshop.

Wednesday 14th April
Switch split x 10/3
Swings: 32kg x 5/20 EMOM
No getup.
 
Thursday 15th April
Switch split x 10/3
Front split exercises.
 
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