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Stu's training log

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Jan 14th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmill 1x5 (16kg) Goblet Squats 2x5 (16kg), Halos 2x10 (5L/5R) 16kg.
Session:
Half TGU - 5x1 (32kg)
KB Swings 10 x 10 (10L/10R) 32kg.

Jan 15th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmills 1x5 (16kg), Goblet Squats 2x5 (16kg), Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 1 x 5 24kg, 1 x 3, 28kg, 1 x 2 28kg
C&P - 3 x 1 (28kg),2 (28kg),3 (24kg).
KB Swings - 4 x 10 (32kg)
 
Jan 17th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmills 1x5 (16kg), Goblet Squats 2x5 (16kg), half get ups 1x 3 16kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 5 x 2 (28kg)
C&P - 3 x 1 (28kg), 2 (28kg), 3 (24kg).
DB KB Swings - 5 x 10 ( 2 x 24kg)

3 x 24kg presses now feel very light, but not quite ready to bring in the 28kg for 3 x presses without pushing myself to near max effort.
 
Jan 18th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmill 1x5 (16kg) Goblet Squats 2x5 (16kg), Halos 2x10 (5L/5R) 16kg.
Session:
Half TGU - 3 x 1 (32kg)
Windmills 1 x 5 (28kg)
KB Swings 10 x 10 (10L/10R) 32kg.
 
Jan 19th - Cricket training

Jan 20th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmills 1x5 (16kg), Goblet Squats 2x5 (16kg), half get ups 1x 3 16kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 6 x 1 (28kg)
C&P - 3 x 1,2,3 (24kg).
KB Swings - 10 x 10 (28kg)
I had my first pre season cricket training session the day previous, typically I felt stiff and sore the today, so dropped the weight for the presses and swings.

Jan 21st
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmill 1x5 (16kg) Goblet Squats 2x5 (16kg), Halos 2x10 (5L/5R) 16kg.
Session:
Half TGU - 5 x 1 (32kg)
Windmills 1 x 5 (28kg)
KB Swings 10 x 10 (10L/10R) 28kg.
Still felt stiff in the lower back and sides.
 
Jan 23rd
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Windmills 1x5 (16kg), Goblet Squats 2x5 (16kg), half get ups 1x 5 16kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 1 x 5, (24kg) 1 x 3 (28kg), 1 x 2 (32kg)
C&P - 3 x 1 ,2 (28kg) ,3 (24kg).
KB Swings - 10 x 10 (32kg)
 
Jan 24th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Goblet Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
S&S:
TGU - 5 x 1 (32kg)
KB Swings 10 x 10 (10L/10R) 32kg.
 
Jan 25th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Goblet Squats 2x5 (32kg), half get ups 1x 5 24kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 6 heavy singles 2 x (32kg), 4 x 28 kg
C&P - 3 x 1 ,2 ,3 (24kg).
KB Swings - 6 x 10 (32kg)
Didn't feel great today, starting to get a cold. I wasn't happy with my technique with 32's for the snatches so dropped back to the 28's for last 4 x singles. My CNS still needs convincing I can snatch the 32, even though I own that weight for swings.
Due to feeling less than 100&% I did all C&P with the 24 and stopped the swings after 6 sets.
 
Jan 27th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Goblet Squats 2x5 (32kg), half get ups 1x 5 32kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 5 x 2 28 kg
C&P - 3 x 1 ,2 ,3 (24kg).
DB KB Swings - 5 x 10 (DB 24kg)

Jan 29th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Goblet Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
S&S:
KB Swings 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 (32kg)
 
Jan 30th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Shoulder dislocates, Windshield wipers), Goblet Squats 2x5 (32kg), half get ups 1x 5 32kg, Halos 2x10 (5L/5R) 16kg.
Easy Strength:
Snatch - 1 x 5, 3, 2 28 kg
C&P - 3 x 1 ,2 (28kg) ,3 (24kg).

No swings as I'm going to do the Swings (and mobility) in the morning and the Snatch & CP in the evening. To free up some more time in the evening to spend with my kids.
 
Jan 31st - S&S
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
TGU - 5 x 1 (32kg).

N.B. I found a rest point in the backswing (swings) I hadn't noticed before. I let the bell literally reach a stopping point in the back swing. My swings felt very relaxed but still powerful with tension in the right places.
 
Last edited:
Feb 1st - Easy Strength
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 28kg
7pm:
Warm up - Goblet Squats 2x5 (32kg), half get ups 1x3 24kg, Halos 2x10 (5L/5R) 16kg.
Snatch - 1 x 6 (28 kg)
C&P - 2 x 1 ,2 (28kg) ,3 (24kg). 1 x 1,2,3 (24kg)
 
Feb 3rd - Easy Strength
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Goblet Squats 2x5 (32kg), half get ups 1x3 24kg, Halos 2x10 (5L/5R) 16kg.
Snatch - 1 x 6 (28 kg)
C&P - 3 x 1 ,2 (28kg) ,3 (24kg).

Feb 5th - S&S
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
TGU - 5 x 1 (32kg).
Now I'm sitting deep in the hip hinge and letting the bell complete the backswing the upswing feels incredibly light with the 32kg.
 
Feb 6th - Easy Strength
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Goblet Squats 2x5 (32kg), half get ups 1x3 24kg, Halos 2x10 (5L/5R) 16kg.
Snatch - 1 x 5 (24 kg), 1 x 3 (28kg), 1 x 2 (28kg)
C&P - 3 x 1 ,2 (28kg) ,3 (24kg).
 
Feb 7th - S&S
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
TGU - 5 x 1 (32kg).
After the TGU's I felt like trying to C&P the 32kg. I had tried this after my last cycle of Strong with 24's (September '16 ish) and hadn't been successful. To my surprise this time it went straight up on both sides with ease, no straining just pressed and up it went! For me it's a line in the sand moment as much as achieving simple was. I put it down to the amount of pressing I've done over the last 6-9 months from Strong to ROP (revisited using the 28) and now Easy Strength.
 
Feb 8th - Easy Strength
6am:
Mobility work - OS & T-spine mobility drills.
Swings - 10 x 10 (10L/10R) 32kg
7pm:
Warm up - Goblet Squats 2x5 (32kg), Halos 2x10 (5L/5R) 16kg.
Snatch - 6 x 1 (32 kg),
C&P ladder 1) 1 x 1 (32kg) ,2 (28kg) ,3 (28kg).
ladder 2) 1 x 1 (32kg) ,2 (28kg) ,3 (28kg).
ladder 3) 1 x 1 (28kg) ,2 (28kg) ,3 (24kg).
A bit of milestone for me C&P the 32!
In hindsight I should have stayed with the 24 for the 3rd rung rather than using the 28, it meant I wasn't able to to lift the 32 in the 3rd ladder (without maxing out).
Next session will look like this C&P 1 x 1 (32kg) ,2 (28kg) ,3 (24kg) for all ladders with my focus to eventually bring in the 28kg on the 3rd rung, once it feels 'easy' to do so. I jumped to far ahead bring in the 32 for the 1st rung, and 28 for the 3rd rung.
 
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