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Stu's training log

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Mar 1st - S&S
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.
TGU - 5 x 1 L&R (32kg).

10 min crawls:
49 secs - rest 1.25 min
1.16 min- rest 1.25 min
1.09 min- rest 2.31 min
1.25 min -

In yesterdays post of spoke of taking a few days off, but due to the way I document my log, I had already performed the morning S&S swings, so decided complete session with TGU's in the evening as planned and threw in Crawls afterwards.
I feel better for the doing the TGU's there is something magic in them that gets the blood flowing even in a tired state, similar to Crawling.
Crawling I'm still playing around with trying to work out when best to schedule them, they felt really good after the TGU's, hence the slightly longer sets than my previous posts.

Mar 2nd - Rest day
6am:
Mobility work - OS, T-spine mobility drills, Hack Squats.

I've been doing 4 x 10 (I'm 41) Hack Squats for the last 4 days (forgot to document).
I noticed good carry over to TGU's, my knees felt stronger and more stable in the lunge (up and down).
 
March 3rd - Easy Strength
6am: Mobility work
OS & T-spine mobility drills, 4 x 10 Hack Squats.
8.15pm - ES
Warm up: Halos 2x10 (5L/5R) 16kg. Arm bars (16kg), DBKB FS - 5 x 2 (2x16kg).
ES Session:
Snatch - 6 x 1 (28kg)
C&P ladder 1) 1 x 1 (28kg) ,2 ,3 (24kg).
ladder 2) 1 x 1 (28kg) ,2 ,3 (24kg).
ladder 3) 1 x 1 (28kg),2 ,3 (24kg).
Swings: 10 x 10 (32kg)

March 4th - Crawls
6am:
Mobility work - OS & T-spine mobility drills, 4 x 10 Hack squats
10 min Leopard Crawl progression -Forwards/side to side/Backwards
1 min 21 sec - rest 1 min 39 sec
1 min - rest 1 min 23 sec
50 secs - rest 1 min 37 sec
51 secs -

I had planned to do an S&S session today, but felt exhausted, something isn't quite right. I'll try to get more sleep and hopefully start to feel better.

March 5th - rest day
8am Mobility work - OS & T-spine mobility drills, 4 x 10 Hack squats
 
Last edited:
I took a week off to recharge the batteries after hitting a wall last week, by Friday (Mar 10th) I felt ready to get back into KB practice.
During the week off I re-assessed my training schedule and read 'Taming the bent press'. I've decided to drop ES and progressive crawling and go back to S&S to keep things simple. I enjoyed ES and will definitely go back to it one day, but at this moment in time I have too much going on in my life to juggle 2 programs.

March 11th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).

March 13th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).

March 14th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).
 
March 17th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).

I picked up a sickness bug at the beginning of the week so had a couple of days off.
 
Week 20-26 March
Didn't feel great last week, a result of too much work and not enough rest so only did 4 days of S&S, but daily Mobility work.
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).

March 27th - S&S - re-introduced the 40kg.
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).

March 28th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).

March 28th - S&S (deload day)
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 (10L/10R) 32kg
TGU - 5 x 1 L&R (32kg).

March 30th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).

March 31st - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).

Also been doing upto 40 daily hack squats, either after S&S or later in the day.
 
April 1st - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).
Additional work - 25 hack squats ( 2x10, 1x5)

April 2nd - Rest day
7am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Hack Squats 4 x 10

April 3rd - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 2 x 1 L&R (40kg).
Additional work - 25 hack squats ( 2x10, 1x5)

April 4th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).
Additional work - 25 hack squats ( 2x10, 1x5)

April 5th - S&S
6am:
Warm up -
Mobility work - OS & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 6 x 10 (10L/10R) 32kg, 2 x 10 (10L/10R) 40kg, 2 x 10 (10L/10R) 32kg
TGU - 3 x 1 L&R (32kg), 1 x 1 L&R (40kg), 1 x 1 L&R (32kg).
Additional work - 25 hack squats ( 2x10, 1x5)
 
April 6th - S&S (deload day)
6am:
Warm up -
Mobility work - OS, Crawls & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32
TGU - 5 x 1 32
Additional work- Hack Squats 4 x 10

April 6th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,32,40,32
TGU - 5 x 1 32, 32, 32,40, 40
Additional work - Hack squats 2 x 10, 1 x 5
 
April 7th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,32,40,32
TGU - 5 x 1 32, 32, 32,40, 40
Additional work -
Hack squats 2 x 10, 1 x 5

April 8th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,32,40,32
TGU - 5 x 1 32, 32, 32,40, 40
Additional work -
C&P 1 x 32 (L&R)
Hack squats 4 x 10

April 9th - Rest day
9am:
Mobility work - OS, Crawls & T-spine mobility drills.
Hack Squats 4 x 10

April 10th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,32,40,40
TGU - 5 x 1 32, 32, 32,40, 40
 
April 11th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,32
TGU - 5 x 1 32, 32, 40, 40, 32
Additional work -
C&P 1 x 28 (L&R)
Hack squats 4 x 10
 
April 12th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,32
TGU - 5 x 1 32, 32, 40, 40, 32
Additional work -
GtG C&P - 3 x singles 28kg
Hack squats 2 x 10, 1 x5
 
April 13th - S&S (deload day)
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,32,32,32
TGU - 5 x 1 32, 32, 32, 32, 32
Additional work -
Hack squats 2 x 10, 1 x5
 
Strong S&S work! Looks like you're working the program just right, and seeing progress.
 
April 14th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,32
TGU - 5 x 1 32, 32, 40,40,40
Additional work -
Hack squats 2 x 10, 1 x5
 
April 15th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,40
TGU - 5 x 1 32, 32, 40,40,40
Additional work -
Hack squats 3 x 10,
GtG C&P - 3 x singles 28kg
 
April 16th - Rest day
8am:
Mobility work - OS, Crawls, & T-spine mobility drills.

April 17th - S&S
8am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,40
TGU - 5 x 1 32, 32, 40,40,40


April 18th - S&S (Deload)
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32
TGU - 5 x 1 32
Unscheduled deload day, due lack of sleep caused by my daughter waking during the night.
 
April 19th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,40
TGU - 5 x 1 32,40, 40,40,40
Additional work -
Hack squats 3 x 10,
GtG C&P - singles 28kg/32kg
 
April 20th - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,40
TGU - 5 x 1 32,32, 40,40,40
Additional work -
Hack squats 3 x 10
 
April 21st - S&S
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg
S&S -
Swings - 10 x 10 32,32,40,40,40
TGU - 5 x 1 32,32, 40,40,40
Additional work -
Hack squats 3 x 10
 
I haven't posted for almost a month due to my wife being in a horse riding accident, fortunately she is back home. Since my last post I've dropped S&S due to a reoccurring knee pain and revisited Easy Strength, I haven't had chance to post previous sessions, but here's today's.

May 19th- ES
6am:
Warm up -
Mobility work - OS, Crawls, & T-spine mobility drills.
Goblet Squats 3x5 (16kg), Halos 3x10 (5L/5R) 16kg, Windmills 3x1 (16kg).

ES
Snatch - 6 x 1 (28kg)
C&P ladders 1,2,3 (24kg) x 3
Snatches 24kg 10x5

I usually do 10x10 swings (32kg) , but felt like doing snatches today.
 
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