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Stu's training log

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March 14th - OS, Strong C&P, BtP


Morning:

Warm up:
  • OS - Head Nods, Various Rocking (2mins), Rolls (2mins)
  • Crawls (2 mins)
  • T-spine rotates,
  • Armbar/Bent Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - Strong C&P 10x2 (2x24kg) , Bent press: 5x1 28kg each side (L&R).

Time to rethink my training program, after a couple of session it's clear to me I won't be able to fit in Strong and BtP in my morning practise once the reps increase and I suspect my recovery will suffer, even though C&P 2x24 feel comfortable.
I want to keep BtP and snatches, Strong I can revisit at a later date.
Going forward I'll alternate days of OS/A&A snatches and OS/Justa-fied Bent Press, plus 2 runs per week.
 
March 15th - OS, A&A snatches


Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - A&A snatches 30x5 (28kg L&R) 41 mns, HR: ave 122, max 146, cal 399.

Tonight - Cricket training.
 
March 16th - OS, Justa-fied Bent press


Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - Justa-fied Bent Press 15 x 1 (each side L&R) 24kg (70% 1RM).
 
March 17th - OS, A&A snatches


Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - A&A snatches 20x5 (28kg L&R) 31 mns, HR: ave 113, max 139, cal 279.
 
March 18th - OS, Justa-fied Bent press


Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - Justa-fied Bent Press 17 x 1 (each side L&R) 24kg
 
March 19th - OS, A&A snatches

Morning:
Warm up -
  • T-spine rotates,
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - A&A snatches 20x5 (28kg L&R) 32 mins, HR: ave 102, max 125, cal 223.

A bad night sleep with my daughter waking up through the night. My concentration wasn't great this morning, so the snatches took more time and weren't technically as good as they could be.
 
March 20th - OS, Justa-fied Bent press


Morning:

Warm up:
  • OS - Head Nods, Various Rocking, Rolls
  • Crawls
  • T-spine rotates,
  • Armbar (16kg),
  • Shoulder dislocates,
  • Goblet Squat 3x5 16kg
  • Halos 2x10 (5L/5R) 16kg
Practice - Justa-fied Bent Press 19 x 1 (each side L&R) 24kg
 
March 21st - Easy run/OS

Run - 30 mins HR avg 117, Max 156, 3.5km, Cal 340

Another change of approach, the last few weeks I've been trying to find a way to accommodate A&A snatches and Justa-fied BtP (on alternate days). I've found recovery to be an issue accommodating both, not initially but over time. My goal is still to focus on BtP and Snatches but to lift only 3 days per week, with other days allocated for easy runs/OS. The answer could be Pavel's RSAS!
 
Thank you to @Pavel Macek for sharing your RSAS protocol. My first practice sessions are below:

March 24th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - light volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 106, max 118, cal 66)

- bent presses - medium volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.


March 26th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - medium volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 105, max 120, cal 95)

- bent presses - heavy volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24kg, 2x24kg always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

Evening: Run (30min, HR ave 148, max 166, 2.89km, cal 410).

I've had little sleep the last week due to my daughter waking during the night so started with the 24kg rather than the 28kg.
Non RSAS days I'm doing more OS.
 
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March 27th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Brettzel armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - heavy volume session: 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 124, cal 162)

- bent presses - medium volume session:2x24 kg, 2x24kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total
 
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March 28th
OS
Easy Run - 30 min HR ave 152, max 166, 3.6km, cal 430


March 29th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Medium volume session: 4x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 112, max 127, cal 112)

- bent presses - Heavy volume session: 2x24 kg, 3x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg always left and right, rest (= 1 set), 10 sets each hand, 20 sets total


March 30th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Heavy volume session: 4x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 115, max 130, cal 167)

- bent presses - Medium volume session:2x24 kg, 3x24kg, 3x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total

March 31st
OS
Push ups - 5 x max-1
Squats - 50, 30, 20, 15, 5
Easy Run - 30 min, HR ave 152, max 167, 3.7km, 429 cal
 
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April 1st Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Medium volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 115,max 128, cal 120)

- bent presses - Light volume session: 2x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 2x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total


April 2nd Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Heavy volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 113, max 132, cal 165)

- bent presses - Medium volume session:2x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, 2x24 kg, 2x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total
 
April 3rd - Easy run/OS
Run - 30 mins HR avg 153, Max 167, 3km, Cal 438


April 4th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Low volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 120, max 135, cal 95)

- bent presses - Low volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total


April 5th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Medium volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 111,max 130, cal 109)

- bent presses - Heavy volume session: 2x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 2x24 kg, 2x24 kg, 2x24 kg always left and right, rest (= 1 set), 10 sets each hand, 20 sets total
 
April 7th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Medium volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 116,max 134, cal 169)

- bent presses - Heavy volume session: 2x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 2x24 kg, 2x24 kg, 2x24 kg always left and right, rest (= 1 set), 10 sets each hand, 20 sets total


April 9th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.l

- snatches - Low volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 110, max 122, cal 81)

- bent presses - Low volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

April 10th - OS.
 
April 11th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Heavy volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24kg,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 112, max 133, cal 166)

- bent presses - Medium volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total
 
April 12th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Medium volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
(HR ave 118,max 138, cal 131)

- bent presses - Low volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total


April 13/14th - OS


April 15th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Heavy volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg ,4×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 119, max 149, cal 179)

- bent presses - Heavy volume session:: 2x24 kg, 3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 2x24 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.

Been busy starting a new job so had no time to get any easy runs in over the last week, but I'm walking around 13,000 steps per day when commuting. I'm aiming for 2 easy runs this week.
 
April 16th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.l

- snatches - Low volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 114, max 127, cal 82)

- bent presses - Low volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
 
April 17th - OS, lots of crawling.

April 18th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.

- snatches - Heavy volume session: 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg ,6×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 120, max 140, cal 168)

- bent presses - Heavy volume session:: 2x24 kg, 3x24 kg, 3x24kg, 3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1set) 10 sets each hand, 20 sets total.
 
April 19th Royal S&S
- move prep, 3 rounds: 16 kg - armbar to Bent armbar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.l

- snatches - Low volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
(HR ave 113, max 130, cal 82)

- bent presses - Low volume session:3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total


April 23th Royal S&S

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Hack squat - 5x.

- snatches - Heavy volume session: 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg ,6×24 kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
(HR ave 115, max 134, cal 174)

- bent presses - Heavy volume session:: 3x24 kg, 3x24 kg, 3x24kg, 3x24 kg, 3x24kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, 3x24 kg, always left and right, rest (= 1set) 10 sets each hand, 20 sets total.

1st cycle of RSAS finished , 2nd cycle starts tomorrow.

@Pavel Macek shall I put my feedback in the kettlebell section?
 
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