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Stu's training log

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June 11th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session: 4x28 kg, 4x28 kg, 4x28 kg, 4x28 kg, 4x28kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 3x28kg, 2x28 kg, 3x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
 
June 13th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Medium volume session: 4x28 kg, 4x28 kg, 6x28kg, 4x28 kg, 6x28 kg,4x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

bent presses - Heavy volume session: 2x28 kg, 2x28 kg, 2x28kg, 2x28 kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28 kg, 2x28kg, 3x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
 
June 15th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 4x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 4x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.


- bent presses - Low volume session:2x28 kg, 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
 
June 18th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Medium volume session: 4x28 kg, 4x28 kg, 6x28kg, 6x28 kg, 6x28 kg,6x28 kg, 4x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - Low volume session:2x28 kg, 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

Btp low volume due to lack of time.



 
June 20th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.


- bent presses - Medium volume session: 2x28 kg, 2x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 3x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
 
June 22nd Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - Low volume session:3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

I've deviated a little from the protocol this week i.e. back to back same sessions, due to restricted time and feeling lethargic, so treated it as a back off week.
 
June 25th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session: 4x28 kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28 kg ,6×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Medium volume session: 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 2x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.

On non SAS days I do OS, the last few sessions I've played around with moving slowly through the movements, purposely on each breath. This adds a different dimension, when crawling I imagine I'm stalking prey
 
June 27th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Medium volume session: 4x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 4x28 kg,6x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

bent presses - Heavy volume session: 2x28 kg, 3x28 kg, 2x28kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28kg, 3x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
 
June 29th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - Low volume session:3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

July 2nd Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session: 4x28 kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28 kg ,6×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Low volume session:2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 2x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

The bent press was a medium session but I had to cut it short due to limited time.
 
July 4th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - Low volume session:3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
 
July 5th
1hour easy pace run

July 6th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.


Snatches- Medium volume session: 4x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - Medium volume session: 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 2x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
 
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July 9th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session:
4x28 kg, 6x28 kg, 4x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28 kg ,6×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Low volume session:
3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
 
June 10th
50 min easy pace run.


July 11th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

bent presses - Heavy volume session: 2x28 kg, 3x28 kg, 2x28kg, 3x28 kg, 3x28 kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28kg, 2x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
 
July 13th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.


Snatches- Medium volume session: 6x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - Medium volume session: 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 3x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
 
14 - 21st away on holiday, managed to do a couple bent press sessions in the resort gym with 16kg dumbbells. Nothing heavier.

July 22nd Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Medium volume session: 6x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - Medium volume session: 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 3x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.

July 23rd Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session:
4x28 kg, 6x28 kg, 4x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 4x28 kg, 6x28 kg, 4x28 kg ,4×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Low volume session:
2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

Struggled with todays session, due to back to 5am starts, post holiday lethargy and humid heat.
 
July 25th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

bent presses - Heavy volume session: 2x28 kg, 3x28 kg, 2x28kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28 kg, 3x28 kg, 2x28kg, 3x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
 
July 27th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session:
6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

- bent presses - Low volume session:
3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total



July 30th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session:
4x28 kg, 6x28 kg, 4x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg ,6×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent presses - Medium volume session: 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 3x28kg, always left and right, rest (= 1 set) 7 sets each hand, 14 sets total.
 
August 1st Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

snatches - Low volume session: 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.

bent presses - Heavy volume session: 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 3x28 kg, always left and right, rest (= 1 set) 10 sets each hand, 20 sets total.
 
August 3rd Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Medium volume session: 6x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.

- bent presses - Low volume session:
3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total
 
August 6th Royal S&S - 2nd cycle

- move prep, 3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

Snatches- Heavy volume session:
6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28kg, 6x28 kg, 6x28 kg, 6x28 kg, 6x28 kg ,6×28kg OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

- bent presses - Low volume session:
3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total

Btp should have been a medium session, but the weather is very hot and humid and the snatches took more out of me than I expected.
 
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