Stu's training log

[Stuart Elliott]

August 8th 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: 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.

 

[Stuart Elliott]

August 10th 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

 

[Stuart Elliott]

Completed my 2nd cycle of Royal S&S.
Benefits have been, notable fat loss in my mid section, denser muscle in my lower, upper arms, shoulders, hamstrings and quads. Improved t-spine mobility. Overall I look and feel more athletic.

I'm taking a break from Royal S&S, but still focusing on the snatch and bent press. Reverting back to A&A snatches with a bent press strength session after snatching.

I've got 4 weeks left of my cricket season so still continuing with 3 sessions per week, once my season is over I'll increase this to 4 (Maybe 2 snatch and 2 double kb clean sessions).
I'll be continuing with OS, walking roughly 4 miles a day (work commute) and a couple of easy pace runs per week.
I'll also increase my focus on stretching, I've neglected this of late.

August 13th A&A snatches , Btp.

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

A+A snatches: 28kg 30 x 5 repeats (L&R)
Btp: 28kg 5 x 2 (L&R)

 

[Stuart Elliott]

August 15th A+A snatches & Btp.

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

A+A snatches: 28kg 24 x 5 repeats (L&R)
Bent Press : 32kg 5 x 2 (L&R)

 

[Stuart Elliott]

August 16th
45min easy run.

August 17th A+A snatches & Btp.

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

A+A snatches: 28kg 20 x 5 repeats (L&R)
Bent Press : 32kg 5 x 2 (L&R)

 

[Stuart Elliott]

August 20th A+A snatches & Btp.

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

A+A snatches: 28kg 22 x 5 repeats (L&R)
Bent Press : 5 x 2 (L&R) 28, 28,32 28,28.

 

[Stuart Elliott]

August 21st
50 min easy pace run

August 22nd A+A snatches & Btp.

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 26 x 5 repeats (L&R)
Bent Press : 5 x 2 (L&R) 28, 28,28,28,32

 

[Stuart Elliott]

August 23rd
45 min easy pace run

August 24th A+A snatches & Btp.

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 28 x 5 repeats, 32kg 2 x 5 repeats Total 30 x 5 repeats (L&R).
Introduced the 32kg for repeats 9&10.

Bent Press : 5 x 2 (L&R) 28, 28,28,28, 28

 

[Stuart Elliott]

August 27th A+A snatches.

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 26 x 5 repeats.

Didn't have time to bent press.

August 28th
Morning:
40 min easy pace run.

Evening:
Bent Press : 5 x 2 (L&R) 28, 28,28,32, 32

 

[Stuart Elliott]

August 29th A+A snatches.

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats.

Didnt sleep well, lacked energy in today's session,


Evening:
Bent Press : 7 x 2 (L&R), 28,28,28,32,28,32,32

 

[Stuart Elliott]

August 30th
Morning:
40 min easy pace run.

August 31st A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 24 x 5 repeats, 32kg 2 x 5 repeats Total 26 x 5 repeats (L&R).

Evening:
Bent Press : 5 x 2 (L&R), 28,28,32,32,32

 

[Stuart Elliott]

Sept 3rd A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats

Evening:
Bent Press : 6 x 2 (L&R), 28,32,32,32,32,32

 

[Stuart Elliott]

Sept 4th
40 min easy pace run.


Sept 5th A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 32 x 5 repeats

Evening:
Bent Press : 8 x 2 (L&R), 32,32,32,32,32,32,32,32

 

[Stuart Elliott]

Sept 6th
40 min easy pace run.


Sept 7th A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats

Evening:
Bent Press : 4 x 2 (L&R), 32,32,32,32,

 

[Stuart Elliott]

Sept 10th A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 24 x 5 repeats

Evening:
Bent Press : 6 x 2 (L&R), 32,32,32,32,32,32

 

[Stuart Elliott]

Sept 11th
1hr min easy pace run.



Sept 12th A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats

Evening:
Bent Press : 4 x 2 (L&R), 32,32,32,32,


Sept 14th A+A snatches & Btp

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 32 x 5 repeats

Evening:
Bent Press : 6 x 2 (L&R), 32,32,32,32,

Sept 16th
40 min easy pace run.

 

[Stuart Elliott]

Sept 21st A+A snatches

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats

Sept 22nd Bent Press
3 rounds: 16 kg - armbar to Bent armbar
5 x 2 (L&R), 32,32,32,32,

Had a heavy cold and blocked sinuses this week so had a few days off training, just stretching and mobility work.

 

[Stuart Elliott]

Sept 24th A+A snatches

- move prep, head nods, rocking, shoulder dislocates, t-spine twist, crawls.
3 rounds: 16 kg - armbar to Bent armbar, Goblet squat (32kg) - 5x.

A+A snatches: 28kg 20 x 5 repeats

Sept 25th Bent Press
3 rounds: 16 kg - armbar to Bent armbar
4 x 2 (L&R), 32,32,32,32,

 

[Harald Motz]

nice, consistent, undisturbed and dedicated work, Stuart.

 

[Stuart Elliott]

Thanks @Harald Motz , your posts have been my inspiration! Hoping to get back into easy pace runs this week after last week's cold.