Stu's training log

Stuart Elliott

More than 500 posts
April 10th
Morning:
OS

Evening:
RSAS -
Prep - hack squats (3 rounds)
Snatches: high - 20 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to arm bar press ( 2 rounds)
Bent Press: medium - 7 x 2 (L&R) 32kg
DKBFS: 2 x 5 (24+24kg)

I've been forgetting to add double kb front squats to my log. I do these easy strength style after RSAS. I've dropped the weight back to 2x24s for now.
 

Stuart Elliott

More than 500 posts
April 11th
Morning:
OS

April 12th

Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.
RSAS -
Prep - hack squats (3 rounds)
Snatches: medium - 14 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to arm bar press ( 2 rounds)
Bent Press: low - 5 x 2 (L&R) 32kg
DKBFS: 3x 3 (24+24kg)

April 13th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat (6 repeats).
LCCJ 15x3 repeats

April 15th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.
A&A snatches: 8 x 5 repeats.

I've had to take a break from the bent press, as I've tweaked my left shoulder. Snatches felt fine but the bent press doesn't feel stable in my left side and cause a niggling pain. Once it feels fine I'll return to it and make sure my technique isn't sloppy. I've been doing the btp for a year or 2 and had no issues. I suspect I'd become complacent in my technique.
I did a LCCJ sessions on Saturday and again no issues with my shoulder. I like the 2 day on one day off format so will rotate snatches and lccj in an A&A format. I'll pick up RSAS again when my shoulder is ready.
 
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Stuart Elliott

More than 500 posts
April 16th
Morning:
OS


April 17th

Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.

Mid morning:
DKBFS: 3x 3 (2x24kg)
LCCJ 21x3 repeats (2x24kg)

After a LCCJ session I feel like I could run through walls or lift boulders, after a snatch session I feel athletic like a panther....its a good mix.
 
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Stuart Elliott

More than 500 posts
April 18th
Morning:
OS

Evening:
Cricket practise

April 19th
Morning:
OS
Mace 5kg:
360's 10 each direction then switch hands and repeat x 6.
RSAS -
Prep - hack squats (3 rounds)
Snatches: low - 8 x 4, 2x6 (L&R) 32kg
Prep- Arm bar to bent arm bar press x 3 L&R.
Bent Press: medium - 7 x 2 (L&R) 32kg

Evening
DKBFS: 2 x 5 (24+24kg)

My left shoulder felt better so I tried some bent presses. I'd noticed many people don't chicken wing the kettlebell on to the lat, they simply rotate from the rack. I tried this technique and it felt much better, with the shoulder staying in the racked position. The chicken winging could have been creating an issue with my left shoulder. I'll still keep a close eye on my technique, but happy I can continue with the bent press and rsas.
 
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Stuart Elliott

More than 500 posts
April 20th
Morning:
OS
Mace 5kg: 10-2s
10 each direction then switch hands and repeat x 6.
RSAS -
Prep - hack squats (3 rounds)
Snatches: high - 20 x 4 (L&R) 32kg
Prep- Arm bar to bent arm bar press x 3 L&R.
Bent Press: low - 5 x 2 (L&R) 32kg
 

Stuart Elliott

More than 500 posts
April 22nd
Morning:
OS
RSAS -
Prep - DKBFSQ 3x3 (2x24kg)
Snatches: low - 10 x 4 (L&R) 32kg
Prep- Arm bar to bent arm bar press x 3 L&R.
Bent Press: medium - 7 x 2 (L&R) 32kg
 

Stuart Elliott

More than 500 posts
April 23rd
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.

Evening:
RSAS -
Prep - Hack squats 5x3
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg
 

Stuart Elliott

More than 500 posts
April 24th
Morning:
Easy pace run - 30 mins HR avg 125

First run for a while due to sore knees, felt ok.

April 25th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat x 4.
RSAS -
Prep - DBKBFSQ 2 x 5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

Bent press should have been high but I ran out of time before work.
 

Stuart Elliott

More than 500 posts
April 26th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: low - 10 x 4 (L&R) 32kg
Bent Press: high - 10 x 2 (L&R) 32kg
 

Stuart Elliott

More than 500 posts
April 29th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

April 30th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: high - 8 x 2 (L&R) 32kg
 

Stuart Elliott

More than 500 posts
April 29th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

April 30th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: high - 8 x 2 (L&R) 32kg

Only 8 bent press as as left shoulder felt tired so technique started to wain.
 

Stuart Elliott

More than 500 posts
May 2nd
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg
 
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Stuart Elliott

More than 500 posts
May 3rd
Morning:
OS

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 3,3,3 (24s)
Snatches: low - 10 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg
 
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Stuart Elliott

More than 500 posts
May 6th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: High - 20 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg

May 7th
Morning:
OS

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5,5 (24s)
Snatches: low - 9 x 4, 1 x 6 (L&R) 32kg
Bent Press: high - 10 x 2 (L&R) 32kg
 
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Stuart Elliott

More than 500 posts
May 8th
Morning:
OS

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.

DKB Swings (24s) - 5 x 10

Today was my rest day from RSAS and had been reading the thread on S&S and striking and the swing benefiting running more than snatches. Thinking about this I had noticed when sprinting (during my cricket matches) I wasn't as quick as I was. I'd put this down to getting older. I've been solely focusing on snatches for a couple of years, so I decided to try swinging again. Straight away I could feel the hammies and glutes working more than in the snatches. After the session I just wanted to sprint, where as after snatches I feel I want to jump. Its something obvious I've over looked. I'll still continue with RSAS, but will alternate snatches and double swings daily. It's slightly bastardising the programme but it suits my purpose.
 
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Stuart Elliott

More than 500 posts
I havent updated my log for a few weeks, due to travelling away for a family wedding and losing my paper log. But since may 9th I've continued with RSAS, OS, DKB FSQ and Mace swings.

May 19th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg

May 21st
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
Snatches: high - 20 x 4 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg

May 23rd
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,5 (24s)
C&J: medium - 14 x 2 (L&R) 32kg
Bent Press: high - 10 x 2 (L&R) 32kg

May 26th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: low - 10 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg

May 27th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
RSAS -
Prep - DBKBFSQ 3,3,3 (24s)
C&J: high - 20 x 2 (L&R) 32kg
Bent Press: low- 5 x 2 (L&R) 32kg

I've tried a few RSAS session with the C&J and it works pretty well. 2 reps takes roughly 20 secs which is roughly the equivalent in time of 4 snatches. I'm thinking where as the snatch increases to 6 reps I'll increase the c&J to 3.
I'll continue alternating days of snatches and C&J and see what happens.
 
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Stuart Elliott

More than 500 posts
May 29th
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.

Evening:
RSAS -
Prep - DBKBFSQ 5,3,2 (24s)
Snatches: medium - 14 x 4 (L&R) 32kg
Bent Press: medium - 7 x 2 (L&R) 32kg
Felt tired today form was a bit off.
 

Stuart Elliott

More than 500 posts
May 31st
Morning:
OS
Mace 5kg:
360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
Prep - DBKBFSQ 5,5 (24s)
Clean and Jerk: low- 10 x 2 (L&R) 32kg
Bent Press: low - 5 x 2 (L&R) 32kg
 
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Shahaf Levin

Quadruple-Digit Post Count
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10mins continuous.
You're doing it for a long time, have you considered starting incorporating some one armed swings? These teach allot since you can't really pull the mace back in with you arms if you under-swing, or stop the mace if you over-swing. You also have to align thing perfectly because you can't correct the balance with the arms either. Actually you can do all this, but it is very hard with a one-handed grip and it's much easier the actually learn to wings better :) The one handed grip make the swings very self-limiting.
 
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