Stu's training log

Discussion in 'Training Logs' started by Stuart Elliott, Oct 7, 2015.

  1. Stuart Elliott

    Stuart Elliott More than 500 posts

    April 9th
    Morning:
    OS

    Evening:
    Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
    10 mins continuous.
    Cook drill 10mins 24kg
     
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  2. Stuart Elliott

    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.
     
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  3. Stuart Elliott

    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.
     
    Last edited: Apr 16, 2019
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  4. Stuart Elliott

    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.
     
    Last edited: Apr 17, 2019
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  5. Stuart Elliott

    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.
     
    Last edited: Apr 19, 2019
    Shahaf Levin likes this.
  6. Stuart Elliott

    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
     
  7. Stuart Elliott

    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
     
  8. Stuart Elliott

    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
     
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  9. Stuart Elliott

    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.
     
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  10. Stuart Elliott

    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
     
    Shahaf Levin likes this.
  11. Stuart Elliott

    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
     
    Shahaf Levin likes this.
  12. Stuart Elliott

    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.
     
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  13. Stuart Elliott

    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
     
    Last edited: May 28, 2019
    Shahaf Levin likes this.
  14. Stuart Elliott

    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
     
    Last edited: May 28, 2019
    Shahaf Levin likes this.
  15. Stuart Elliott

    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
     
    Last edited: May 28, 2019
    Shahaf Levin likes this.
  16. Stuart Elliott

    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.
     
    Last edited: May 28, 2019
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  17. Stuart Elliott

    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.
     
    Last edited: May 28, 2019
  18. Stuart Elliott

    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.
     
    Shahaf Levin likes this.
  19. Stuart Elliott

    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
     
    Last edited: Jun 4, 2019
    Shahaf Levin likes this.
  20. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    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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