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Stu's training log

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Tuesday 17th Dec
Morning
OS

No evening training as out for work xmas drinks.

Wednesday 18th Dec
Morning
OS

Evening
DBKBFS 3x5 (24+28kg)
Bent press 5x1 (L&R) 28kg
First time I've done these for a few months due to a shoulder impingment. Felt good.
10kg Mace single arm 360s (10 L+R) 20 mins.
 
Saturday 21st Dec

Morning
OS
A&A snatches 32kg 18x5
I've neglected my calluses this week and paid for it in this session. Could only do 18 repeats as my calluses started to burn.
 
Sunday 22nd Dec
DBKBFS 4x5 (24+28kg)
Bent press 12x1 (L&R) 28kg
Mace 360s 10 mins

Monday 23rd Dec
Snatch A+A 28kg 32 repeats

Tuesday 24th Dec
DBKBFS 3x5 (24+24kg)
Bent press 8x1 (L&R) 28kg
Mace:
100 x 10-2's
100 x 1 arm 360s
100 x 10-2s

Thursday 26th Dec
Snatch A+A 28kg 30 repeats

Friday 27th Dec
DBKBFS 2x3 (24+28kg)
Bent press 10x1 (L&R) (3 × 28kg, 6 x 32kg)
Mace:
10min 1 arm 360s
10min 10-2s

Saturday 28th Dec
Snatch A+A 32kg 20 repeats

Daily OS.
 
Daily OS

Jan 2nd
Afternoon 1hr walk
Evening:
DBKBFSQ 4x3 (24/28kg)
BtP 32kg 12 x 1 (L&R)
Mace 10-2s - 200swings

Jan 3rd
Evening: A&A snatch 28kg - 32 repeats

Jan 4th
Afternoon: 1hr walk
Evening
DBKBFSQ 4x3 (24/28kg)
BtP 32kg 8 x 1 (L&R)
Mace 10-2s - 100swings

Jan 6th
Evening: A&A snatch 28kg - 20 repeats

Jan 7th
Afternoon: 1 hr walk
Evening:
DBKBFSQ 3x3 (24/28kg)
BtP 32kg 10 x 1 (L&R)
Mace flow - 30 mins

Jan 8th
Evening:
A&A snatch 28kg - 30 repeats

Jan 9th
Afternoon: 1hr walk
Evening:
DBKBFSQ 4x3 (24/28kg)
BtP 32kg 8 x 1 (L&R)

Jan 10th
Mace flow - 20 mins
 
RSAS 3rd Cycle (32kg)
Morning: OS
Evening: RSAS
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

BtP 32kg (medium)
8 x 2 (L&R)

Great to get back into RSAS, 32kg felt comfortable. Instantly noticed the additional mobility and posture benefit of bent press for multiple reps over 1 rep.
 
Jan 16th
RSAS 3rd Cycle (32kg)
Morning: OS
Evening: RSAS
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (low)
6 x 4 (L&R)

BtP 32kg (low)
6 x 2 (L&R)

Jan 17th
OS
DBKBFSQ 2x5 (24/24 kg)
Mace 10kg :
1 arm 360s - 10min
10-2s -5min

I think mace swings will be a great compliment to RSAS on off days. Also looking to bring in Pavel Ms Resilient drills on off says.
 
Jan 18th
Morning:OS
Afternoon
RSAS 3rd Cycle (32kg)
Morning: OS
Evening: RSAS
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

BtP 32kg (medium)
8 x 2 (L&R)




Quote | Reply
 
Jan 20th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (low)
6 x 4 (L&R)

BtP 32kg (high)
10 x 2 (L&R)

DBKBFSQ 3x3 (24s)
Mace 360s x 120
 
Jan 21st
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

BtP 32kg (low)
8 x 2 (L&R)
 
Jan 23rd
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Loaded hip flexor kneeling stretch with kettlebell overhead - 5 reps
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (low)
6 x 4 (L&R)

BtP 32kg (medium)
8 x 2 (L&R)

Jan 24th
Morning:OS
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

BtP 32kg (low)
6 x 2 (L&R)

I've dropped the hip flexor prep as my knees were beginning to ache, I've had the same issues with this in the past.

I've not been getting enough sleep this week and back to back sessions have impacted my recovery. I'll start doing one day on , one off and asses my recovery.
 
Jan 27th
Morning:OS
Mace 10kg - 10 mins 1 arm 360s ( switch 10 swings L&R)
Lunch: 90 min walk
Evening :
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (high)
10 x 4 (L&R)

BtP 32kg (medium)
8 x 2 (L&R)
 
Jan 28th
Morning:OS
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

BtP 32kg (low)
6 x 2 (L&R)
 
Jan 30th
Morning:OS
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (low)
6 x 4 (L&R)

BtP 32kg (high)
10 x 2 (L&R)


Jan 31st
OS
90 min walk
Easy strength DBKBFSq 3 x 3 (2×24kg)

Feb 1st
Morning: OS
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (medium)
8 x 4 (L&R)

Strangest thing on the 13th set something went on my left side just above my hip. I honestly felt like someone had punched me in the side and i dropped the bell, but I had no pain. I turned round expecting to see thd person who had punched me. I ended the session as a precaution.
 
Feb 3rd
Morning:OS
90 minute walk
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.

Mace 360s - 4 x 10 (4 switches)

Snatch 32kg (low)
6 x 4 (L&R)

Iso BtP prep
BtP 32kg (low)
6 x 2 (L&R)
 
Feb 6th
Morning:OS
DBKBFSq 3 x 3 (2×24kg)
Farmer Carries 4x 32+40kg.
Mace 1arm 10 mins

Feb 7th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.
Mace 360s - 4 x 10 (4 switches)
Snatch 32kg (medium) 6 x 4 , 1x6, 1x4 L&R)
Iso BtP prep
BtP 32kg (medium) 8 x 2 (L&R)

Feb 8th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.
Mace 360s - 4 x 10 (4 switches)
Snatch 32kg (low) 6 x 4 L&R)
Iso BtP prep
BtP 32kg (low) 6 x 2 (L&R)

Feb 10th
Morning:OS
DBKBFSq 3 x 3 (2×24kg)
Farmer Carries 4x 32+40kg.
Mace 1arm 10 mins

Feb 11th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.
Mace 360s - 4 x 10 (4 switches)
Snatch 32kg (medium) 7 x 4, 1x6 L&R)
Iso BtP prep
BtP 32kg (medium) 8 x 2 (L&R)

Feb 12th
Morning:OS
DBKBFSq 3 x 3 (2×24kg)
Farmer Carries 4x 32+40kg.
Mace 10-2s - 10 mins

Feb 13th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.
Mace 360s - 4 x 10 (4 switches)
Snatch 32kg (low) 4 x 4, 1x6, 1x4 L&R)
Iso BtP prep
BtP 32kg (low) 6 x 2 (L&R)

Feb 14th
Morning:OS
DBKBFSq 3 x 3 (2×24kg)
Farmer Carries 4x 32+40kg.
Mace 10-2s - 10 mins

Feb 15th
Morning:OS
Evening:
RSAS 3rd Cycle (32kg)
Move-Prep
• Brettzel arm bar (5 breaths), left and right
• Hack squats squat - 5 reps
Repeat 3 times.
Mace 360s - 4 x 10 (4 switches)
Snatch 32kg (high) 4 x 4, 1x6, 1x4 L&R)
Iso BtP prep
BtP 32kg (medium) 8 x 2 (L&R)

Feb 16th
Morning:OS
DBKBFSq 3 x 3 (2×24kg)
Mace Flow - 20 mins
 
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