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Stu's training log

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Sept 5th
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
8pm: Double 24's swing practise 10 x 10

Sept 6th
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
 
Sept 7th
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Sept 8th - Strong Phase 1 Push Press (Double 24's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
Day 1 DPP (24's) - 10x1

Sept 9th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
7pm Double Swings (24's) - 10x10

Sept 10th
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Sept 11th - Strong Phase 1 Push Press (Double 24's)
9am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
Day 2 DPP (24's) - 5x2

Sept 12th
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
 
Sept 13th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
7pm Double Swings (24's) - 10x10

Sept 14th - Strong Phase 1 Push Press (Double 24's)
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
8pm:
Day 3 DPP (24's) - 10x1

Sept 15th - Swings
6am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
8pm:
Double Swings (24's) - 10x10


Sept 16th - Strong Phase 1 Push Press (Double 24's)
9am:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
Day 4 DPP (24's) - 6x2
 
I bought Steve Matthews Classic Kettlebell Lifting and have been playing around with timed sets with just a 16kg KB for the last few weeks, but still doing the daily mobility as above.
Steve's book gives a slightly different slant on KB lifting, somewhere between KB sport and Hardstyle. I enjoyed the timed sets and found the high volume repetitions made my shoulders more flexible in the overhead position, and has carry over for the sports I play. My end goal is 36kg long cycle (may never reach it) and had planned to work towards this via Kettle Strong, but Steve's book is based on lighter weight longer sets and has made me rethink. Not completely throwing out hard style, it's why I am where I am today I plan to revisit ROP and do 16kg Jerks for time on variety days as per Steve's programme. I'll be getting enough cleans, pushes, swings and snatches on ROP, so Jerks will fill the gap switching between single or double KB's depending on how I feel on those variety days. Let see how that goes.

Oct 19th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

ROP medium day(24kg):
C&P and Chin ups : 3 x 1,2 ladders
12 min swings: total 160 80L, 80R
 
Oct 20th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Oct 21st
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
ROP Heavy day (24kg):
C&P and Chin ups : 3 x 1,2,3 ladders
8 min swings: total 120 60L, 60R

Oct 22nd
Mobility:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Oct 23rd
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
ROP Light day (24kg):
C&P and Chin ups : 3 x 1 ladders
7 min Snatches: total 28 14L, 14R
 
Oct 24th
Mobility :
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)

Oct 25th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Windmills 1 x 5 each side (24kg), Goblet Squats 2x5 (16kg)
ROP Medium day (24kg):
C&P and rows : 4 x 1,2 ladders
12 min Swings: total 192
 
Oct 26th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Variety day :
TGU 5x1 32kg.
10 mins jerk practice (double 16kg) - roughly 4-5 reps before putting the bells down, 25 reps in total.
I hadn't done any TGU's for roughly 6 months, but I hadn't lost any TGU strength. In that time I've done double 24 C&P, and Double 24 push/press.
 
Oct 27th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Heavy day (24kg) :
C&P and rows : 4 x 1,2,3 ladders
2 min Swings: total 50


Oct 28th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Variety day :
TGU 5x1 32kg.

Oct 29th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Light day (24kg) :
C&P and rows : 4 x 1 ladders
6 min Snatches: total 24
(lack of sleep this week with my daughter waking up through out the night).
 
Oct 30th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Medium day (24kg) :
C&P and rows : 5 x 2 ladders
6 min Swings: total 112
(Had to do light and medium day back to back)

Nov 1st
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Variety day:
TGU 5x1 32kg.
10 mins easy Clean & jerk practice (double 16kg)
 
Nov 2nd
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Heavy day (24kg) :
C&P and rows : 5 x 1,2,3 ladders
6 min Swings: total 140
 
Nov 4th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Light day (24kg) :
C&P and rows : 5 x 1 ladders
8 min Snatches: Total 40

Nov 5th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)
 
Nov 7th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Heavy day (24kg) :
C&P and rows : 5 x 1,2,3,4 ladders
7 min Swings: Total 150
 
Nov 8th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)
Double (16kg) Jerk practise
 
Nov 9th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Light day (24kg) :
C&P and rows : 5 x 1,2 ladders
7 min Snatches: Total 34
 
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Nov 11th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Medium day (24kg) :
C&P and rows : 5 x 1,2,3 ladders
6 min Swings: Total 140
 
Nov 12th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)
Double (16kg) Jerk practise
 
Nov 14th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Heavy day (24kg) :
C&P and rows : 5 x 1,2,3,4,5 ladders
4 min Swings: Total 124
This 24kg popped up for all reps, there were no slow grinds, I feel I own the 24 so ready to move on to the 28kg for next weeks heavy day.
 
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Nov 15th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)
 
Nov 16th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Medium day (24kg) :
C&P and rows : 5 x 1,2,3,4 ladders
3 min Swings: Total 70
 
Nov 18th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP variety day :
TGU 5x1 (32kg)

Nov 19th
Mobility Warm up:
Mobility - OS, T-spine mobility drills (Egg rolls, Thread the needle, shoulder dislocates, Windshield wipers) Armbars (16kg), Goblet Squats 2x5 (16kg)
ROP Light day (24kg) :
C&P and rows : 5 x 1,2,3 ladders
5 min Snatches: Total 32
 
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