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The hybrid journey

ntapsak

ntapsak

Level 6 Valued Member
Hello StrongFirst! The time has come to start a new training log.

I've been familiar hardstyle training for awhile. I've popped in and out of S1 for a few years, posting some threads, commenting here and there... what I've finally done, after months of testing it out to see how I could handle it, is I've decided to pursue my dream of girevoy sport. Hence, the new log. I just came home from a two-week vacation, so no it's time to start my first-ever long cycle training cycle. My goal is to use Denis Vasiliev's method, chasing mostly stable lifting technique and 10 minute sets up to 24kg before switching to biathlon. Before vacation, I tested a 10' (=10 min) set with 18kg bells for a total of 75 -- goal was 80-85, I would have reached it if not for chalk giving out. Live and learn.

DV's method has you training your discipline 3x/week, with flexibility on adding GPP/accessories and cardio. This template has worked for me, so I will continue it:

Mon: Long Cycle (intervals), GPP -- like a "heavy" day, I do my most volume on this day
Tue: Easy cardio, 30+ min. (running/biking)
Wed: Long Cycle (long intervals or repetitive method), GPP -- a "light" day; rest is greater between intervals and I do easy/light GPP
Thu: Easy cardio (as Tuesday, typically I do whatever I did not do on Tue)
Fri: Long Cycle (straight set, either competitive or flat method; alt. pyramid) -- "medium" or test day, longer duration but not as high intensity, except when testing
Sat (opt): more cardio

GPP will be a mix of hardstyle lifts (something GS athletes typically do not do, but I know HS technique, so why not?) and bodyweight exercises, emphasis on high-rep sets over strength. DV teaches to start a training cycle at light weights, even if your main training cycle will be with 32s. Since I passed the 10' test with 18s, my training cycle will consist of a couple weeks of 16s, a couple with 18s, then about 5 weeks with 20s, unless I fail the 10' test at week 5. But I don't intend to fail.

Enjoy reading!
Note, weights are in kg unless otherwise stated.

5-6-23
Preliminary training of the cycle: LC w/16s
Warmup: 10' of mobility and flexibility, one-arm cleans and LC with 1x16
Main work: LC @2x16, 9x1'/1' (=1 min. on, 1 min off). 8-10-10-10-10-10-10-9-10 (goal 10 rpm)
GPP: cleans @2x16, 50 reps, jump squat 3x10 (16), pushups 3x10
Time: 56:00
 
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6-6-23
Run, 2 mi. (30:00)

7-6-23
Warmup: 12' of mobility and flexibility, one-arm cleans and LC with 1x16, some jogging
Main: LC @2x16, 5x2'/3'. 16-16-16-17-16 (8 rpm)
GPP: pullups (hollow, reverse grip) 3-2-1, plank 3x1'
Time: 53:35

8-6-23
Run, 2.5 mi
Pullups 3-2-1-1 (fighter pullup program - starting slow at 3RM to build technique)

9-6-23
Warmup: 12' of mobility, flexibility, muscle activation, jogging, and some cleans/OALC
Main: Flat var. 1x8' @2x14, (avg. 9 rpm)
GPP: 1x30 cleans @2x16, pullups 3-2-2-1, pushups 3x10, jump squat 3x10 (16)
Time: 53:00

Notes: feeling good to get back to training. Technique was good, working on spending more time in fixation. Opted for a light, long flat set on Friday to work on aerobic capacity. All felt good!
One more weeks with 16s.
 
12-6-23
Warmup: 20 min. of mobility, muscle activation, jogging, cleans and OALC (16), jerks (2x16)
Main: LC pyramid 1'-2'-3'-2'-1' (rest 1-2-3-2) @2x16, 10-20-24-19-11 (=84 in 17')
GPP: 30 cleans, 15 squats (16s), 3x12 pushups
Time: 56:03

13-6-23
Run 3 mi.
Pullups 4-3-2-1-1
Time: 38:46

14-6-23
Warmup: 15' (+ 5 for weight change) of the usual plus some jerks w/extra breathing cycles overhead
Main: LC rep. @2x18, 8x1'/2' (8 rpm) -- solid!
GPP: pullups 4-3-2-2-1, overhead carry 2x1 lap/side
Time: 1:04:23

15-6-23
Run 2.25 mi
Pullups 4-3-3-2-1

PM: like 2-3 hrs of volleyball. Logging in case it affects 16-6 (it didn't).

16-6-23
Warmup: mobility, 5 cleans to OH carry, OALC, 1x20 squat (18), jerks
Main: LC rep. 5x2'/4' @2x18, 16-16-17-16-16 (=81)
GPP: pullups 4-4-3-2-1, pushups 2x15, jump squat 3x15 (18)
Time: 1:05:00

Notes for the week: decided to bell-up on Wed. instead of next week. It felt really good. I'll do next week with 18s and then it's on to the 5-week cycle with 20s.
Feeling pretty good this week, settling into routines. Also started a cut to drop a weight class (I'm a little overfat - in GS, lower weight class = fewer reps you need to hit for rank!).
 
19-6-23
Warmup: 15' of mobility, squats, cleans, OALC, a couple jerks
Main: LC int. 10x1'/1' @2x18, (8 rpm)
SPP: cleans 1x20 @2x18
GPP: Pullups 5-4-3-2-1, pushups 15-15-10-10
Time: 1:12:00

20-6-23
Run, 3.25 mi
Pullups 5-4-3-2-2
Time: 39:34

21-6-23
Warmup: 12' of the usual
Main: LC rep. 3x3'/3' @2x18, 20-24-23
SPP: Jerk @2x18 1x3', 22
GPP: Pullups 5-4-3-3-2
Time: 49:54

22-6-23
Run, 3.12 mi.
Pullups 5-4-4-3-2
Time: 38:00

23-6-23
Warmup: 15-20' of the usual
Main: LC comp. @2x18, 1x7', 6-6-6-6-6-6-8 (=44)
SPP: @2x20, clean 2x12, jerk 2x12
GPP: pullups 5-5-4-3-2 (click?)
Time: 1:06:00

Notes: pretty humid this week. Today (23-6), I was dripping sweat while warming up. Made these sessions a little harder.
Otherwise, I'm good to start with my 5-week cycle with 20s.
 
26-6-23
Warmup: up to 21' of the usual, cleans-OALC w/18, 20kg, double jerks
Main: LC int. 5x1'/2' @2x20kg, 8 rpm
SPP: cleans 1x3' (20), jerk 1x3' (24) @2x20
GPP: pushups 5x10 (on handles)
Time: 1:04:03

27-6-23
Run, 4 mi.
Pullups (widened my grip - better on the shoulder) 6-5-4-3-3

28-6-23
Warmup: mobility checkup, kb squat 1x20, cleans and OALC with 18 and 20, dbl jerks
Main: LC rep. 3x2'/4' @2x20 (8 rpm)
SPP: cleans 4x1'/:45 @2x20, 10-10-10-15
GPP: bent row (20s) 6-5-4-4-3, RDL (20s) 2x20
Time: 1:06:00
Notes: though I was apprehensive about training indoors today, I had zero problems. I'm quite pleased that I could maintain the higher pace for LC and I'm also pleased with my cleans. Satisfied, overall.

29-6-23
Row, 10.2 km (50:00)
Pullups 6-5-4-4-3

30-6-23
Warmup: mobility, cleans, OALC, jerks
Main: LC var. pyramid 1'-2'-3'-1' (rest 2'-3'-2') @2x20, 8-14-20-8 (=50)
SPP: cleans 1x20, OH holds
GPP: pushups 5x10
Time: 1:06:09

Notes: first week with 20kg. I think it went pretty well, I'm feeling pretty good. I do believe I need to work on my fixation, because I believe lots of my reps would be no-counts for lack of pause in the overhead fixation. It's not that I lack strength, but somehow intuitively I never fixate long enough...
Not been a good week for pullups. I haven't been training outdoors since Wed because of the Canadian smoke, so I didn't have a bar.
 
3-7-23
Warmup: mobility 5', squat 1x20 (20), cleans 2x5 (18), 2x5 (20), OALC 2x5 (18), 2x5 (20), dbl jerks 1x5 (2x18)
Main: LC int. @2x20, 7x1'/1' (8 rpm); cleans @2x16, 1x3' (35), jerk @2x16, 1x3' (35)
Time: 1:06:00

4-7-23
2.8 mi. run, walk to 3.6 mi. Happy 4th!

5-7-23
1 hr. of pickleball, because vacation.

6-7-23
Warmup: squats (16), cleans (16, 20), OALC (16, 20), jerks (16s)
Main: LC rep. 2x3'/4' @2x20, 7 rpm
SPP: cleans @2x20, 12-14
GPP: pushups 2x20

7-7-23
1.5 hr. of pickleball, still vacation.

8-7-23
Warmup: squats, cleans, and OALC (20), cleans (2x20)
Main: LC comp. 5' @2x20, 7-7-7-7-7
SPP: cleans 2x10
GPP: pushups 2x17
Time: 39:45

Notes: happy with progress--passed the 5' test at my desired rpm.
 
10-7-23
Main: LC int. 4x2'/2' @2x20 (8 rpm)
GPP: wide chins 5-4-3-3-2, pushups 1x30

11-7-23
Run 3.16 mi. (36:43)

12-7-23
Down with some sort of illness.

13-7-23
Run 3.65 mi. (45:40)

14-7-23
Warmup: stretching, mobility, 20 squats (16), 10 HS swings (16), 5/5 cleans (16), 5/5 cleans (20), 5/5 OALC (16), 5/5 OALC (20), 5 cleans (2x20)
Main: LC comp. 7' @2x20, 6-6-6-6-6-6-7 (=43) -- very easy effort
SPP: cleans OTM (2x20), 10-10-6
GPP: wide chins 5-4-3-3-3

15-7-23
Run 4 mi. (45:53)

Notes: a little hurdle this week, got some sort of tonsil infection or something starting Tue night. I pretty much just slept all day Wednesday and then felt about 90% the next day. Weird.
Went for my 7' LC test today (14-7) anyway, and shot for a low pace because I didn't know if I'd still be tired from the illness. Turned out to be really easy, except I need a better chalking strategy.
 
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This week in training: highest volume pre-competition set (10' next Friday). There are a few things I've learned this week:
- Chalking strategy improves everything. I've always known it and I can't stress it enough.
- 8 rpm is currently my max intensity for 20s and it's really hard to sustain (Monday intervals about killed me).
- DV's method has you often training at 110-120% your competition pace, which would put my competition pace right at 6-7 rpm, which does mean the difference between Rank I and Rank II in my weight class, although I am on the cusp of dropping into the 74kg class, in which case I need 66+ with 20s for Rank I.
- I am competing mid-September and testing 10' with 20s next week. I believe that I can easily cruise along and get a result of 60, which would put me in good shape for achieving a Rank I result in September.
- As an aside, it freaks me out that my body is adapting to this. I don't feel anything the day after a hard session. I'm already in better shape than I ever dreamed.

Coming up soon:
- After testing 10' next week, going to start a 6-week prep-cycle for competition. Strategy:
- Train LC w/22kg for 4 weeks and really push the pace
- Then, drop to 20s for two weeks before the comp.

17-7-23
Warmup: mobility check, squats 1x20 (20) cleans 2x10 (20), OALC 2x5 (20)
Main: LC int. 10x1'/1' @2x20, 8 rpm
GPP: wide chins 5-4-4-3-3, pushups 3x16
Time: 1:14:17

18-7-23
Run, 3 mi. (31:26)

19-7-23
Warmup: mobility check, hs swings 2x10 (16), 2x10 (20), cleans 2x5 (16), 2x5 (20) OALC 2x5 (16), 2x5 (20)
Main: LC rep. variable 3x3'/5' @2x20: 7-7-8, 7-8-8, 8-8-8 (=69); cleans 1x20 @2x20
GPP: wide chins 5-4-4-4-3, pushups 1x25
Time: 1:08:24

20-7-23
Run 4.5 mi. (about 50-55 min, I think)

21-7-23
Warmup: hs swings and squats, cleans and OALC 2x5 w/16 , 2x5 w/20
Main: LC pyramid 2'/2'-4'/4'-2' @2x20, 8-8-7-7-7-8-8-8 (=61); cleans 2' @2x20 (25)
GPP: wide chins 5-5-4-4-3
Time: 58:00
 
This week in training: program called for backing off on overall weekly volume this week in preparation for the competition set. To illustrate, last week was my volume *peak*, the highest intensity work and greatest volume I've done so far with 20s. If you're interested in the statistics of progression, this is what the past eight weeks looked like:

NL = 1 LC repetition, not counting sets of cleans after main LC work.
Week 1 – 240 NL (16kg, 16, 14)
Week 2 – 229 NL (16, 18, 18)
Week 3 – 191 NL (18, 18, 18)
Week 4 – 138 NL (20 – all w/20 from now on)
Week 5 – 133 NL (vacation)
Week 6 – 107 NL (if I had not missed the Wed session due to illness, I expect I would have gotten 177)
Week 7 – 210 NL
Week 8 – goal: 48 (Mon), 32 (Wed), 64 (Fri 10’ test). 144 predicted. If you do the math below, you see that the total volume was actually 150 NL.

24-7-23
Warmup: mobility check, 5 swings to 5 squats (20), 2x5 cleans (20), 2x5 OALC (20)
Main: LC desc. pyramid 3'/2'/1' @2x20, 8-8-9-8-9-10 (52)
GPP: 1h swing 8' OTM (20), wide chins 6-5-4-4-3, pushups (always on handles) 3x15
Time: 1:07:45

25-7-23
Run 2.82 mi (33:06)

26-7-23
Warmup: 2x1 TGU (20), 2x10 1hs, 4x5 clean (20), 2x5 OALC (20)
Main: LC pyramid 1'-2'-1/2' @2x20, 8-8-9-12 (=37)
GPP: 1hs 8NR (20), wide chins 3x5
Time: 48:00

27-7-23
Rest

28-7-23
Warmup: minimal, some mobility, jogging, cleans and OALC
Main: LC competition 10' @2x20, 7-7-7-7-7-6-6-6-7-1.
Result: 61 reps (IKO Rank 2 - actually a great outcome!)
Overall time: 36:00

29-7-23
Run 3.43 mi (42:06)

Notes: a very interesting result for the competition set. My result was actually 60 reps in 9', and I cut the last minute short at 45 seconds. There were a few hindering variables here: the temp was about 85 (with high humidity, so it felt like 96), I hadn't slept the best, and by the time I got to minute 10, my chalking had turned into mud. I could have muscled through probably another 5-6 reps, but observing the StrongFirst Stop Signs™, I stopped because form broke down and I already was basically at my goal (6 rpm = 60 reps). I am seven weeks from competition, and I am well on my way to reaching my desired 70+ reps for that.

To change gears, I'm very interested in building back my hardstyle swing/snatch so that I can start an effective Q&D cycle come October, so I'm starting to incorporate one-hand swings to get used to the snappy hinge again.
 
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31-7-23
Warmup: mobility check, 10 swing to 10 squat (20), cleans/OALC 2x5 (20), OALC 2x5 (22)
Main: LC int. 6x1'/2' @2x22, 8 rpm (level up!), cleans 1x10
GPP: 1hs 10x7 OTM, wide chins 4x5, pushups 1x25
Time: 1:12:00

1-8-23
Run 3 mi. (35:13)

2-8-23
Off, didn't get a chance for anything.

3-8-23
Warmup: mobility, air squats 1x10, squat 1x10 (22), 5 clean to 5 OALC x2 (18), OAJ 4x5 (22)
Main: LC rep. 3x2'/4' @2x22, 7-8-7-8-7-8 (=45); cleans 2' (25)
GPP: wide chins 6-5-5-4-3, pushups 3x15
Time: 1:12:00

4-8-23
2hs 5x10 OTM (32), 2 mi. run (32:30 total)

5-8-23
Warmup: mobility checkup, squat 1x25 (18), cleans 2x5 (18), 2x5 (22), OALC 2x5 (18), 2x5 (22)
Main: LC comp. 5' @2x20, 8-8-8-8-8; cleans 2' @2x20 (27)
GPP: wide chins 6-6-5-4-3

Notes:
-BW: morning 162.5 lbs, post-training 160.7, unsure about BF but it's certainly lower. Have lost about 1.5 in. around the midsection, glutes, and legs, seeing more muscle definition everywhere. Will end my dieting in a week and go on maintenance, as I am sick of dieting and I'm basically at my goal (dropping from 80kg to 74kg weight class).
- Deloading next week before ramping up volume with 22s.
 
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Deload Week 6-7 to 13-7
As mentioned, I was away Mon-Thu and didn't get a chance to train that Friday, so that's nearly a whole week off.

12-8-23 - Sat.
Warmup: minimal. Some mobility and cleans/OALC (20)
Main: LC int. 12x1'/1' @2x20, 8 rpm (=96)
GPP: pushups (47 total)

14-8-23 Mon
Warmup: mobility, cleans/OALC (18, 20, 22)
Main: LC rep. 8x1'/3' @2x22, 8-8-8-8-8-8-8-9 (=65)
GPP: farmer holds (2x22) 5x1'/1'

15-8-23
Just a walk.

16-8-23
Warmup: mobility, cleans and OALC (18, 22)
Main: LC desc. ladder 3'/5'-2'/2'-1' @2x22, 8-8-8-8-8-10 (=50); cleans 2' (20)
Cooldown: 1-mi. jog
Time: 1:00:00

17-8-23
Run 2.92 mi, lots of hills.
Time: 34:45

18-8-23
Warmup: mobility, cleans (18, 22)
Main: cleans 7'/2'-5' (=12' total in 14') @2x22, 8-8-8-8-8-8-10, 8-8-8-8-13 (=103)
GPP: pushups 5x10
Time: 37:30

Opted this day for cleans only, as I had accumulated plenty of LC volume since Saturday. It worked out nicely, very easy effort. Been doing well with chin ups and push ups, so I will transition into a new routine of carries for GPP.
 
22-8-23 Tue
Warmup: mobility, cleans/OALC (22)
Main: LC 10x1'/1' @2x22 (8 rpm); cleans 2x10
GPP: 3x10 RDL to 1' farmer's carry
Time: 1:02:00

23-8-23
Air bike 10.5 mi. (35:00)

24-8-23
Warmup: mobility, presses, back extensions, air bike, cleans/OALC (22)
Main: LC pyramid 1'-2'-3'-2'-1' (equal rests) @2x22, 7, 7-7, 7-6-7, 7-7, 9 (=64)
GPP: jump squat 4x10 (22), back extension 3x12
Time: 57:10

Note: I am reaching my limit with 22s at training 8 rpm.

25-8-23
PM run, 4 mi. (47:59)

26-8-23
Warmup: mobility, air bike, cleans/OALC 2x5 (20, 22)
Main: LC comp. flat 6' @2x20, 8-8-8-8-7-8; cleans 2x1' (18, 16)
GPP: RDL (2x20) 1x30
 
28-8-23
Main: LC int. 7x1'/2' @2x20, 10 rpm; cleans 3x10
GPP: 12 RDL to 1 lap carry (2x20), 3 rounds

29-8-23
Run 3 mi. (30:15)

30-8-23
Main: LC desc. ladder 4'-3'-2'-1' @2x20 (8 rpm)
GPP: jump squat 5x12 (20), back extension 1x12 (bw) and 3x12 (25)

31-8-23
Run 4 mi. (lots of hills)
Time: approx. 50 min.

1-9-23
Main: LC rep. 3x2' @2x20 (7 rpm)
GPP: wide grip RDL (95)

1-9 to 4-9: pilgrimage (tons of walking and carrying things in the heat, not the best sleep). Still tired on 5-9.

6-9-23 Wed
Warmup: mobility, air bike, OALC w/pause 2x5 and standard 2x5 (20)
Main: LC int. 14x1' @2x20, 7 rpm (8, 10 last two sets. Total: 101)
GPP: farmer carry (2x50lb) 5 laps
Time: 1:07:00

7-9-23
Run 2.9 mi. (lots of hills)

8-9-23
Warmup: mobility, air bike, pause jerk 2x5, OALC 2x5 (20)
Main: LC int. 4x2' @2x20, 7 rpm, 7-7, 7-7, 7-7, 8-9
GPP: wide grip RDL 4x14 (95), back extension 2x15
Time: 50:00

9-9-23
Run 3 mi. (35:17)

Comp happening next week!
 
12-9-23
Comp day!
Light warmup.

Weight: 73.6kg. 10' long cycle, 20kg.
Actual result: 7-7-7-7-7-7-7-7-7-5 (=68). Rank 1, pending 0 no-counts.

13-9-23
Rest

14-9-23
Run 3 mi., lots of hillz (31:03)

15-9-23
Main: LC int. 10x1' @2x16 (10 rpm)
GPP: 2km row (9:36)

18-9-23 Mon
Warmup: mobility, OALC, jerks/cleans (2x16)
Main: LC var. int. 10x1' @2x18, 10-8-10-8-10-8-10-8-10-10; cleans 1x2' (20)
GPP: RDL 2x20 (2x18), farmer's carry 2 laps

19-9-23
Run 3.6 mi

20-9-23
Warmup: mobility, air bike, cleans/OALC (16), jerk (2x16), cleans/OALC (24)
Main: LC rep. 5x1'/3' @2x24, 7 rpm (=36)
GPP: jump squat 3x12 (24), back extensions 2x18 (25lb)

21-9-23
Run 3 mi. (32:53)

22-9-23
Warmup: mobility, air bike, cleans/OALC (18), jerk (2x18), cleans/OALC (24)
Main: LC rep. 6x1'/2' @2x24, 5-6-6-6-7-7 (=37); cleans 1x10
GPP: back squat 6x5 (105lb)

Notes:
- Comp went great. I had good energy, maintained good form and pace throughout; I would've stuck to 7 rpm, but my glasses fell off my face with about 30 seconds to go and I couldn't see my timer to pace my reps! What you see is my self-judged result: I did a set of 68. In reality, I had many snafus with the filming (too much glare on the scale, video did not capture my whole body until I yelled at my friend to move my camera).
- The official, judged result (pending upload of certificate here) put me at 65 reps (3 no-counts because of camera placement: could not see the bells overhead until it got moved) and in the 80kg weight class (which I initially signed up for. The judges intentionally were not judging *too* strictly, because for an online comp, you don't have the live feedback of the judge and rep counter. They made it known to me that I need to work on a longer fixation, because mine would probably not fly at a live event. Something to work on.
- Overall, a great experience. I'm glad to switch things up for a bit after about 10 weeks or so with 20s/22s. Time for a 5-week cycle with 24s.
 
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