Things Are Going So Well, Help Me Screw It Up

Roman Kladivo

Double-Digit Post Count
Certified Instructor
14.2. 2019 - RoP - Variety Day
GFM - Mobility and Get Up focus

15.2.2019 - RoP - Rest Day
No training today

16.2.2019 - RoP Heavy Day
Warm Up - Halo 16 kg - 3x5; Prying Pump 3x5; Goblet Squat 36 kg - 3x5
Press + Chin Up: 24 kg / BW - 5 x (1,2,3,4)
Swing - 6 min / 32 kg (120 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
17.2.2019 - RoP Rest Day
No training today

18.2.2019 - RoP Moderate Day
Warm Up - Halo 16 kg - 3x5; Prying Pump 3x5; Goblet Squat 36 kg - 3x5;
Press + Pull Up: 24 kg / BW - 5 x (1,2)
Snatch - 8 min / 24 kg (80 reps)

19.2.2019 - RoP Variety Day
GFM - Mobility and Get Up

20.2. 2019 - RoP More Vigorous then Monday
Warm Up - Halo 16 kg - 3x5; Prying Pump 3x5; Goblet Squat 36 kg - 3x5;
Press + Pull Up: 24 kg / BW - 5 x (1,2,3)
Swing - 4 min / 32 kg (80 reps)

21.2.2019 - RoP Variety Day
GFM - Mobility and Get Up
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
22.2.2019 - RoP Rest Day
No training today

23.2.2019 - RoP Heavy Day
Warm Up - Halo - 16kg - 3x5; Prying Pump - 3x5; Goblet Squat 36 kg - 3x5;
Press + Chin Up: 24 kg / BW - 5x(1,2,3,4,5)
Swing - 5 min / 32 kg (120 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
24.2. 2019 - RoP- Rest Day
No training today

25.2. 2019 - RoP ModerateDay
Warm up - Halo 16kg - 3x5; Prying Pump - 3x5; Goblet Squat 36 kg - 3x5;
Press + PullUp: 24 kg / BW 5x(1,2,3)
Snatch: 8 min / 24 kg (80 reps)

26.2. 2019 - Variety Day
GFM - Mobility + Get Up
 
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Roman Kladivo

Double-Digit Post Count
Certified Instructor
27.2. 2019 - RoP - More Vigorous Than Monday
Warm Up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 36 kg - 3x5;
Press + Chin Up: 24 kg / BW - 5x(1,2,3,4)
Swing: 7 min / 32 kg (120 reps)

28.2. 2019 - RoP - Variety Day
GFM - Mobility + Get Up

1.3. 2019 - RoP - Rest Day
No training today

2. 2. 2019 - RoP - Test Day
On Pavel Macek Request I conducted special testing day

Swing 24 kg - 10+10
Get Up 24 kg - 3 x 1+1
CaP 24 kg - 3 x 1
5 min Rest
Loaded Clean 32 kg x 3+3
5 min Rest
CaP 32 kg L1 + R2 (PR)
15 min Rest
CaP 28 kg L6 + R7 (PR)
15 min Rest
CaP 24 kg L9 + R10 (PR)
15 min Rest
Snatch 24 kg / 5 min (100 reps)

My left shoulder started to feel little bit funny after fourth set so I went for the five minutes instead of 10
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
3.3. 2019 - RoP Rest Day
No training today

4.3. 2019 - RoP Moderate Day
Warm Up: Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5
Press + Pull Up: 28 kg / BW+4kg - 3x(1)
Snatch: 7 min / 24 kg (80 reps)

5.3. 2019 - RoP Variety Day
GFM - Mobility and Get Up

6.3. 2019 - RoP More Vigorous Than Monday
Warm Up: Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5;
Press + Pull Up: 28 kg / BW+4kg - 3x(1,2)
Swing: 8 min / 32 kg (140 reps)

7.3. 2019 - RoP Variety Day
GFM - Mobility + Get Up

8.3.2019 - RoP Rest Day
No Training today

9.3. 2019 - RoP Hard Day
Warm Up: Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5
Press + Pull Up: 28 kg / BW + 4kg - 3x(1,2,3-4kg)
Swing: 3 min / 32 kg (60 reps)

10.3. 2019 - RoP Rest Day
No Training Today

11.3. 2019 - RoP Moderate Day
Warm Up: Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5
Press + Pull Up: 28 kg / BW + 4 kg - 4x(1)
Snatch: 5 min / 24 kg (60 reps)

12.3.2019 - RoP Variety Day
GFM - Mobility + Get Up

13.3. 2019 - RoP More Vigorous than Monday
Warm Up: Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5
Press + Pull Up: 28 kg / BW+4kg - 4(1,2)
Swing: 32 kg / 9 min (140 reps)

14.3. 2019 - RoP Variety Day
GFM: Mobility + Get Up
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
15.3.2019 - RoP Rest Day
No training today

16.3.2019 - RoP Heavy Day
Warm Up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5;
Press + Pull Up: 28 kg / BW+4kg - 4x(1,2,3)
Swing: 32 kg / 8 min (160 reps)

17.3. 2019 - RoP Rest Day
No training today
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
18.3.2019 - RoP Moderate Day
Warm Up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5;
Press + Pull Up: 28 kg / BW+4kg - 5x(1)
Snatch: 24 kg / 5 min (60 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
19.3. 2019 - RoP Variety Day
GFM: Mobility and Get Up

20.3. 2019 - RoP More Vigorous than Monday
Warm Up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 40 kg - 3x5;
Press + Pull Up - 28 kg / BW+4kg - 5x(1,2)
Swing: 32 kg / 2 min (60 reps)

21.3. 2019 - RoP Variety Day
GFM: Mobility and Get Up
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
22.3. 2019 - RoP Rest Day
No training today

23.3. 2019 - RoP Hard Day
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg - 3x5;
Press + Pull Up - 28 kg / BW+4kg - 5x(1,2,3)
Swing: 5 min / 32 kg (120 reps)

I was wondering why are the pull ups so easy and it looks like I lost some weight during this weeks, from 86 kg down to the 82 kg, so basicaly I am still pulling the same weight ROFLROFLROFL
 
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Roman Kladivo

Double-Digit Post Count
Certified Instructor
24.3. 2019 - RoP Rest Day
Teaching GFM FUNdamentals workshop in Prague, so lots of moving and lots of fun :)

25. 3. 2019 - Moderate Day
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2)
Snatch: 6 min / 24 kg (60 reps)

 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
26. 3. 2019 - RoP - Variety Day
GFM - Mobility and Get Up

27. 3. 2019 - RoP More Vigorous than Monday
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2,3)
Swing - 11 min / 32 kg (160 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
28. 3. 2019 - RoP Variety Day
GFM - Get Up + Mobility

29. 3. 2019 - RoP Rest Day
No Training Today

30. 3: 2019 - RoP Hard Day
Morning - Gardening (Lots of loaded carries, half kneeling work and heavy manual spading)
Afternoon
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 1x(1,2,3,4) + 4x(1,2,3)
Swing - 4 min / 32 kg (80 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
31.3. 2019 - RoP Rest Day
No training today

1.4. 2019 - RoP Moderate Day
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2)
Snatch - 7 min / 24 kg (80 reps)

2.4. 2019 - RoP Variety Day
GFM - Get Up + Mobility

3.4. 2019 - RoP More Vigorous Than Monday
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2,3)
Swing - 11 min / 32 kg (160 reps)

4.4. 2019 - RoP Variety Day
GFM - Mobility + Get Up
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
5.4. 2019 - RoP Rest Day
No training today

6.4. 2019 - RoP Hard Day
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 2x(1,2,3,4) + 3x(1,2,3)
Swing - 5 min / 32 kg (100 reps)

7.4. 2019 - RoP Rest Day
No training today
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
8.4. 2019 - RoP Moderate Day
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2)
Swing - 6 min / 24 kg (60 reps)

9.4. 2019 - RoP Variety Day
GFM - Mobility + Get up

10. 4. 2019 - RoP More Vigorous than Monday
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2,3)
Swing - 3 min / 32 kg (60 reps)

11. 4. 2019 - RoP Variety Day
GFM - mobility + Get Up
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
12. 4. 2019 - RoP Rest Day
No Training Today

13. 4. 2019 - RoP Test Day
Today´s lesson is this: Your plan isn´t stronger than your life. This past week was hard. Lots of work, stres, not enough time for proper sleep and nutrition. On top of that, my son got pretty bad flu, so i slept like three hours in total, yet my plan was saying that today is the test day, so the test day it was...I started tired and finished half dead. Results? You can see for yourselves...next time I will be wiser

Warm Up:
  • Swing 24 kg 10+10
  • Get Up 24 kg 3+3 (singles)
  • CaP 28 kg 3+3 (singles)
  • 5 min rest
Press
  • Loaded Cleans 32 kg 3+3 (singles)
  • Press 32 kg 1+1 (RM)
Snatch
  • 10 min snatch test 24 kg (140 reps)
 

Roman Kladivo

Double-Digit Post Count
Certified Instructor
15.4. RoP - Moderate Day
Warm Up -
Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2)
Snatch- 6 min / 24 kg (60 reps)
 
Last edited:

Roman Kladivo

Double-Digit Post Count
Certified Instructor
16.4. 2019 - RoP Variety Day
GFM - Mobility + Get Up

17.4. 2019 - RoP More Vigorous Than Monday
Warm Up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 40 kg 3x5;
Press + Pull Up - 28 kg / BW+4 kg - 5x(1,2,3)
Swing - 5 min / 32 kg (100 reps)
 
Last edited:

Dekapon

Triple-Digit Post Count
Impressive numbers.
Is the timed swings and snatches part of the "Rite of Passage" or are you just doing them that fast to save time and because you're so fit? :eek:
I've read that most people, and people also tell me to take more rest between my sets to better recover, but I'm on a much lower level...
 
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