Things Are Going So Well, Help Me Screw It Up

Discussion in 'Training Logs' started by Roman Kladivo, Jan 22, 2019.

  1. Roman Kladivo

    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)
     
  2. Roman Kladivo

    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
     
  3. Roman Kladivo

    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)
     
  4. Roman Kladivo

    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
     
    Last edited: Mar 2, 2019
    Tom Bukowski likes this.
  5. Roman Kladivo

    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
     
  6. Roman Kladivo

    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
     
    Tom Bukowski and Dekapon like this.
  7. Roman Kladivo

    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
     
  8. Roman Kladivo

    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)
     
  9. Roman Kladivo

    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
     
  10. Roman Kladivo

    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
     
    Last edited: Mar 29, 2019
    Mirek and Dekapon like this.
  11. Roman Kladivo

    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)

     
    Mirek likes this.
  12. Roman Kladivo

    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)
     
    Mirek likes this.
  13. Roman Kladivo

    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)
     
    KenKennedy and Mirek like this.
  14. Roman Kladivo

    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
     
  15. Roman Kladivo

    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
     
    KenKennedy likes this.
  16. Roman Kladivo

    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
     
    Dekapon and KenKennedy like this.
  17. Roman Kladivo

    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)
     
    KenKennedy and Dekapon like this.
  18. Roman Kladivo

    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: Apr 21, 2019
    KenKennedy likes this.
  19. Roman Kladivo

    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: Apr 21, 2019
    Dekapon and KenKennedy like this.
  20. Dekapon

    Dekapon Double-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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