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Tom’s Practice Log

Simple Practice:

Feeling crotchety this evening; a stressful day ending with the boiler packing up and being confronted with p’d off wife. Got dinner made for everyone then retreat to the safe room!!

Prying Goblet Squat w Curls:
3 x 5 - 28kg

One Arm Swing: 13:51
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
- noticeably recovering still, but better than last night.

Rest: 01:00

Get Ups: 13:45
R) 4 x 1 - 28kg, 1 x 1 32kg
L) 4 x 1 - 28kg, 1 x 1 32kg

Rest: 01:00

Single Clean & Press:
R) 4 x 5 - 20kg
L) 4 x 5 - 20kg
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 4 - 32kg

Two Arm Swing: 10:40
10 x 10 - 32kg

Rest: 01:00

Get Ups: 11:25
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg

Rest: 01:00

Single Clean & Press: 07:25
R) 3 x 5 - 20kg
L) 3 x 5 - 20kg

Bar hang: 1 x 60s
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 - 32kg

One Arm Swing: 12:31
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg

Rest: 01:00

Get Ups: 11:25
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 - 32kg

Two Arm Swing: 11:53
10 x 10 - 32kg

Rest: 01:00

Get Ups: 12:51
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg

Rest: 03:00

Single Clean & Press: 08:00
R) 3 x 5 - 20kg
L) 3 x 5 - 20kg
 
Simple Practice:

Feel like I’m at 60-70% tonight, swings and get ups not as tight as they should be, too distracted.

Prying Goblet Squat w Curls:
3 x 3 - 32kg

One Arm Swing: 11:15
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg

Rest: 01:00

Get Ups: 12:03
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg

Rest: 01:00

Chin-ups: 02:20
3 x 5 reps
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 -28kg

Two Arm Swing: 09:37
10 x 10 - 32kg

Rest: 01:00

Get Ups: 13:46
R) 3 x 1 - 28kg, 2 x 32kg
L) 3 x 1 - 28kg, 2 x 32kg

Rest: 01:00

Single Clean & Press: 07:27
R) 3 x 5 20kg
L) 3 x 5 20kg

Bar hang: 1 x 60s
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 11:15
R) 5 x 10.- 28kg,
L) 5 x 10 - 28kg,

Rest: 01:00

Get Ups: 12:27
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg

Rest: 01:00

Chin-ups: 03:50
3 x 6 - body weight
 
A good 3 hour hike with family around Wensleydale today, finished up at Bolton Castle, where Mary Queen of Scots was held captive; stunning that most of it is still so intact, including her chambers.

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Working away from home again this week, so I’ve brought my 20kg kettlebell for company. Going to stick with single clean and press each evening.

15 minutes continuous: 60 reps - 30/30.
 
A good day on site, nice to be outside and doing something physical again.

Single Clean and Press - 20kg - 30/30 - 60 reps total - 14 minutes OTB.
 
Single Clean and Press:

Sticking to the (strict) clean and press whilst I’m working away, for maintenance only, decided to up the ante a little tonight.

90 reps - 20 minutes,
R: 15 x 3 reps - 20kg
L: 15 x 3 reps - 20kg
 
NTS:
I’m going to try a stick with this Long Cycle program midweek for a month or two, and S&S practice at weekends. I’m interested to see how this might work for me and how I progress with it.
 
Long Cycle - Single 24kg
Reps: 50 - 25/25
Time: 09:50

Aiming to get to 60 tonight in 10m, didn’t get there but pulled 50 in under the time so some improvement at least.
 
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