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Tom’s Practice Log

NTS:

TGU actually felt stronger and more controlled tonight, I think mixing it up during the week, getting some double kettlebell work in etc. might be helping. I think on a mindfulness level, it’s helped just to change tack.
 
NTS:

Keep doing TGU at least twice a week, working with 24kg to consolidate form, but include 32kg for a few sets.
 
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S&S/Bw:

Run with eldest son, 24:19, need to check distance of circuit, takes in a few hills, I think at least 4km.

Swing 1H:
Right - 3 x 10 24kg , 3 x 10 32kg,
Left - 3 x 10 24kg, 3 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg,

Chin-ups:
6/6/6/5 reps.
 
Mix Day:

(Quite a difficult couple of work days, lots of miles, feeling a bit fried so keeping it easy.)

PGS - 3 x 5_24kg.

Double KB Clean and Push Press - 10 x 5_36kg.

TGU - 16 x 1_24kg

Chin-ups - 4 x 5.
 
S&S/Bw:

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg*.
* Left TGU feeling stronger, feels like I’m punching through to elbow properly again. Got to keep the progress slow this time I think however, and avoid moving up too quickly again.

Chin-ups: 7 + 7 + 5 + 5
Good slow chin-ups, making most of negative stages.
 
Cardio Day:

Run with eldest son, very warm (+ 25c, warm for Cumbria anyway!) , pushed it on the hills. Duration: 23:50.

Double Kettlebell Clean & Push Press: 10 x 5 - 36kg.
 
S&S day.

* Eldest son working out with me tonight, knocked out 50 press-ups and 23 chin-ups, way to go!

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg*.
* Left TGU feeling strong again; keeping reps to two for now.

Max chin-ups: 11 reps.
 
PGS:
3 x 5 24kg
Double KB Clean & Push Press:
10 x 5 36kg
TGU:
10 x 1 24kg
Chin-ups:
3 x 6
Bar hang:
1 minute
 
beautiful evening so decided a run was the thing; son # 1 came again and we struck a good pace and kept at it, knocking a whole minute off previous best time, completing circuit in 22:50.
 
First night experimenting with Pat Flynn’s ‘Get Strong’, 10 - 5 - 3 OMEM programme. I’m thinking of doing this 3 NTS during the week, and doing S&S on the weekend. See how it goes anyway.

Warm up: 5 x TGU with 16kg

(Double Kettlebell)

10:00.
10 x 4 reps - Clean and Press 36kg

5:00.
5 x 5 reps - Front Squat 44kg

3:00.
3 x 7 reps chin-ups
 
S&S day.

Run: 25:40
Running with eldest son again today, beautiful evening, not too hot so pushed on and took in slightly longer route.

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg.

Wide grip pull-ups: 3/3/3
 
Monday 29th May:

Warm up: 4 x TGU with 16kg

OMEM:

10:00.
10 x 5 reps - Clean and Push Press 36kg

5:00.
5 x 5 reps - Front Squat 36kg

3:00.
3 x 7 reps - Chin-ups
 
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S&S.

PGS:
3 x 5 24kg

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg.

Chin-ups:
8 + 7 + 6

NTS:
Swings and get ups feeling stronger, taking slightly more rest and keeping 32’s to four sets for now, I want these to feel truly easy before adding more sets this time.
 
S&S.

PGS:
2 x 5 24kg, 1 x 5 32kg.

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg.*
* Last TGU left much more controlled through to ‘Elbow’, engaging AB’s and glutes better.

Chin-ups:
7+7+7.

NTS:
I know I’d planned more ‘Get Strong’ sessions through the week, but I’ve felt my S+S. getting stronger and wanted to capitalise on that.
 
BW day.

Run: 26:36
Workout with eldest son again tonight, very warm (28deg again), so taking it slightly easy.

Chin-ups:
5+5+5+5+8

Military Press-ups:
10+10+10+10+15
 
S&S Day.

PGS:
2 x 5 24kg, 1 x 5 32kg.

Swing 1H:
Right - 3 x 10 24kg , 2 x 10 32kg,
Left - 3 x 10 24kg, 2 x 10 32kg.

TGU:
RH - 3 x 1 24kg, 2 x 1 32kg,
LH - 3 x 1 24kg, 2 x 1 32kg.*
*32kg TGU (Left) feeling easier again, 24kg is beginning to feel too light, considering step loading shortly but am holding off a little longer.

Chin-ups: 1 x 10,
 
Doubles Day:
Warm up: 3 x 5 PGS 24kg

OMEM:

10:00.
10 x 3 reps - Clean and Push Press 44kg

5:00.
5 x 3 reps - Clean and Front Squat 44kg

3:00.
3 x 7 reps - Chin-ups
 
S&S (Light) Day.

PGS:
3 x 5 24kg,

Swing 1H: 07:00
Right - 5 x 10 24kg
Left - 5 x 10 24kg,

TGU: 07:40
RH - 5 x 1 24kg,
LH - 5 x 1 24kg,

Military Press-ups: 4 x 10
 
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