Toward the SF Trifecta

Discussion in 'Training Logs' started by Hobbes, Sep 12, 2019.

  1. Hobbes

    Hobbes Double-Digit Post Count

    Mon, Oct 14, 2019
    • 4 series of protocol 044 using 32kg kb for 10/2
    Tue, Oct 15, 2019
    • 3 series - 6-5-4-3-2 (bw+0) pullup & hspu
    Wed, Oct 15, 2019
    • 10 series protocol 044 using 40kg kb for 10/2 oh-swing
    Thu, Oct 17, 2019
    • 2 series - 6-5-4-3-2 (bw+0) pullup & hspu
    Fri, Oct 18, 2019
    • 5 minute 16kg cadence snatch - 106 reps
    • dl - 315, 315, 365, 405, 405
    • 5 minute 16kg cadence snatch - 116 reps (25s, 15s, 10s, change)
    Last week I essentially switched to PTs “long rests for TSC” program. I’m going to combine that with a strength circuit for Tuesday & Thursday that works toward our Beast Tamer goal for this season and also starts us down the road for the TSC season.

    My tribe has a hard time with QnD. They feel it is too easy - never mind we are getting stronger and better conditioned. So I felt the long rests program offer a bit more variation. Hopefully keeping the tribe occupied.

    Pavel’s programming excellence was shown again in the 5 week 1 kb program. It was aimed at the Muscle & Fitness audience. All 5 of us put on significant shoulder, arm and back muscle. My weight went from 205 to 212 and I still have a 34”’waist. Of course over the last few years I’ve dropped from 220 to 205. But the other 4 noticed similar gains. Perfect hypertrophy program for the target audience.

    So now I’m trying to drop weight again. I’m not the target audience. Should have paid attention!!
     
  2. Hobbes

    Hobbes Double-Digit Post Count

    The week of October 21, 2019

    Mon
    • 4 series protocol 044 using 32kg kb for 10/2 snatch
    • sumo dl singles (135-225-315-405) with triples of 24kg kb presses sandwiched
    Tue
    • 5 circuits (1-2-3-2-1): 335# sumo dl, dips (x2), 20m 32kg kb no-horns lap carry, 24kg kb c&p, 20m pinch grip 25# plate carry, 12kg weighted chin-ups
    Wed

    • 6 series protocol 044 using 40kg kb for 10/2 oh-swing
    • 3 series of 6 total reps: cossack lunges, swing plank, pistol squat, sts pushups, roll to tall kneel, base switch
    Thu

    • 5 circuits (1-2-3-2-1): 345# sumo dl, dips (x2), 20m 32kg kb no-horns lap carry, 24kg kb c&p, 20m pinch grip 25# plate carry, 30# weighted chin-ups
    Fri

    • 3 rds of 5 minute 16kg cadence snatch
    • sandwich set of 5 sumo dl (325) and kb press (25)

    I got a swim in on Tuesday and Wednesday and ran 4 miles on Monday. So a solid week.
     
  3. Hobbes

    Hobbes Double-Digit Post Count

    Week of October 28, 2019
    • open - goblet squats, halos, pry pump stretch
    • close – bridge. L-sit, twist holds
    • sandwiched - superjoints
    Monday
    • protocol 044 4 series 32kg snatch 5/4, then 2x5 345# sumo dl, 24kg kb c&p w/
    Tuesday
    • 5 circuits (1-2-3-2-1): sumo dl (275-325-345-375-415), dips (x2), 20m 32kg kb no-horns lap carry, kb c&p to 32kg, 20m pinch grip 25# bumpers carry, 35k# weighted chin-ups
    Wednesday
    • 5 series protocol 033 40kg swing & power pushup 5/4
    • fighter pull-up program - 6-5-4-3-2
    Thursday
    • fighter pull-up program - 6-5-4-3-3
    Friday
    • 3 series protocol 044 28kg snatch 5/4
    • fighter pull-up program - 6-5-4-4-3
     
  4. Hobbes

    Hobbes Double-Digit Post Count

    Week of November 4, 2019

    open - goblet squats, halos, pry pump stretch
    close – 90/90 stretch, kb windmills

    Mon
    • 5 circuits: 6-5-4-3-3 pullup, 1-2-3-2-1 thick trap dl (285-325-375-395-415), 20-40-60-40-20 meter 32kg kb lap carry, 6 base switches, 20-40-60-40-20meter 25# bumper pinch carry, 6 roll to pistols
    Tue
    • protocol 033 4 series 5/4 with 40kg, power pushup
    • pullups 6-5-4-4-3
    Wed
    • 5 rds of 1-2-3-2-1 (except pullups): pullups 6-5-5-4-3, thick trap dl (245-295-345-375-405), kb press to 28kg, oh squat to 95#, 32kg kb lap carry
    Thu
    • pullups 6-6-5-4-3
    Fri
    • protocol 033 2 series 5/4 with 40kg
    • pullups 7-6-5-4-3
     
  5. Hobbes

    Hobbes Double-Digit Post Count

    Week of November 11, 2019
    • open - goblet squats, halos, pry pump stretch, hangs
    • close - 90/90 stretch, kb windmill, eagle grip hangs
    Sun
    • 7-6-5-4-4 pullup
    Tue
    • protocol 044 (snatch) 4 series 5/4 with 28kg
    • 5 series: pullup 7-6-5-5-4, 3+3 cossack lunge, 3+3 spiderman pushup, 3+3 shinbox to kneel
    Wed
    • 5 series: 7-6-6-5-4 pullups, 1-2-3-2-1 dl off box (325-375-415-445-465), 6-12-18-12-6 rotational med ball throws, 3-6-9-6-3 jump-ups, 1-2-3-2-1 pinch grip bumper carry, 60-120-180-120-60 rope turns
    Thu
    • 7-7-6-5-4 pullups with 5 'minute drills' after each set of:
    • 30 seconds each of: burpees, mtn climbers, jumping jacks, more burpees, split jumps, pushups
    Fri
    • 5 series roll thru: pullups 8-7-6-5-4, 30-24-18-12-6 20kg snatch, 5-4-3-2-1 per side pistols, 1-2-3-2-1 20m bumper plate carries, 60-120-180-120-60 rope turns.
    • Then 100 16kg snatches as quickly as possible.
    What happened? Honestly the guys I train got bored with swings and snatches and, in particular, rest periods. So we’re back to what we did before - strength circuits and metabolic workouts alternating.

    I loved the QnD and also Simple & Sinister. Incredible programs that allow me to keep strength and work on movement skills. I will definitely incorporate them into my own training (on holidays) or in discrete blocs.
     

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