Toward the SF Trifecta

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!!
 

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.
 

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
 

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
 

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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