Training Log_Nathan White

[coachnathanwhite]

1.14 - Walking

1.15 -

* OS Resets / Trigger Point
* SA Farmer Carry (24kg) x 2

A) Snatch
20kg 5 + 5
24kg 5 + 5
20kg 5 + 5
24kg 5 + 5
20kg 5 + 5 = 50

B) 2H Swings (24kg) 10 EMOM x 5 = 50

 

[coachnathanwhite]

1.16 - Off

1.17 -

* OS Resets / Trigger Point
* SA Farmer Carry (24kg) x 2
* KB DL (32kg) 2 x 8

A) 10 - 2H Swings (24kg) EMOM x 5 sets

B) 10 - 2H Swings (32kg) EMOM x 5 sets

C) 5 - 1H Swings (24kg) + 5 - Push Press (24kg) each side x 5 sets

 

[coachnathanwhite]

1.18 - Off


1.19 -

* OS Resets / Trigger Point
* SA Farmer Carry (24kg) x 2
* KB DL (32kg) 3 x 8

A) 10 - 2H Swings (32kg) EMOM x 10 sets

B) SA Push Press (24kg) 5 + 5 x 5 sets


1.20 - Walking

 

[coachnathanwhite]

1.21 - Off

1.22 -

* OS Resets / Trigger Point
* Farmer Carry (24kg) x 2
* KB DL (32kg) 3 x 8

A) 10 - 2H Swings (32kg) EMOM x 10 sets

B) Snatch (24kg) 3 + 3 x 5 sets

 

[coachnathanwhite]

1.23 -

* 20 minutes of random movement with the TRX and ViPR

 

[coachnathanwhite]

1.24 - Off

1.25 -

* Walking
* OS Resets
* Random TRX movements / stretching

A + B + C for 5 Sets -

A) TRX Rows x 10
B) Goblet Squats (16kg) x 5
C) SA Swings (16kg) 5 + 5

Cooldown -

* TRX movements / stretching

 

[coachnathanwhite]

1.26 -

* Walking
* OS Resets
* Random TRX movements / stretching

A + B + C for 3 Sets -

A) ViPR SL Hip Hinge 10 + 10
B) Goblet Squats (16kg) x 5 + SA Swings (16kg ) 5 + 5
C) Goblet Squats (20kg) x 5 + SA Swings (20kg) 5 + 5

Cooldown -

* TRX movements / stretching

 

[coachnathanwhite]

1.27 & 1.28 - Off

1.29 / 1.30 / 1/31 -

SFG1 Certification Weekend

Skills -

1) SA Swing 10 + 10 (Pass)
2) TGU 1 + 1 (PASS)
3) SA Press 5 + 5 (PASS)
4) Dbl Cleans x 5 (PASS)
5) Dbl Front Squat x 5 (PASS)
6) SA Snatch 5 + 5 (PASS)

Snatch Test -

65 in 5 minutes (FAIL)

Recap -

No injuries! Felt burned out on Day 3 after the team practice and skills test.
Nervous system ran out of gas and couldn't get the power going for the snatch test.
I have 90 days to submit a satisfactory snatch test video to my Team Leader.

 

[coachnathanwhite]

2.1 - Off

2.2 -

*OS Resets
*SA Swings 10 + 10
*2H Swings x 10

Snatch Test -

90 in 5 minutes (FAIL)

 

[coachnathanwhite]

2.3 -

* Walking
* Random TRX movements / stretching
* Double KB DL (24kg) 5 x 5

 

[coachnathanwhite]

2.4 -

* Walking
* OS Resets
* 2H Swings (24kg) 10 / 10 / 10

Snatch Test -

* 85 in 5 minutes (FAIL)
(3 attempts in 5 days, feeling burned out. Going to
wait at least 3 days before next attempt.)

 

[coachnathanwhite]

2.5 - Walking

2.6 - OS Resets; Crawling

2.7 -

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 2 = 80 total

 

[coachnathanwhite]

2.8 -

*Walking; OS Resets

Snatch Test - 73 (FAIL)

2.9 -

*Walking; OS Resets

2.10 -

*OS Resets
*Handstand 3 x 20 seconds
*SA Swing (24kg) 3 x 5 + 5

Snatch practice - 24kg
11 reps (30 seconds on / 30 seconds off)
x 5 sets = 55 total reps

 

[coachnathanwhite]

2.11 -

* OS Resets
* Random TRX movement / stretching

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 2 = 80 total

 

[coachnathanwhite]

2.12 -

* OS Resets
* TRX random movements / stretching
* SA Carry (24kg) 1 + 1
* KB DL (32kg) 3 x 8
* 2H Swings (32kg) 5 x 8

Snatch practice - 20kg
11 reps (30 seconds on / 30 seconds off)
x 5 sets = 55 total reps

 

[coachnathanwhite]

2.13 - Off

2.14 -

* OS Resets
* Random TRX movement / stretching

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 3 = 120 total

 

[coachnathanwhite]

2.15 -

*OS Resets
*TRX random movements
*2HSwing (24kg) 5 x 5
*SA Press (24kg) 3 + 3 x 3

Snatch practice - 24kg
11 reps (30 seconds on / 30 seconds off)
x 5 sets = 55 total reps

2.16 -

Off

2.17 -

* OS Resets
* Random TRX movement / stretching

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 3 = 120 total

2.18 -

*OS Resets
*TRX random movements
*2HSwing (24kg) 5 x 5
*SA Press (24kg) 3 + 3 x 3

Snatch practice - 24kg
11 reps (30 seconds on / 30 seconds off)
x 5 sets = 55 total reps

 

[coachnathanwhite]

2.19 - Off

2.20 -

* OS Resets
* Random TRX movement / stretching

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 3 = 120 total

 

[coachnathanwhite]

2.21 - OS Resets; Stretching

2.22 -

*OS Resets
*TRX random movements
*2HSwing (24kg) 5 x 5
*Band Overhead Press 3 x 10

Snatch practice - 24kg
11 reps (30 seconds on / 30 seconds off)
x 5 sets = 55 total reps

 

[coachnathanwhite]

2.23 - Off

2.24 -

* OS Resets
* Random TRX movement / stretching

Based on Strong Endurance Plan 044 (Q&D pg. 41)

* 5/4 (5 reps per set; 1 set every 30 seconds; 4 sets per series)

* 10/2 (10 reps per set; 1 set every 60 seconds; 2 sets per series)

SA SWINGS (24kg) -

*5/4 + 10/2 x 3 = 120 total