Training Log_Nathan White

[coachnathanwhite]

Tuesday 11/15/16

*2 mile walk + 100 pushups (15 15 15 15 15 25)
*Cooldown, OS resets, stretching

 

[coachnathanwhite]

Wednesday 11/16/16

*1 mile treadmill walk
*Mobilty drills
*32kg Farmer Carry 100 paces x 2


PlanStrong Manual:
Hypertrophy & Press Plan 106

*Dbl 32kg = 3RM
*8 weeks (24 sessions)

Day 1 of 24 -

1) Dbl 16kg - 5 cleans / 5 press / 3 squats
2) Dbl 20kg - 5 cleans / 5 press / 3 squats
3) Dbl 20kg - 5 cleans / 5 press / 3 squats
4) Dbl 24kg - 4 cleans / 4 press / 3 squats
5) Dbl 24kg - 6 cleans / 6 press / 3 squats
6) Dbl 24kg - 4 cleans / 4 press / 3 squats

*Cooldown

 

[Shahaf Levin]

Can you please elaborate on the structure of the sets? is it 5 C&P followed by 3 squats? 5 cleans followed by 5 presses followed by 3 squats?

 

[coachnathanwhite]

@Shahaf Levin Sure thing, the protocol for this complex is all cleans then all presses then all squats.

 

[Shahaf Levin]

I wanted to say it's sounds like fun, but, well, "fun" is not my first association...

This more in line with my associations

I'm hungry after just reading eat.....

 

[coachnathanwhite]

@Shahaf Levin

Indeed!

 

[coachnathanwhite]

Thursday 11/17/16

*2 mile walk + 100 push-ups
*Cooldown, stretching, foam rolling

 

[coachnathanwhite]

Friday 11/18/16

*1 mile treadmill walk
*Mobility drills
*40kg Farmer Carry 50 paces x 2

Day 2 of 24 -

1) Dbl 16kg - 5 cleans / 5 presses / 3 squats
2) Dbl 20kg - 4 cleans / 4 presses / 3 squats
3) Dbl 24kg - 3 cleans / 3 presses / 3 squats
4) Dbl 28kg - 1 clean/ 1 press / 3 squats
5) Dbl 28kg - 2 cleans / 2 presses / 3 squats
6) Dbl 28kg - 3 cleans / 3 presses/ 3 squats
7) Dbl 28kg - 2 cleans / 2 presses/ 3 squats
8) Dbl 28kg - 1 clean / 1 press / 3 squats

*Cooldown

 

[Bonkin]

Strong work, Mr. Nathan!

Those double cleans and presses are good practice for when the twins arrive!

I wonder if there is a movement to prep you for double-diaper-changing?

 

[coachnathanwhite]

I wonder if there is a movement to prep you for double-diaper-changing?

"It's like deja-vu all over again." - Yogi Berra

 

[Swann 1]

I missed something; you're having twins @natewhite39 ?
Congrats! My youngest two are twins. And having had four before they showed up, I can say without a doubt: there's nothing quite like twins.

 

[coachnathanwhite]

@Swann 1 Thank you !

 

[coachnathanwhite]

Saturday 11/19/16

AM
*Stretching, foam rolling, rolling patterns

PM
*Clean & Jerk 2 old nightstands into a dumpster. Git sum!

 

[Bonkin]

*Clean & Jerk 2 old nightstands into a dumpster. Git sum!

LOL - I've started looking at any "carry stuff around" tasks as loaded carries. My wife thinks I'm crazy (well maybe crazier).

 

[Swann 1]

*Clean & Jerk 2 old nightstands into a dumpster. Git sum!

Impressive; I'd have naively gone with the Push Press!

 

[offwidth]

@mikhael Twins, boy and a girl.

Congratulations...
Geoff Chafe and his wife are also expecting twins

 

[coachnathanwhite]

@offwidth Awesome thanks!

 

[coachnathanwhite]

Sunday 11/20/16

*Off

 

[coachnathanwhite]

Monday 11/21/16

*1 mile treadmill walk
*Mobility drills
*40kg Farmer Carry 50 paces x 2

Day 3 of 24 -

1) Dbl 16kg - 7 cleans / 7 presses / 3 squats
2) Dbl 20kg - 6 cleans / 6 presses / 3 squats
3) Dbl 24kg - 5 cleans / 5 presses / 3 squats
4) Dbl 20kg - 6 clean/ 6 press / 3 squats
5) Dbl 24kg - 4 cleans / 4 presses / 3 squats
6) Dbl 16kg - 8 cleans / 8 presses/ 3 squats

*Cooldown

 

[ShawnM]

@natewhite39- How are you liking this new program you are on? And out of curiosity, why the Farmer Carries before your cleans, presses and squats? I'd be wiped. Good work!