Ultimate Health

Shawn90

Level 5 Valued Member
If you care about being strong then you must do these basic movement patterns:

  1. Picking heavy stuff up off the ground.
  2. Lifting heavy stuff overhead.
  3. Carrying heavy stuff for time or distance.
If your goal is strength and you're not doing these, well, good luck with that. Yes, deadlifts, overhead presses, and farmer's walks are really that important. And yes, squats and pull-ups are good too, but if you can't pull double bodyweight off the ground, press bodyweight overhead, and carry bodyweight for about 100 yards, work to reach those standards first and all your other goals will be that much easier to smash.
18-6-2019 di C+P 54kg x 1R x 10 / 15 m / FW 80 kg x 16mtr x 2 > 20mtr x 2 / 8.5m
C+P > 10 x 54kg / FW > 80kg x 72 meters

20-6-2019 do C+P 52kg x 1R x 12 / FW 80kg x 20mtr x 4
C+P > 12 x 52kg / FW > 80kg x 80 meters

22-6-2019 za C+P 52kg x 1,2 x 5 > MP 52kg x 2 x 3 / 20m / FW 84kg x 16mtr x 4
C+P > 15 x 52 kg + MP > 6 x 52kg / FW > 84kg x 64 meters

BW 66.7 kg
skinfold: 10/12mm
Weaknesses: Balance/hinge for Cleans, and grip (right) for farmer walks ( No Straps)
 
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Shawn90

Level 5 Valued Member
24 - 6 - 2019 ma
MP 52kg x 1,2 x 5 plus 3 x 3 = 24T / 20m / FW 88 kg x 16 mtr x 4 = 64mtr / 9m
MP: 52kg x 24 reps / FW: 88kg x 64 meters in 29 minutes

26 - 6 - 2019 wo

MP 52kg x 2 x 9 = 18T / 13m / FW 88 kg x 16 mtr x 4 = 64mtr / 7.5 m
MP: 52kg x 18 reps / FW: 88kg x 64 meters in 21 minutes

28 - 6 - 2019 vr
MP 52kg x 2,3 x 4 = 20T / 13m / FW 88 kg x 20 mtr x 4 = 80 mtr /8 m
MP: 52kg x 20 reps / FW: 88kg x 80 meters in 21 minutes




 
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Shawn90

Level 5 Valued Member
30 - 6 - zo C&J 52kg > 3r x 7 = 21 T / 15m / Boiler walks (60kg) > 12 mtr x 2

2 - 7 - di C&J 52kg > 2 , 4 x 4 = 24 T / 15m / FW 88 kg > 12 mtr x 10 = 120 mtr T / 18m

4 - 7 - do C&J 52kg > 1r x 20 = 20 T / 14m / FW 88 kg > 24 mtr x 5 = 120 mtr T / 14m

5 - 7 - vr FW 92kg > 20 mtr x 4 = 80 mtr T / HARD

6 - 7 - za C&J 52kg > 1 , 2 x 10 = 30 T / 24m / FW 92 kg > 16 mtr x 5 = 80 T / 7.5min
 

Shawn90

Level 5 Valued Member
8 - 7 - ma C&J 52 kg > 2R x 12 = 24T / 17m / FW 96 kg > 16 mtr x 6 = 96T / 9m

10 - 7 - wo 2Hs 20 kg > 10 - 15 - 25 - 25 - 25 / CL 52 kg > 1 x 10 / FW 96 kg > 16 mtr x 8 = 128T

12 - 7 - vr C&J 52 kg > 2R x 13 = 26T / 22m / FW 96 kg > 20 mtr x 4 = 80T / 7.5m
 

Shawn90

Level 5 Valued Member
14 - 7 - zo MP 52 kg > 1,2,3 x 5= 30T / 19.5m / FW 100kg > 16 mtr x 4 = 64T / 7.5m

16 - 7 - di FW 100 kg > 20 mtr x 4 = 80T / 6.5m

17 - 7 - wo MP 52 kg > 1,2,3 x 3 +4+5= 18T / 9m

20 - 7 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 31m / FW 112kg > 16 mtr x 4 = 64T/ 11m
 
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Shawn90

Level 5 Valued Member
23 - 7 - di MP 52 kg > 1,2,3 x 5= 30T / 20.5m / FW 112kg > 16 mtr x 4 = 64T / 8m

25- 7 - do MP 52 kg > 1,2 x 5= 15T / 8.5m / FW 112kg > 18 mtr x 4 = 72T / 8m

27- 7 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 29.5m / FW 112kg > 20 mtr x 4 = 80T/ 8.5 m

* Started with goblets 3x3x16kg on saturday to open up the hips, finished my session with towel hangs for decompressing purposes...
**Compared to 14-7 I gained 2 minutes on the MP's which is roughly a 6% increase of density. And 3680kg ( kg x Tmtr) increase on FW (roughly 57.5%) but a density decrease of 1 minute (13.5%) >

14 july vs 27 july
MP: 4 kg per minute increase
FW:"332 kg per minute increase

*** Farmer Walks should be re-named to 'Greek God Walks ' ***
 
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Shawn90

Level 5 Valued Member
30 - 7 - di MP 52 kg > 1,2,3 x 5= 30T / 18m / FW 114kg > 25 mtr x 4 = 100T/ 9m

1 - 8 - do MP 52 kg > 1,2 x 5= 15T / 12.5m / FW 114kg > 25 mtr x 4 = 100T/ 12.5m

3 - 8 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 30m / FW 52kg >75mtr x 2 = 150T/ 7 m / FW 114kg > 25 mtr x 2 = 50T/ 6 m

CP 40-50s / Bw: 70 kg

Holiday 5-aug> 26-aug-
 

Shawn90

Level 5 Valued Member
After 6 months of double kettlebell work, revisiting Simple & Sinister

Bodyweight: 72kg, after 3 weeks of holiday. Using about 60% of my RM's

26-8-2019 Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's


26-8 Ma > McP=51s > SW 24 x 5 x 10T > Bent Press (BtP) 24 x 5 x 1L+R

27-8 Di > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

28-8 Wo > MCP: 46s > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

30-8 Vr > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

31-8 Za > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

1-9 Zo> > SW = 24T - 24R - 24L - 24T - 24T / BtP = 24 - 24 - 24 - 2x24 -
2x24

About 5 / 8 minutes for Swings and 5 / 7 minutes for Bent Presses
 

Shawn90

Level 5 Valued Member
Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's

2-9 Ma Sw 24kg > 10T - 10R - 10L - 10T - 10T / BtP > 24 - 24 - 24 - 24 - 24
3-9 Di Sw 24kg > 10T - 10T - 10T - 10R - 10L / BtP > 24 - 24 - 24 - 24 - 24
5-9 Do SW 24kg > 10T - 10T - 10R - 10L - 10T / BtP > 24 - 24 - 24 - 24 - 24
6-9 Vr SW 24kg > 10T - 10T - 10R - 10L - 10T / BtP > 24 - 24 - 24 - 24 - 24
7-9 Za SW 24kg > 10T - 10L - 10R - 10T - 10T / BtP > 24 - 24 - 32 - 24 - 24 * unhappy with 1hs form
8-9 Zo SW 24kg > 2T - 2L - 2T - 2R - 2T x 5 = 30T:20LR / BtP > 24 - 24 - 32 - 24 - 24 * much better 1hs form

* Keeping practice short and easy.
 
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Shawn90

Level 5 Valued Member
Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's

09-9 Ma Sw 24kg >2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 24 - 24
10-9 Di Sw 24kg > 10T x 7 / BtP > 24 - 24 - 24 - 24 - 24
11-9 Wo SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 24 - 24
12-9 Do SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 32 - 24
13-9 Vr SW 24kg > 10T x 7 / BtP > 24 - 24 - 32 - 24 - 24
14-9 Za SW 24kg > 2T - 3L - 2T - 3R x 7 / BtP > 28 - 28 - 28 - 28 - 28
15-9 Zo SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 28 - 28 - 28 - 28 - 28

One Hand Swing: x 154 / Two Hand Swing x 336
 

Shawn90

Level 5 Valued Member
17-9 Di > SW 24kg > 70: 2T - 2L - 2T - 2R - 2T x 4 + 2T - 3L - 2T - 3R x 3 / BtP > 28 - 28 - 28 - 28 - 28
18-9 Wo > SW 24kg > 70: 10T x 7 / BtP > 24 - 24 - 32 - 32 - 32
20-9 Vr > SW 24kg > 100: 10T x 10 * skip grind to save time
21-9 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 32 -32 - 32 - 32 / FW > 112kg x 8mtr x 4
22-9 Zo > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 32 -32 - 32 - 32 / FW > 112kg x 8mtr x 2

1hs x 114 > 2hs x 326 > T = 440
 

Shawn90

Level 5 Valued Member
23-9 Ma > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 -32 - 32 - 32
25-9 Wo > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / SW: 11min / BtP: 6:30
26-9 Do > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 24 - 32 - 32 - 32
28-9 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 -32 - 32 - 32
 

Shawn90

Level 5 Valued Member
30-9 Ma > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 28 - 32 -32 - 32 - 28
04-10 Vr > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:20 / 1:00
05-10 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:15 / 0:55
06-10 Zo > SW 24kg > 100: 2T - 3L - 2T - 3R x 8 (2LR x 2) / BtP> 32 - 32 -32 - 32 - 32 / Interval: 1:15 / 0:55

Minor changes
* Dropped goblet squats. Just doesn't feel right for my knees to do them daily. I just do a static hold in a squatted position, prying a little to obtain the mobility a goblet squat delivers.
 

Shawn90

Level 5 Valued Member
07-10 Ma > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:10 / 0:55
08-10 Di > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:10 / 0:50
09-10 Wo > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:15 / 0:55
10-10 Do > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:00 / 0:50
11-10 Vr > SW 24kg > 100: 10T x 10 / Interval: 0:50
13-10 Zo > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:00 / 1:00
 
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Shawn90

Level 5 Valued Member
14-10 ma > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
15-10 di > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
16-10 wo > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
17-10 do > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 0:55 / 0:50
18-10 vr > SW 24kg > 5L - 5R x 10 / TGU: 24 - 24 - 32 - 24 - 24 / Interval: 1:30 / -
19-10 za > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:30 / 1:30
20-10 zo > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:30 / 1:30

Warm up consists of static holds on the bottom of the squat, with a little prying for 5 up to 15 seconds. Not counting. And Arm Bars.
 

Shawn90

Level 5 Valued Member
21-10 ma > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:20 / 1:20
22-10 di > skin burn / TGU: 32 - 32 - 28 - 28 - 28
23-10 wo > SW 24kg > 1T - 4L - 1T - 4R / TGU: 2x24 - 2x24 - 32 / SWInterval: 1:00
24-10 do > SW 24kg > 1T - 4L - 1T - 4R / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:00 / 1:00
25-10 vr > SW 24kg > 5R-L x 10 / TGU: 28 - 28 - 28 - 28 - 28
26-10 za > SW 24kg > 5R-L x 20 / TGU: 28 - 28 - 28 - 28 - 28 / Interval: 0:45 / 0:50 * sweaty

*
Have to miss sunday's session due to work. Lack of rest etc.
** Swing working sets of 5 reps per set one handed, unsure weather to just do 20 sets and eventually do 6/16, 7/14, etc or do 10 sets and add a rep with time. Like 5rx10, 6rx10 etc.
*** Bottleneck is skin burning sensation, but facing this does increase focus on form " remembering the SFG Clock guide. Putting the bell down at 8 ( not actually putting it down) decreases pressure on the hands ;)
 
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Shawn90

Level 5 Valued Member
Today I did my 4th session of snatches.
5r x 16repeats x 24kg in 31 minutes. HR avg 140bpm.

Followed by Double 24kg MP x 7 - 4 - 3. I don't recall doing more than 6 reps before today, so I'd call it a new Personal record :)
 

Shawn90

Level 5 Valued Member
After 7th session of Snatches: MP 2x24kg.x8. New PR
After 9th session of Snatches: DMP 2 x 28kg x3-2-1-2. New Weight for me.
My maximum Single KB MP 28kg R was 3 and L was 2.

Rapid increase in MCP (10+) today it was 47s.
 
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