Simple & Sinister day 2

Swings w/24kg: 5 x 5L+5R
Rest a bit longer than yesterday between sets

Turkish Get-Up w/16kg: 5 x 1L+1R

NOTES:
-Managed to get all reps unbroken on the Turkish Get Up today. Probably due to the fact that I took it a bit easier on the rest intervals.

Strongfirst Program Minimum

Am going to try to get training every day, but minimally:

Here's what I plan to do every day (on top of the O-Lifts once a week):

One Arm Swings w/24kg KB : 5 x 5L+5R
Rest as needed

Turkish Get-up w/ 16kg KB:
5 x 1L + 1R (alternating sides)

NOTES:
-Could not get through the entire set of getups. I rested after the 2nd and 4th set.

Day 2, Full Snatch and High Rep Front Squats

Full Snatch + OHS:

25kg x 1 + 3
30kg x 1 + 3

Front Squat:

50kg x 10
50kg x 5
50kg x 5

Notes:
- Did some mobility work prior to the overhead squatting (Episode 363) to open the hips and some to open the shoulders. Still not perfectly upright in the overhead squat and working on my ankle flexibility as well.
- Wanted to make 3 x 10 reps, but ran out of breath. Will get more reps next time.

New Beginnings

My wife just gave birth on the 14th.

 It was quite an ordeal as it was done by cesarean with some additional complications.

After a stressful period I got sick as well, but am back on top and am ready to train again.

Couple of things I want to keep in mind

 1) MWOD every day
 2) Train twice a week. More if I can bear it.
3) Stick to a certain (simple) schedule. Since I have 2 bumper plates and a decent bar. I intend to keep focusing on increasing my proficiency in the quick lifts and get some basic strength back.

All pressing will be military pressing. Here's what I did yesterday:

MWOD warm-up Power Clean +Front Squat + Power Jerk:
40kg x 1 + 3 + 3
45kg x 1 + 3 + 3
50kg x 1 + 3 + 3
50kg felt a bit shaky, but I think I will quickly master it, providing some time for neural adaptation.

Military Press:
40kg x 1
30kg x 3 x 2
30kg x 2 x 1

This was day one. Day two will be full Snatch singles or doubles.Followed by Front Squat for 3 x 10.

Power Snatches

Back to my first love Power Snatches: 40kg x 1 x 3 45kg x 1 47.5kg x 1 50 kg x 1 x 2 55kg x 1 x 3

Swings Day 7

Swings w/ 45kg x 20, 20, 20, 15, 15 1 minute rest between sets Notes: -This weight is starting to feel lighter. Will probably add 10kg in the next week or so. -Starting my experiment with Biotest's Mag 10 1 hour post workout.

Swings Day 6

Swings w/ 45kg x 10, 15, 15, 15, 20 1 minute rest

Swings Day 5

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 4

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 3

Swings w/ 43kg x 15,15,15,10 1-2 minutes rest between sets

Swings Day 2

Swings w/ 42kg (t-handle) x 50kg (15,15,5) Planning to slowy ramp up to 60-70kg swings x 50 as explained here.

Swingin' Simplicity

50 swings w/ 24kg KB

5x5

Keeping it simple now: Power Clean: 5x 40kg, 50kg, 55kg, 57.5kg, 60kg Landmine 1 arm floor press: 5 x 10kg, 12.5kg, 15kg, 15kg Power Curls: 40kg x 8,6,4

Program Minimum

Doing the night shift this week, so just focusing on the bare minimum. 5 min continuous TGU's w/16kg alternating sides.

After a long hiatus

Evil Wheel aka Ab Wheel x 3s x 5 standing partial range standing rollouts 5 sets of : Jump Rope Alternating Foot Step x 75 (per leg) 1 minute rest Pistols w/ small counterweight (~ 3 kg) x 3s x 3L/3R - 1 minute rest between sets 3 sets of: 200 single unders 1 minute rest NOTES: -Aiming to get proficient at double unders: MAX so far: 5 consecutive double unders -Aiming to get some aerobic base work in, being able to run continuously at a decent pace for 30 minutes. -The case for single leg training was made here. I'm not even going to consider getting a squat rack until I can single leg squat 70kg x 15. - Need to work on my hamstring flexibility (especially my right leg) to prevent the quad from cramping up too badly.

New beginnings: Gymnastics Day 1

Sold my bar + plates to a friend of mine. Getting married soon.
So, I thought I would build strength with the option I have now:
Paralletes + Rings + Kettlebells :-)

Enter Building the Gymnastics Body by Coach Sommer.
I have dabbled in the Steady State Cycles in 2006, but really feel like I need
to stick with it for at least 3 months and see what happens. After all,
the strength of gymnast has a huge carry-over to other activities.

The plan is to take it easy on the static movements. Will try to train 4x week and follow each static movement superset with a set of dynamic movements to take advantage of the neural activation of the previous movement:

[6 seconds of tuck planche*
6 seconds of tuck front lever**
54 seconds rest]

Limited range Headstand Pushup (3 books)w/ wall support
5 reps, 5 reps, 4 reps
+/- 1-2 minutes between sets

NOTES

* = Not really hitting the position I need, feet barely of the ground
** = More towards flat tuck than round back. Taking it slow

Viking Warrior Conditioing

Viking Warrior Conditioning Day 3: 15:15 protocol:

40 Total sets w/ 16kg Kettlebell.

NOTES:

-8 more sets than last time
-Cheated a big and took some Rhodiola Rosea prior to my effort.
-Had a very light breakfast: 1 yoghurt and some Earl Grey Tea with Honey.
Had a bit of water to make up for the astringent taste.
- Had about 7 hours of sleep.
- Mouth felt a bit dry when starting (because of the tea)
- Heart rate right after the last set: +/- 170 bpm.
- Will use the same parameters as above and substract the Rhodiola, see if I can make 45 sets then ;-)

VWC Day 2

Viking Warrior Conditioning Day 2: 15:15 protocol:

32 Total sets w/ 16kg Kettlebell.

NOTES:

-2 more sets than last time
-Felt pretty bad after the 32nd set, felt like I was going to lose my breakfast ;-)

Viking Warrior Conditioning

That's right. Going for the 15:15 protocol for 7 reps with the 16kg.

VWC:

30 sets x 7 reps

Tonnage: 7350lb of work.

NOTES:
- Heart rate right after was around 160 bpm. Not bad. Means I should do at least 10 sets more next time.
- What are my goals with this? To dramatically enhance my cardiovascular conditioning and GPP. This will mainly be measured by general feel and resting heart rate.
-Last measured lowest resting heart rate was around 60-70 bpm. 65bpm being a good average.

Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.