12/12/16
The Long Haul, Heavy Day Week 5
4 rounds 3:45 Rest between rounds.
Double 45’s
Double Clean x :30 seconds
Double Press x :30 seconds
Front Squat x :30 seconds
Double Snatch x :30 seconds
Double Swing x :30 seconds
Not comfortable with grip, but finished strong with good form cleans are about 11 reps, presses, 9-10, squats 10, snatch 8-9, swings 17-18
12/11/16
Front squat 70’s 2 x 5
Rows 70’s 2 x 5
Deadlift 88’s 2 x 10
Presses 55’s 2 x 5
Swings 88 1 x 50
TGU 88 5L, 5R alternating hands after each rep
12/15/16
Double 70 Squats 2 x 5
Double 70 Rows 2 x 5
Double 88 Deadlift 2 x 10, pause at the bottom of each rep
Double 70 Press 5 x 2
Swings 88, 1 x 50
TGU 70 5L, 5R Alternating hands after each rep
12/16/16
Week 6 Medium Day The Long Haul
Double 45’s 5 rounds 3 minutes rest in between
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Squat x :30 seconds
Double Swing x :30 seconds
This was tiring on the upper back/shoulders. The heart rate was around 200. Meditated for 15 minutes afterward, still could feel myself catching my breath. I think for weeks 6-9, just do this workout every other day and rest the other days. The work : rest ratio becomes 1:1 next week.
12/18/16 Heavy Day The Long Haul Week 6
Double 45’s 5 rounds. Rest 3:45 between rounds
Double Clean x :30 seconds
Double Press x :30 seconds
Front Squat x :30 seconds
Double Snatch x: 30 seconds
Double Swing x :30 seconds
Total time 27:30
Challenging work, but was never in misery. Good mindsight, just banged through it.
12/17/16
Double Squat 70’s 2 x 5
Double Row 70’s 2 x 5
Deadlift 88’s 2 x 10
Press 70’s 5 x 2
Snatch, 55, 25R, 25L 1 hand switch
TGU 55 1 x 5L, 5R Did them consecutively on each side.
12/19/16
Double 70 Front Squat
1 x 5, 1 x 11
Double 70 Row
1 x 5, 1 x 11,
Deadlift 88’s
2 x 10
Double 70 Press
10 x 1
One arm swing 88
25L, 25R, done without putting bell down 10L, 10R, 10L, 10R, 5L, 5R
Turkish Getup 88
5L, 5R alternating hands after each rep.
12/20/16
The Long Haul, Week 6 Easy Day
45’s 5 rounds 2:15 rest between rounds
Double Snatch x :30 seconds about 8-9 reps
Press x :30 seconds 8-9 reps
Double Swing x :30 seconds 17-18 reps.
6 weeks in the short rest fatigues my upper back after double snatches. Didn’t do the strength workout, felt tired.
12/21/16
Double 70 Squat 2 x 5
Double 88 Row 2 x 5
Deadlift 88’s 2 x 10
Press 70’s 5 x 2
One hand swings 88, 10,10,10,10,5,5 50 reps
Turkish Getup 88 5L, 5R, switching hands after each rep
Had a chesseburger, fries, popcorn and a couple of cokes at a local tavern with a buddy of mine.
12/22/16
Week 7 The Long Haul, Medium Day
Double 45’s, 2 minutes rest between sets 4 rounds
Double Snatch x :30 seconds
Double Press x :30 seconds
Front Squat x :30 seconds
Double Swing x :30 seconds
Cut the rest periods down by a minute. Good challenge. My upper back was exhausted by the 4th round. Went from 9 reps of the press in the first round down to 6 in the 4th, and screamed out the last rep. Would have been banned at Planet Fitness for a week. The snatch before the press is what does it. Heavy day of this is not fun, but not having snatches or squats before the press, just cleans, makes it manageable.
Heart rate was about 175 when I was done. So the conditioning is fine, my breath was caught up after two minutes. It was the fatigue that was clawing at me.
I’m taking tomorrow off before heavy day on Christmas Eve.
12/24/16
Heavy Day Week 7 The Long Haul
45’s 2:30 rest between 4 rounds
Total workout 17:30
Double Clean x :30 seconds
Press x :30 seconds
Front Squats x :30 seconds
Double Snatch x :30 seconds
Double Swing x :30 seconds
Top 3 hardest workouts I completed this year. I was junk when I was done. Dropping the rest periods down by a 1:15 killed me. Heart rate was over 200, I couldn’t move when I was done. When I was finished all I could think of was, How am I going to get 5 rounds next week and 6 the week after?
I ate a big breakfast 90 minutes beforehand. I knew it was going to be hard but it was much harder than that.
12/26/16
The Long Haul Week 7 Easy Day
4 rounds 90 seconds rest in between
45’s
Double Snatch x :30 seconds
Presses x :30 seconds
Double Swings x :30 seconds
This was actually 180 degrees from Saturday. Really easy. Heart rate at 180 AND I really wasn’t breathing heavy. Must have been the prime rib I ate last night
12/27/16 Off
12/28/16
The Long Haul, Week 8 Medium Day
5 rounds 2 minutes rest in between
45’s
Double Snatch x :30 seconds
Presses x :30 seconds
Squats x :30 seconds
Double Swings x :30 seconds
18 minutes total.
Hard. The first 3 rounds, were a challenge, but I persevered, just before the 4th round, I was ping ponging between “this really sucks.” to “I have this” Dropped my reps on the press. Last round’s presses were torture, only did 5. I had my Pandora on random and on the 5th round, the Beatles song “I’m So Tired” from the White Album came on over the speakers. Ironic.
When I finished, my lower back was tight and I thought, how am I going to get through heavy day as well as 6 rounds next week? Heart rate was 220.
12/29/16 Off
12/30/16
The Long Haul Week 8 Heavy Day
5 rounds, 2:30 rest in between
Double 45’s
Double Clean x :30 seconds
Press x :30 seconds
Front Squat x :30 seconds
Double Snatch x :30 seconds
Double Swing x :30 seconds
Finished it!!! I definitely had anxiety going into this started negoitating, then just manned up and started the workout.
I slowed down my rep cadence and controlled my breathing. 9 cleans, 7-8 presses 8-9 squats 7-8 snatches 17 swings. It wasn’t easy, but not like last week. My grip was tired, my heart beat was over 208, but completed with confidence. Took it one round at a time.
12/31/16 Off
1/1/17
Easy Day Week 8 The Long Haul
5 rounds 90 seconds between rounds
45’s
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Swing x :30 seconds
1/2/17 Off
1/3/17
Week 9 The Long Haul. The last week of the program
Medium Day, 6 rounds, double 45’s 2 minutes rest between rounds
Double Snatch x :30 seconds
Press x :30 seconds
Front Squat x :30 seconds
Double Swing x :30 seconds
Did the workout around 6 PM. Got through it. Shoulders were smoked. I was still breathing heavy at 7 while eating dinner. 2 more workouts to go.
1/5/17
The Long Haul Week 9 Heavy Day
Double 45’s
4 rounds, 2:30 between
Double Cleans x :30 seconds
Double Press x :30 seconds
Front Squat x :30 seconds
Double Snatch :30 seconds
Double Swing : 30 seconds
Did first 4 rounds as normal. 5th round, did the Double Cleans :30 seconds and 5 presses, put the bells down. Turned the clock off, rested, about 2? mintues
Did 5 more presses, 10 squats, 8 double snatches 17 double swings. Rested, 3 minutes.
Cleans x 10 rested 1:00
Presses x 10 rested 1:00
Squats x 10, rested 1:00
Double Snatch x 8, Double Swing x 17
My dilemma, finish 6 rounds with crappy form? Or, bang out more reps and rest? In my opinion, I got the best of both worlds. I did the met/con piece the first 4 rounds, then focused on good reps and volume with a little extra rest. Workout took 35 minutes instead of 27:30. I’m good with it.
1/6/17 Off
1/7/17
Last Long Haul workout, Easy Day
6 rounds 90 seconds rest double 45’s
Double Snatch x :30 seconds
Double Press x :30 seconds
Double Swing x :30 seconds
9 weeks, great for conditioning. Tomorrow, just moving some heavy weights, need to go to Denver for a sales kickoff, just too some light dumbbell slash jogging work until next Friday
1/8/17 Off
1/9/17 Off travelling
1/10/17 100 pushups 4 mile run in Denver. Oxygen got to me after 1.5 miles
1/11/17 Off
1/12/17 Off, finally got home from sales kickoff
1/13/17 New Program from More Kettlebell Muscle. Lucky 13 Medium Day
Done chain style
Double 55’s, 3 rounds, 1:2 work/rest ratio
Chain means one round =
Double Swing x 1
Double Clean x 1
Reverse Lunge x 1L, 1R
See Saw Press x 1L, 1R
Repeat this sequence 5 times.
Took about 1:10 to do, Rested 2:20. I think chains bring on more fatigue than complexes because, the first rep of any set is always hard. Heart rate was over 180 when done
Workout took under 9 minutes, but it was tough.
1/14/17 Off
1/15/17 Easy Day Double 55’s
3 rounds work:rest ration 1:2
Chain style
Clean
Press
Squat
5 times equals 1 round
1/16/17 Off
!/17/17 Heavy Day
3 rounds Work : Rest 1:2
Chain
First round 55’s
Double Snatch x 4
Press x 4
Lunge L,R x 4
Clean x 4
Squat x 4
Failed the 5th double snatch. put weights down and did the last link with 45’s
Two rounds using 45’s 5 reps of above
Grease the Groove presses, 10 x 1 with double 70’s. did a set every 45 minutes
1/18/17
Double Squat 70’s
1 x 5, 1 x 10
Double Row 70’s
1 x 5, 1 x 10
Deadlift 70’s
2 x 10
Press
2 x 2, 70’s, 1 x 6, 55’s
Two hand swings
1 x 75 with a 70
TGU 5L, 5R, 70’s
1/19/17
Week 2 Medium Day
4 rounds 1:2 ratio
Double 55’s
Chain
Double Swing x 5
Double Clean x 5
Reverse Lunge x 5L, 5R
See Saw Press x 5L, 5R
1/20/17 Off
1/21/17
Easy Day
4 rounds 1:2 Work Rest Ratio
55’s
Clean x 5
Press x 5
Squat x 5
1/22/17 Off
1/23/17 Heavy Day
4 rounds 1:2 Work:Rest Ratio
45’s
Double Snatch x 5
Double Press x 5
Reverse Lunge 5L, 5R
Double Clean x 5
Squat x 5