Welcome to the athlete journal of Brandon Hofer. Brandon is a personal trainer, yoga practitioner, and kettlebell enthusiast. Currently he is preparing for the StrongFirst Level 2 Instructor Certification, and you can follow his journal here to see how he’s getting ready.
Athlete Journal, Entry 3 – 3/9/2014
Feb 20th:
Turkish Get Up x3 – 36kg
Overhead Carry – 36kg
24kg Snatch Test
x100 – 5 minutes
Main Series (Inspired by a recent StrongFirst blog post):
Double 24kg:
Clean x1 – Press x2 – Front Squat (FSQ) x1
Clean x1 – Press x3 – FSQ x1
Clean x1 – Press x5 – FSQ x1
Clean x2 – Press x1 – FSQ x1
Clean x3 – Press x1 – FSQ x1
Clean x5 – Press x1 – FSQ x1
Clean x1 – Press x1 – FSQ x2
Clean x1 – Press x1 – FSQ x3
Clean x1 – Press x1 – FSQ x5
I did each whole block without setting the kettlebells down and rested between blocks. I just did one complete cycle, but will try two next time.
Finished with swings:
36kg x100 – 5 minutes
Feb 21st:
Pull Ups – 16kg
5x (1,2,3,4)
8 sets of 5 reps – (185, 205, 225, 235, 235, 235, 235, 235)
Feb 22nd:
Rest
Feb 23rd:
Rest
Feb 24th:
32kg:
5 sets:
- Swing R x10
- Press R x3
- Swing L x10
- Press L x3
- Turkish Get Up x1 each side
56kg:
3 sets:
Swings x10
24kg:
7 sets:
Snatch R x10
Snatch L x10
Feb 25th:
Light Yoga
Feb 26th:
Variety Day:
- Crawling Patterns Warmup
- Bottoms Up Clean to Rack Hold – 24kg
- Turkish Get Ups x5 – 32,32,36,40,40
- 32kg Press x1,2,3
- 36kg Press 2x (1,2)
- Windmill – 32kg
- Bent Press – 36kg, 40kg
Mostly I wanted to try out my 40kg Turkish get up as I had not attempted it before today. The bottoms up clean to rack hold was a good warmup for my grip and lats. The 40kg get up felt steady, so I’ll work with it awhile there. The 40kg bent press was very challenging, but did not feel wobbly or dangerous.
Feb 27th:
Kettlebell Snatches:
24kg – 15 reps minute for 10 minutes
Kettlebell Swings:
24kg – 150 reps of choice
300 total reps in preparation for the 300 swings per day challenge! Hangin’ tough with coach Winslow Jenkins.
Feb 28th:
Rest
Mar 1st:
Double 24kg:
Clean x1 – Press x1 – FSQ x1
Clean x1 – Press x2 – FSQ x1
Clean x1 – Press x3 – FSQ x1
Clean x1 – Press x4 – FSQ x1
Clean x1 – Press x5 – FSQ x1
Clean x1 – Press x4 – FSQ x1
Clean x1 – Press x3 – FSQ x1
Clean x1 – Press x2 – FSQ x1
Clean x1 – Press x1 – FSQ x1
Clean x1 – Press x1 – FSQ x1
Clean x2 – Press x1 – FSQ x1
Clean x3 – Press x1 – FSQ x1
Clean x4 – Press x1 – FSQ x1
Clean x5 – Press x1 – FSQ x1
Clean x4 – Press x1 – FSQ x1
Clean x3 – Press x1 – FSQ x1
Clean x2 – Press x1 – FSQ x1
Clean x1 – Press x1 – FSQ x1
Clean x1 – Press x1 – FSQ x1
Clean x1 – Press x1 – FSQ x2
Clean x1 – Press x1 – FSQ x3
Clean x1 – Press x1 – FSQ x4
Clean x1 – Press x1 – FSQ x5
Clean x1 – Press x1 – FSQ x4
Clean x1 – Press x1 – FSQ x3
Clean x1 – Press x1 – FSQ x2
Clean x1 – Press x1 – FSQ x1
(And then another complete cycle)
Total: 86 Reps of each
Mar 2nd:
Active Rest – Yoga
Mar 3rd:
2 complete sets:
- Press x (1,2,3,4) – 32kg
- Turkish Get Up – 36kg
- Press x5 – 32kg
- Turkish Get Up – 40kg
- Press x (4,3,2,1) – 32kg
- Turkish Get Up – 36kg
I couldn’t complete the second set of five presses.
Snatch Conditioning:
24kg
200 Snatches – 17 minutes
Mar 4th:
40kg
Swings x100
Mar 5th:
Yoga
