Athlete Journal, Entry 4 - 3/23/2014

 

March 6th:

 

Swings x100 - 40kg

Turkish Get Up x5 - 40kg

Breaking Muscle Shop

 

March 7th:

 

100 Pull Ups for time - 18:37

20 sets of 5 reps

 

Front Squats - no timer

20kg x5

24kg x5

28kg x5

x5 sets

 

Double Swings x50 - 24kg

 

March 8th:

 

Off

 

March 9th:

 

Yin Yoga

 

 

March 10th:

 

Warmups with squat pattern mobility and overhead reaching

 

Sots Press:

16kg

Alternating press x3 each side

 

 

20kg Double Clean x5

24kg Double Clean x5

28kg Double Clean x5

36kg Turkish Get Up x1 each side

Rest

x5 sets

 

Finish with 24kg 100 Snatches for time - 4:50

 

March 11th:

 

Yoga Sun Salutations Warmups

 

Windmills:

24kg x3

x3 sets

 

Bent Press:

x5 reps each side (32, 32, 40, 40, 40)

 

Swings:

40kg x10 swings

10 rounds

 

Stretch:

Like a Bretzel, but better:

 

 

March 12th:

 

Off

 

March 13th:

 

Weighted Pull Up Ladder - 20kg x(1,2,3)

Back Squats x5

Increase weight on Back Squat each set (185,225,225,230,240,245)

x6 sets

 

Yoga - Twists and Hip Openers

 

 

March 14th:

 

Off

 

March 15th:

 

24kg - Clean & Push Press x (2,4,6)

20kg - Double Snatch x5

x3 sets

 

24kg - Clean & Jerk x (2,4,6)

20kg - Double Snatch x5

x2 sets

 

Upward Dog and Downward Dog to finish

x3 of each

 

March 16th:

 

Yoga

 

March 17th:

 

Single Leg Deadlift - 24kg x5

x3 sets

 

Snatch - 24kg x50

 

Double 24kg Complex:

Clean x5

Jerk x5

Front Squat x5

x5 sets

 

March 18th:

 

Turkish Get Up x5 [32,32,40,40,40]

Handstand Push Up w/ wall support x5 - 3 sets

Swings x100 - 32kg

Swings x100 - 40kg

 

March 19th:

 

Yoga

 

 Brandon Hofer 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.

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