This will be the last entry before the StrongFirst Level 2 Certification weekend in Chicago. Next week will be light workouts, low volume with double 20kg, and a few sets with the double 24kg. See you there!

 

Athlete Journal, Entry 6 - 4/20/2014

 

April 5th:

 

Breaking Muscle Shop

The Tactical Strength Challenge was coming up, so I did a little prep work in anticipation. This will be my first time trying the Elite class with 32kg Snatches.

 

Turkish Getup x3 - 32kg

 

Kettlebell Snatches:

20kg x5R

20kg x5L

24kg x5R

24kg x5L

28kg x5R

28kg x5L

32kg x5R

32kg x5L

 

x5 total sets

 

Finish with:

24kg x20R

24kg x20L

24kg x20R

24kg x20L

24kg x20R

 

No Timer

 

Total Volume - 300 Snatches:

20kg x50

24kg x150

28kg x50

32kg x50

 

This was one of my most enjoyable workouts in the past few months. Lots of focused snatching, not a lot of complexity, and plenty of variety with the different kettlebell sizes. I hit my total volume for the day and felt really good afterwards.

 

April 7th:

 

Press Ladder

Double 28kg x(1,2,3,4,5)

Single 32kg x(1,2,3,4,5)

Double 28kg x(1,2,3,4,5)

 

Swings

Double 24kg x10/ minute

15 minutes

 

April 8th:

 

Swing x10 - 32kg

Goblet Squat x10 - 32kg

Swing x10 - 32kg

TRX One Arm Row x5 each side

Swing x10 - 32kg

x5 sets

 

 

April 9th:

 

Yoga

 

April 10th:

 

Double 24kg

Clean x1 - Press x1 - Front Squat (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 x6 - FSQ x1

Clean x1 - Press x7 - FSQ x1

Clean x1 - Press x6 - 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 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 x6

Clean x1 - Press x1 - FSQ x7

Clean x1 - Press x1 - FSQ x6

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

 

Finish with:

Double 24kg

Top of the Minute:

Double Swings x10

Double Cleans x10

Double Swings x10

Double Cleans x10

Double Swings x10

Double Cleans x10

Double Swings x10

Double Cleans x10

Double Swings x10

Double Cleans x10

 

April 13th:

 

Tactical Strength Challenge:

I tried the Elite class for the first time and hit 68 snatches with the 32kg, which was a pretty good start for me. The next two days I was extremely sore and took it easy to make sure I would be ready for the certification weekend.

 

April 14th:

 

Yoga and Recovery

 

April 15th:

 

Narrow Grip Bench Press

135lbs - 5 sets of 10

 

Kettlebell Snatches - 24kg

6 sets of 10, alternating arms

 

April 17th:

 

Farmer Walks - 40kg

Turkish Getup - 32,32,32,40,32

Overhead Press - 32kg - 3x (1,2,3)

One Arm Swings - 32kg

x10/ minute

 

8 minutes

 

 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.

Topic: