Athlete Journal, Entry 4 – 3/23/2014
March 6th:
Swings x100 – 40kg
Turkish Get Up x5 – 40kg
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.
