Athlete Journal, Entry 5 – 4/6/2014
Only three weeks left until my StrongFirst Level 2 certification weekend!
March 22nd:
Barbell Overhead Press – 115lbs x5
Half Kneeling Kettlebell Press – 20kg x5 each arm
TRX Low Row x5
x3 sets
Barbell Overhead Press – 125lbs x5
Goblet Squat x10 – 32kg
x3 sets
March 23rd:
Yin Yoga
March 24th:
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 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 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
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 x6 – 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
March 25th:
Yoga
Building towards Half Bound Lotus
March 26th:
Weighted Pull Ups:
12kg 4x (2,4,6)
8kg x 9 reps (max reps effort)
Snatches:
24kg x5R
24kg x5L
x3 sets
28kg x5R
28kg x5L
28kg x6R
28kg x6L
28kg x7R
28kg x7L
28kg x6R
28kg x6L
28kg x5R
28kg x5L
Rest as needed
32kg x4R
32kg x4L
March 27th:
Rest
March 28th:
Sots Press – 16kg
x10 – alternating sides
x3 sets
24kg:
Double Swing x5
Double Press x5
x5 sets
28kg:
Double Press x5
x3 sets
Snatches:
Alternating 24kg and 28kg:
10 reps per round
1:00 per round
10 round
March 29th:
Rest
March 30th:
Bench Press
x5 reps
x7 sets – [135, 155, 185, 185, 185, 185, 185]
Squat
x5 reps
x6 sets
[185, 195, 225, 225, 245, 255]
12kg – Pyramid – 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
10kg – for Max reps – 7
March 31st:
Turkish Get Ups – 32kg x5
Swings – 32kg x150
April 2nd:
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 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
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
Double 28kg
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
Finish with Double Cleans – 24kg
10/minute – 5 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.
