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]

 

Weighted Pull Ups

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.

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