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A Short Fat Old Guy's Weekly Practice

BeefHeart

New member
Fat Old Guy, 233, 5’7“, 49 y.o. This is a good week by my standards. My 40” jeans are too damn big.

Monday July 19, pm, basement:
SLDL from Blocks: 140lb 1x10, 170lb 1x10, 180lb 1x10, 195lb 1x10, 170lb 1x10
Double Snatch 24kg L, 24kg R, 3x3
Double Arm Swing 24kg L, 24kg R, 5x5

Tuesday July 20, pm outdoors sunny, hot and humid:
Windmill 24kg 3L, 3R x3
Suicide F.O.G.
Set One, Overhead Lockout:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand, four Snatches from Hang to O-head Lockout R hand, four Snatches from Hang to O-head Lockout L hand.
Set Two, Racked Walk:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand, four Cleans from Hang R hand, four Cleans from Hang L hand.
Set Three, Farmer’s Walk:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand.
Sets One, Two and Three together took 16:40.
1:00 rest.
Set Four=Set One, Set Five=Set Two, Set Six=Set Three.
Sets Four, Five, and Six took a total 17:50.
1:00 rest
Double Arm Swing 24kg/24kg x5 (concentrating on hip thrust, trying for head level)
1:00 rest
Double Arm Swing 24kg/24kg x5
0.2 mile recovery walk.

Wednesday July 21, outdoors, hot and humid, pre-thunderstorm:
Double O-head Press 24kg/24kg x5
MP 24kg 5L, 5R
Double Clean 24kg/24kg x5
One Arm Row 24kg 5L, 5R
Front Squat 24kg/24kg racked x5
O-head Squat 24kg 5L, 5R
Double Arm Swing 24kg/24kg x5
One Arm Swing 24kg 5L, 5R
Two Arm Swing 24kg x10
1:00 rest
Repeat

Thursday July 22, pm basement
SLDL from Blocks 140lb 1x10, 155lb 4x10
stepped outdoors sunny, hot and humid, in shade
One Arm Snatches 16kg 10L, 10R
One Arm Snatches 24kg kb 5L, 5R
Double Snatch 24kg/24kg 3x3
Anchored Snatches 24kg/24kg 1L, 1R, 2L, 2R, 3L, 3R, 4L, 4R, 5L, 5R
One Arm Snatches 24kg 2L, 2R, 4L, 4R, 6L, 6R, 8L, 8R, 10L, 10R
One Arm Snatches 16kg 4L, 4R, 8L, 8R, 12L, 12R, 16L, 16R, 20L, 20R

Friday July 23, pm partly cloudy cooling
Suicide F.O.G. with a variation
Set One, Overhead Lockout:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand, four Snatches from Hang to O-head Lockout R hand, four Snatches from Hang to O-head Lockout L hand; Double Arm Swing 24kg/24kg x5 (concentrating on hip thrust, trying for head level) 1:00 rest
Set Two, Racked Walk:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand, four Cleans from Hang R hand, four Cleans from Hang L hand; Double Arm Swing 24kg/24kg x5 (concentrating on hip thrust, trying for head level) 1:00 rest
Set Three, Farmer’s Walk:
108 yards of running, 108 yards walking w/ 24 kg R hand, 108 yards walking w/ 24 kg L hand; Double Arm Swing 24kg/24kg x5 (concentrating on hip thrust, trying for head level) 1:00 rest
Set Four=Set One, Set Five=Set Two, Set Six=Set Three.
39:15 minus 6:00 rest =33:15 Comparable to my work times w/o discrete rest periods, or the swings.

Sunday July 25, pm drizzly cool (mid 70’s as opposed to high 80’s)
Snatch and Clean Stairway, Four Sets,
One Arm Snatches 24kg 3L, 3R
Anchored Snatches 24kg/24kg 3L, 3R
Double Snatches 24kg/24kg x3
One Arm Cleans 24kg 3L, 3R
Anchored Cleans 24kg/24kg 3L, 3R
Double Cleans 24kg/24kg x3
1:00 rest
Renegade Rows 24kg/24kg 2x2 (it’s a start)
Bottoms Up Press 16kg 3x3 (just a little playing as I cooled down)

Thanks for reading. Comments, suggestions, constructive criticism welcome.

Greg Hildebrand
 
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