25 October 2019

1. 16 kg TGU - 3 per arm. Shoulders hurt.

2. 17 kg KB OA press: 5 x 2 per arm

3. MegaRep pushups. 2 green bands, 100 reps, 7 minutes.

I have the impression that double KB jerks help with shoulder pain.

24 October 2019

1. 16 kg OA swings: 10x10 in 5 minutes (S&S template)

Can't do TGUs, right shoulder hurts.

2. 2 x 16 kg Jerks. Repeated intervals:

5 reps on 30 sec/rest to "rest + 2" minutes x 4 series


Duration -15 minutes total
Max HR - 161/min
Avg HR - 130/min

11 October 2019

Q&D protocol. Fuck, I hate this name.

1. 3 repeats of 5/4
2. 1 x 10/2

8 and 9 October 2019

1 hour BJJ sessions, respectively

7 October 2019

2 x 16 kg jerk. 

3 repeats of 3 x 5 reps, 10-15 sec rest

Rest between repeats - 3 min

2 October 2019

1. Unloaded pushups: 2 green bands - 100 reps. Paused for rest.

2. Unloaded chin-ups: 2 green bands - 20 reps. Not progressing.

Amendments to the program

Aiming at six sets from the first go was hard. I decided to introduce the progression to the program. It is similar to Pavel's press ladders, increasing the number of repeats first, then increasing the number of sets in one repeat.

One set - 5 reps of double KB jerks
Rest between sets - 10 - 15 seconds
Rest between repeats - 3 minutes.

So the progression steps would look like that.

• 3 sets x 3 
• 3 sets x 4
• 3 sets x 5
• 3 sets x 6 
• 4 sets x 6
• 5 sets x 6
• 6 sets x 6
• Increase the weight.