I took off Sunday and Monday after competing in the Tactical Strength Challenge and setting two new personal records on Saturday. I am starting a pull-up training progression inspired by the Fighter Pull-up program from the StrongFirst website. I may train only 5 days per week and not 6, so will be making some adjustments. I am looking at doing a basic deadlift training program from StrongFirst three days per week, but since I don’t have a barbell at home, I may make it a twice weekly pulling progression some weeks. Can you tell I am focused on preparing for the next Tactical Strength Challenge?

Today was my first day to experiment with lifts I have not been doing for a while. I knew I wanted to keep working on snatches, but rather than working single kettlebell snatches today, I reached back more than a year to double kettlebell snatches, albeit with 12 kg bells. By doing doubles, I actually snatched more weight – 24 kg and not 20 kg. At first the weight felt too light, but I enjoyed being able to focus on hand position and technique and I began to notice the training effect of the effort as I progressed through the sets. I think I will add a couple reps and do 5 x 10 = 50 next time. When that gets too easy, I will move to the 16 kg bells for double snatches. I did the snatches every minute on the minute (EMOM) for 5 minutes.

I worked on double clean and presses and double front squats with the 16 kg bells. I have pressed off and on in recent months, but haven’t worked front squats in a long time, so got started with 3 sets of 5 reps to get 15 reps. I completed 5 sets of 3 reps of clean and presses to get 15 reps. I may superset the clean and presses and front squats going forward, but did not think about that today.

I have been doing incline push-ups in my house in sets of 10 on the staircase. Doing three sets per day is easy, but I will not add more volume for a while since push-ups have not been in my routine for a while.

My goal for training days at home is 30 minutes, but today ran closer to 40. I guess 40 is okay, but I have to be careful about volume since I am training 5 days per week.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 3, 2, 1, 1 = 7 reps

Double clean and presses
16 kg kettlebells- 15 reps = 1050 pounds

Double front squats
16 kg kettlebells- 15 reps = 1050 pounds

Double snatches – EMOM
12 kg kettlebell – 8 L/R x 5 = 40 reps, 2080 pounds

Two-handed swings – EMOM
24 kg kettlebell – 10 x 10 = 100 reps, 5600 pounds

Incline push-ups – 30 reps

Total weight = 11,880 pounds