Fitness, durability, Fitness, resilience

EXOS

Down here in the Florida heat learning my noggin off!

Today with the boys:

5 sets of 10 68kg KB swings 
Descending ladder of windmills with 28kg in each hand in between swing sets from 5-1. 
265lb farmer carry x40 yards for 2 sets. 

2x28kg overhead carry x80 yards for 2 sets

3 sets of 5 L-sit pull-ups. 

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Fitness, durability, Fitness, resilience, prehab

Training for gaining

Adding some volume for my rehab purposes. Low intensity. 

3 cycles

Double KB press 70lb x3

Floor press 185lb x5 2/1 tempo

Deadlift 385lb x1
3 cycles @95lb

Single leg deadlift x2+2

Row x5

Press x5

Snatch from the floor, overhead squat x5
2 cycles

Feet together deadlift 95lb x10

Front squat 95lb x10

Eccentric sit-ups 25lb x6

Ab wheel x6

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conditioning, Fitness, durability, Fitness, resilience, prehab

More rehab fun

Lent is over! Commence barbell training again!

Rehab choice #1

Barbell backsquat, low bar on a decline board 

225x5x3 3 seconds down, 1 second up

#2

Open chain knee extension, progressive resistance 3/1 as above

6×3

#3

Nordic hamstrings

5×3

For upper body’s strength:

OHP

135x6x3 3/1 tempo

Rows 

135x6x3 3/1

Banded lateral rows with rotation

6×3 3/1
Conditioning

5 mile hike in the hills, no weight, just steep hills and a good HR. 

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conditioning, Fitness, durability, Fitness, resilience

Strength, agility and the grind

5 cycles as complexes

Double KB clean 24kg x5

Double KB front squat 24kg x3

Double KB press 24kg X1

Rest until HR is back under control

40′ agility drills 

Running forward / backward x2 with making direction changes with both legs equally

Side shuttles L/R

Single leg hop L/R

Keep turns quick but controlled. Focus on speed in direction changes. 
Run 30 min:

Results, 2.44 mi with 10lb pack and HR 76% (135 bpm avg)

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