conditioning, Fitness, durability, Fitness, resilience, prehab

Training

2 cycles

30x two hand KB swings @32kg

3x double KB jerk @2x24kg

15x two hand KB swings @32kg

3x double KB jerk @2x24kg

5x two hand KB wings @32kg

3x double KB jerk @2x24kg

1 cycle

30x two hand KB swings @48kg

3x double KB jerk @2x24kg
15x two hand KB swings @48kg
3x double KB jerk @2x24kg
5x two hand KB wings @48kg
3x double KB jerk @2x24kg

3 sets of side lying rotational press to arm bar @24kg x3 reps and x6 chin-ups in hollow position

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Standard
conditioning, Fitness, durability, Fitness, resilience, prehab

Training

Had a solid session today. 
3x2x205lb floor press
15/15 snatch 24kg, 1x300lb squat, 10/10 snatch, squat, 5/5 snatch, squat. Then repeated the same cycle doing swings 30/30, 20/20, and 10/10 one armed with a squat between each set.
Correctives at the end with side lying rotation press into an arm bar 2x5x24kg each arm and modified, hands free getups while holding a rifle 2×5 each side.

Standard
conditioning, Fitness, durability

Push and Pull

Floor press / bench press 

Work up to a  comfortable 3 RM in 10lb increases. (215×3)

Take off 20% and hit as many reps as you can with one or two left in the tank. (165×12)

Deadlift

Work up to a comfortable 2 RM in 20lb increments then do 3 sets. (345x2x3)

Back off set as above. 

Accessory work:

3 sets

Tricep pull downs x15
Banded rows x15

Banded lateral raises x15

Bicep curls x15
Conditioning:

1.5 mi run

Standard
conditioning, Fitness, resilience

Fox Trot 5k

Wife and I enjoyed a muggy morning 5k in downtown Cleveland. She has improved her time very well with our training approach. She is on track to improve much more. I did okay myself. I focused on more intensity today but with the intention of troubleshooting my form. I’m a big believer in form integrity. So, even as I was approaching the red zone with my heart rate, I was taking good quality strides with a tall spine and  strong core. Don’t cross the line looking like defeat! Have a strong mindset to thrive instead of merely survive and it will reflect in your body and movement.  

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