Fitness, durability, Fitness, resilience, prehab

Snatch cycle

Last two days were these sessions below. 

Session 1

Snatch test with one hand change

35/35 with a 24kg
10 rounds @40lb slam ball

Jump and two hand throw x1

Crush grip rows x10

Jump and throw x1 

Crush grip rows x10

Walk one flight of stairs using shoulder carry
x15 mins of med ball work on explosive throwing with rotational focus. Rest as needed to maintain throwing power. 
Session 2

3 sets of 15 KB snatches per arm @24kg

3 sets of chin-ups with first line kit x6

3 sets of sidelying press to arm bar x6 @24kg

2 sets hamstring curls + bridge on physioball x10

2 sets of forward tucks on physioball x10

Standard
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
Fitness, durability, Uncategorized

Long break

Life cropped up and gave me a deload week x2. Slowly been getting back at it and today was the first day that was similar to being in a normal session. 
Round Robin x3 sets

300×5 deadlift (75%)

x6 chin ups

53X6 one arm KB press

10×10 front and lateral raises

Finish with ab wheel rollouts. Max number in one set with good form and no loss of hollow position at extension. 

Standard