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
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, Fitness, resilience, Uncategorized

Do work

32kg single arm swing, 

2 sets 25+25

24kg Turkish Get Up , 

3+3 and 2+2

225lb squats,

2 sets of 10

24kg Double KB Floor Press, 

2 sets of 20

Body Armor chin-ups with hard plates and IIIa soft armor, 

2 sets of 10

Heavy bag work with mixed ab work, 15 mins

If you did pull-ups without body armor did you really do pull-ups?? 

Standard