conditioning, Fitness, durability, Fitness, resilience, prehab

Making it happen when you have a busy life 

I need to add more commentary I think. So recently life has been slightly more hectic. I’m making home visits for my clients and split between a few clinics and working on a presentation. In addition to this I am working on home recording with some thoughts of making an album of my own some day. In these cases many are apt to forego maintaining the body because they can’t follow a program. I try to consider this: have some principles and order of physical priorities. 

You need your heart to elevate and you need your body working as a unit to move weight. These things are at the top of the list. Just after this is considering single limb use and asymmetric loading. Yet one other factor is direction change and moving in multiple planes. Here is a small example of what all these things can look like in 30 mins.  
Bike 15 mins

5 rounds 

10x 48kg KB swings

2x 32kg KB press, one arm

10x 48kg Goblet squats

5x lateral med ball throws with 10lb ball. Emphasis on propelling the ball with the explosiveness of the hip and driving rotation off the outside legs. Video to follow soon. 

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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

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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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Training

Deadlifts

Worked up to a single of 365lb. My previous max but felt a little easier, especially after three straight days of training. The day prior I did some 75m trap bar farmer carries with 205lb. I treat those types of things as tactically applicable due to their obvious carry over to transporting ammo boxes, carrying the wounded etc.

Shrimp squats

4 sets of 32kg x1 on each leg

KB swings

3 sets of 32kg x33

Complex

Rings dips 10-8-6

Chin ups 10-8-6

Prone Flys on the rings 6-6-6

Inverted rows on rings 10-10-10

 

Finished my session with some curls, lateral raises, banded reverse flys high and mid position, and resisted ab work.

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