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

conditioning, Fitness, resilience, prehab


Nice little session today. Heart definitely getting some work but more importantly conditioning of the core, hip and shoulder stabilizers. The hinges of a strong door need the grease! #fitness #prehab #conditioning #energysystemtraining #strength #cardio #crossfit #bodybuilding #powerlifting #tacticalathlete #tacticalfitness #functionaltraining #strength #strongfirst

conditioning, prehab

Conditioning with function in mind

Today my wife and I were overcoming a bit of a bug so we went with a team workout that gave us both rest. I currently try to plan my conditioning in circuits of “function”. That word gets used a lot but my operational definition is any exercise that promotes and utilizes muscles in a ways common to the demand life requires. Being stable for a plant and cut, training quickness, challenging the core with stability demands, these are things shared by many athletes and common folk just in different magnitude. Squatting on a Swiss ball need not apply. The core needs to control or transmit force, so it makes sense to train it that way. 

10 round partner workout

30x jump rope

High plank while your partner performs their set
For the plank I chose high position and 120 degrees shoulder elevation to tax serratus anterior more. It’s primary role is to help the scapula remain fixed to the rib cage. By doing so it helps to stabilize the shoulder, our most mobile and least stable joint. Nice way to loosen back up after squats and being sick