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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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?? 

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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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