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, prehab

More rehab fun

Lent is over! Commence barbell training again!

Rehab choice #1

Barbell backsquat, low bar on a decline board 

225x5x3 3 seconds down, 1 second up

#2

Open chain knee extension, progressive resistance 3/1 as above

6×3

#3

Nordic hamstrings

5×3

For upper body’s strength:

OHP

135x6x3 3/1 tempo

Rows 

135x6x3 3/1

Banded lateral rows with rotation

6×3 3/1
Conditioning

5 mile hike in the hills, no weight, just steep hills and a good HR. 

Standard
conditioning, Fitness, durability, Fitness, resilience

Strength, agility and the grind

5 cycles as complexes

Double KB clean 24kg x5

Double KB front squat 24kg x3

Double KB press 24kg X1

Rest until HR is back under control

40′ agility drills 

Running forward / backward x2 with making direction changes with both legs equally

Side shuttles L/R

Single leg hop L/R

Keep turns quick but controlled. Focus on speed in direction changes. 
Run 30 min:

Results, 2.44 mi with 10lb pack and HR 76% (135 bpm avg)

Standard
Fitness, resilience, prehab

Rehab

Following some test results I received with an MRI, I’m adding some new items. 

Single leg deadlifts with a 2″ deficit

24kg x5x3

Repeat with 100lb band with bilateral hand grip

x10x3

Single arm military press

24kg x5x3 with 4 second eccentric

Staggered hand push-ups

5×3 with each hand position and 5 second eccentric

Standard