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Mark Valenti - Training Log

5-3-23

Barbell day

Back squats
45 2x5
95 2x5
135 2x5
155 2x5
185 2x5
205 2x5
185 2x5
155 2x5
135 2x5
95 2x5


Assault bike
Sauna
 
5-5-23
Pistol 2/2
OAP 2/2

Timeless sinister
Swings @48k x50/50 (sets of 10)
Get-up drill to one elbow 2/2 @40k
Get-ups @32k x10 (5/5)

Assault bike
Sauna
 
5-6-23

Tactical pull-ups x3
Bent arm bar @16k 1/1

Swings @48k 5x10/10

Get up drills to elbow @40k 2/2

Get-ups @32k 5x1/1

Sauna
 
5-7-23

Bent arm bar @16k 1/1

Imperial Programing

Snatch
@28k 4x4/4
@32k 4x4/4

BPH @56k 2x1/1

BP
@32k 2x 2/2
@36k 2x 1/1
@40k 4x 1/1


Assault bike

Sauna
 
5-8-23

Pistol 2/2
OAP 2/2
TPU 2

Two arm swings @ 56k 10x10

Get-up drill to elbow @40k 2/2

Get-ups @32k 5x 1/1

Assault bike

Sauna
 
5-11-23

Deadlift off elevation (1 set sumo + 1 conventional at each weight until the last few sets. Then all sumo)
135 2x 5
225 2x5
275 2x5
315 2x3
365 2x3
405 2x1
455 1x1
500 1x1

Stretch and assault bike
 
5-12-23

Imperial programming
Medium volume

Bent arm bar @16k 1/1
Kneeling bent press @16k 3/3

Snatch 4/4 7min EMOM
Min 1-3 @ 28k
Min 4-7 @32k


BP holds @56k 2x 1/1

BP
@32k 2x 2/2
@36 2x 1/1
@40k 3x 1/1

Assault bike
Sauna
 
5-13-23

Simple and Sinister

100 swings 50/50 @ 48k

Get-up drill to elbow @40k 2/2

10 get-ups 5/5 @ 32k

Assault bike

Sauna
 
5-15-23

Arm bar/bent arm bar@16k 1/1
Kneeling bent press @16k 2/2

Imperial programming
Medium volume (8)

Snatch
@24k 2x4/4
@28k 3x4/4
@32k 3x4/4

BP holds @56k 2x1/1

Bent Press
32k 2x2/2
36k 2x1/1
40k 2x1/1
44k 2x1/1

Assault bike

Sauna
 
5-16-23

Squats ( I’ve started rolling a dice for volume on the squats and deadlifts as well as when I use Pavel Maceks Imperial Program. Today I rolled a 2, so I did sets of 2)

45lbs 2x2
95 2x2
135 2x2
185 2x2
205 2x2
225 2x2
245 2x2
275 2x2

Stretching, Assault bike and sauna
 

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5-17-23

KB arm bar/bent arm bar @16k 1/1
Kneeling bent press @16k 2/2

10 min EMOM 4/4 snatch
@24k min 1-5
@28k min 6-10

Bent press holds @56k 2x1/1

Bent press
@32k 3x2/2
@36k 3x1/1
@40k 3x1/1
@44k 1/1

Assault bike and sauna
 
5-18-23
Tactical pull-up practice
Working on touching my throat from a hollow position.
Top down pull-up hold and eccentric phase x5
Weighted pull-ups @ 12k 3x1

Swings 5x10/10 @ 48k
Get-up holds at the elbow @40k 2x1/1
Get-ups 5x1/1 @ 32k

Assault bike and sauna
 
5-19-23

Deadlift- conventional stance
135 2x5
225 2x5
275 2x5
295 2x5
315 2x5
335x5
295x5
275x5
225x5
135x5

Assault bike and sauna
 
5-20-23

Naked Warrior
TPU practice. Negative only 5x1
Weighted pull-up @12k 3x1

OAP
5x1/1

Assault bike and sauna
 
5-21-23
Arm bar/bent arm bar @16k 1/1
Kneeling bent press @16k 3/3

Snatch 5x4/4 @ 28k

Bent Press holds @56k 2x1/1

BP
@32k 2x2/2
@36k 1x1/1
@40k 2x1/1

Stretching , assault bike , sauna
 
5-22-23

Arm bar/bent @16k 1/1
Kneeling BP @16k 3/3

BP holds @56k 2x1/1
BP
@28k 2/2
@32k 2/2
@36k 2/2
@40k 2/2
@44k 1/1
@48k 1/1

2 hands anyhow
24/16
28/24
32/28


Assault bike, sauna
 
5-23-23

1 mile run

TPU practice.
Top down x 5
Weighted pull-up @12k x5

OAP 1/1 x 5
Pistols 1/1 x5

Stretching and sauna
 
Last edited:
5-24-23

10x10 two hand swings @ 56k

Kneeling bent press @16k 3/3
Arm bar/ bent arm bar @16k 1/1

BPHolds @56k 2x1/1

BP
@32k 1x2/2
@36k 1x2/2
@32k 3x1/1
@36k 1x1/1

Assault bike , stretching and sauna
 
Last edited:
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