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Mark Valenti - Training Log

5-25-23

Back squat
45 2x2
95 2x2
135 2x2
155 2x2
185 2x2
205 x2
225 x2
245 x2
275 x2

Stretching and sauna
 
5-26-23


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

KB swings @48k 10/10 x5

BP holds @56k 2x1/1

BP
@32k 2x 2/2
@36 2x 1/1
@40k 2x 1/1
@44k 1/1

Flexible steel sequence w/ 16k
Prying goblet squat
Good morning (bell behind back)
Pull over
Sprinter stretch
Tactical frog
Bar hang

Assault bike , sauna
 
5-27-23

Naked Warrior SFB prep

TPU Practice
Top down negative pull-ups x 5 rounds (singles)
Weighted pull-ups @12k x5 rounds (singles)

OAP 1/1x5
Pistols 1/1 x5

Stretch and sauna
 
5-29-23

Deadlift
135 2x5
225 2x2
275 2x2
315 2x2
365 x2
385 x2
405 x2
425 x2

RDL (conventional) 225 5x5

Stretch, assault bike, sauna
 
5-30-23

Naked Warrior

TPU
Top down 1 1/4 pull up x 5 singles
Weighted pull-ups @12k x 5 singles

Pistols 1/1x 5
OAP 1/1 x5

Stretching , assault bike, sauna
 
Get-up complex - get-up , bent press, WM, back down
@16k 2x1/1
@20k 2x1/1
@24k 2x 1/1
@28k 2x1/1
@32k 2x1/1
@36k 1/0

Stretch , assault bike , sauna
 
6-2-23
Starting a new program and will run it for a time to see what kind of results I get. Double KB clean and press
@20k 2x3
@24k 2x3
@28k 2x2
@32k 3x1

Get-ups
@24k 2x1/1
@28k 2x1/1
@32k 2x1/1

Back squats (dice roll for reps 1,2= 1,,,, 3,4=2,,,,5,6= 3)

45 2x3
135 2x3
185 x1
205x1
225 x1
245x1
275x1
295x1


Stretch, assault bike, sauna
 
6-4-23

Snatch
20k 2x 3/3
24k 2x3/3
28k 2x2
32k 2x2
36k 5x1/1

BP holds
@56k 2x1/1

BP
32k 2/2
36k 2x 1/1
40k 1/1
44k 1/1

Conventional deadlift
135 2x3
225 2x3
275 2x3
315 x3
365 x 3

Stretch, assault bike, sauna
 
6-6-23
SFB prep

Morning session with Pavel Macek and then I worked on the skills to ingrain them in the afternoon.

Assault bike , stretch and sauna
 
6-7-23

Snatch
@24k 3x3
@28k 3x2
@32k 3x2
@36k 3x1


BP holds @56k 2x1/1

BP
@32k 2x2/2
@36k 2x 1/1
@40k 1/1
@44k 1/1

Conventional deadlift off elevation
135 2x3
225 2x3
315 x1
365 x1
405 x1
455 x 1


Assault bike, stretch and sauna
 
6-8-23

Clean and press
20k 3x3/3
24k 3x3/3
28k 2x2/2
32k 2x 2/2
36k 1/1
40k 1/1
44k 1/0


Get-up
24k 2/2
28k 1/1
32k 1/1
36k 1/1

Zercher squat
45 2x3
95 2x3
135 2x3
185 x1
205 x1
225 x1
245 x1
275 x1


Stretching and sauna
 
6-11-23

SFB prep

Hardstyle sit backs x3
Hollow holds x3
Weighted pull-ups @12k x 5
Pistols x5/5
OAP top hold x 3/3
OAP bottom hold x 3/3
OAP elevated 3x5/5

Stretching , assault bike, sauna
 
6-11-23
Double KB clean and press.
24k 3x3
28k 3x2
32k 2x1
36k 2x1

get-ups
24k 2x 2/2
28k x 1/1
32k 1/1
36k 1/1

Back squat
45 2x3
135 2x3
185 x 1
205x1
225 x1
245x1
275x1
315x1

Stretch, assault bike, sauna
 
6-13-23

KB clean and press
@20k 2x 5/5
@24k 2x5/5
@28k 2x3/3
@32k 2x2/2
@36k 2x1/1
@40k x 1/0
@44k x 1/0

Get-ups
@28k 3/3

Front squats
45 2x3
95 2x3
135 x3
155x3
185x3
205x3
225x3


Stretch , assault bike, sauna
 
6-14-23

Bent press holds @56k 2x1/1

BP
@24k 2x 2/2
@28k 2x 2/2
@32k 2x2/2
@36k 2x 1/1
@40k 1/1
@44k 1/1

Conventional deadlift
135 2x5
225 2x2
275 x2
295 x2
315 x2
335 x2
365 x2

Stretch assault bike sauna
 
6-15-23
Simple and sinister
Dice roll for weights and volume.
swings @36k 5x 10/10
Get-ups @28k 5x1/1

Stretch ,, assault bike,,sauna


6-16-23
Naked Warrior

Hard style sit backs 3x5
Hollow holds 3x

OAP

Low position holds 3x1/1
Top position holds 3x1/1
Elevated OAP 3x5/5

Pistols
5x 1/1
 
6-18-23


I’ve been at New Balance National Outdoor Track and Field Championships in Philadelphia this weekend. So , I am training in the hotel before the competition each day.


Naked Warrior

Hard style sit-backs 3x3
Hollow holds x 3

OAP
Bottom holds x 4/4
Top holds x 4/4
Elevated OAP 4x5/5

Pistols
4x 1/1

Stretching
 
6-19-23

Deadlift. Conventional off wagon wheels
135 2x3
225 2x3
275 2x3
295 2x3
315 2x3
335 2x3
355 2x3
375 x3
315 x3
225 x3
135 x3

Stretch sauna assault bike
 
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