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Mark Valenti - Training Log

7-22-23

Tactical pull-ups x3 superset with hollow holds x10 seconds 8 rounds

Stretch, sauna , assault bike

7-23-23
Bent press warmup
BP holds @56k 2x1/1
BP 1/1 superset with 3 hanging leg raises
@32k x3
@36k x8


7-24-23
SFB Prep
OAP and pistols
 
7-25-23
Bent press warm up
BP holds @56k 2x1/1
BP
@36k 1/1 x 4
@40k 1/1 x4
@44k 1/1 x 2

Assault bike, sauna
 
7-26-23

SFB prep
8 rounds
TPU practice (1 top down hold + 2 chest to bar)
Superset with
15 sec. Hollow holds

Upper body stretch, assault bike, sauna
 
7-27-23

Conventional deadlift (max effort)
135 2x5
225 2x3
275 x3
315 x3
365 x1
405 x1
455x1

Leg curls with band 3x15

Lower stretch, assault bike, sauna


7-29-23

Bent press warm-up
BP Holds @56k 2x1/1

8 rounds BP 1/1 @36 k ..supersetted with hanging leg raises x3
 
7-30-23

SFB prep

Plank x 15sec. supersetted with 3 close stance squats 3 rounds

One arm plank 10 sec per arm supersetted with bottom up pistols 1/1 3 rounds

OAP bottom holds x 5 sec per arm supersetted with one legged squats on box 1/1 3 rounds

OAP 1/1 supersetted with box pistols 1/1.
3 rounds


Assault bike

7-31-23

BP holds 56k 2x1/1
BP 1/1 supersetted w/ 3 hanging leg raises
@36 k 2x 1/1
@40k 2x 1/1
@44k x 1/1
@48k x 1/1
@51l 1/0 PR
 
8-1-23

SFB prep

3 rounds
Hardstyle sit backs x3 supersetted with top down Pull-up holds.

3 rounds
20 second hollow holds supersetted with 2 weighted pull-ups @12k

3 rounds
Hardstyle planks x 10 seconds
TPU x3

Core stretch, assault bike
 
8-2-23



Bent press warmup



Bent press holds @56k 2x1/1



Bent press 1/1 supersetted with 3 hanging leg raises



@36k x2

@40k x7



Assault bike





8-3-23

SFB prep



OAP 1/1 and box pistols 1/1 x 10rounds



Lower stretch and assault bike
 
8-4-23

Sumo reverse band deadlift

135 2x3

225 2x3

315 2x3

365 x3

405 x1

465 x1

500 x1 pr



Upper stretch, assault bike and sauna





8-5-23

BP Wup

BP holds 56k 2x3

BP 2/2 @36k x10

Assault bike,sauna
 
8-8-23
SFB prep
OAP 1/1, TPU 2, pistol 1/1 x 6 rounds
Core stretch, assault bike, sauna
 
8-9-10
SFB Prep
Hollow rocks 4 sets
Hard style plank 4 sets
Close stance goblet squat w. 12k 4x3
Hip bridges 4x5

lower body stretch , assault bike and sauna

8-10-23

Conventional deadlift off a deficit
135 2x3
225 2x3
275 x3
315 x3
365 x1
405 x1
455 x1 PR

Upper body stretch, assault bike,sauna
 
8-11-23



Bent press warm-up

Bent press holds @56k 2x1/1

Bent press ladders

@36k 3x 1/1,2/2,3/3



Assault bike , sauna





8-12-23



Full body stretch , assault bike, sauna



8-13-23



SFB prep

8 rounds

OAP 1/1

TPU 1

OLS 1/1



Upper stretch , assault bike, sauna
 
8-14-23



BP warm up

BPHolds 56k 2x1/1

BP ladders (3x1,2,3) @36k

Assault bike, sauna



8-15-23



Sumo Deadlift off wagon wheels

135 2x3

225 2x3

315 x3

405 x3

455 x1

495 x1

520 x1 (pr)



Assault bike, core stretch , sauna



8-16-23

SFB prep

TPU

Hollow rocks

OAP

OLS

Dbl. kB jerks 1x5 @ 24/24k



Assault bike, lower stretch , sauna



8-17-23



BP warmup

BP holds 56k 2x1/1

BP ladder (3x1,2,3) @36k



Assault bike, sauna





8-18-23



SFB prep

Dragon flags

OAP bottom holds

Close stance goblet squats

Elevated OAP

TPU





8-20-23



BP warmup

BP holds @56k 2x1/1

BP ladder @ 36k (3x1,2,3)



Last workout of 3x1,2,3. Next session will move to 3x 1,2,3,4



Assault bike, sauna
 
8-21-23

SFB prep
TpU 5x3
OAP 5x1/1
OLS 5x1/1

Lower stretch
Assault bike, sauna


8-22-23

BP Wup
BP holds @ 56k 2x1/1
BP ladder 3x1,2,3,4 @36k
Assault bike, sauna
 
8-23-23
Sumo deficit deadlift
135 2x3
225 2x3
315x3
365 x3
405x1
455x1

Stretch, assault bike,sauna



8-24-23

BP wup
BP Holds @56k 2x1/1
BP ladder 3x 1•2•3•4 @ 36k

Assault bike,sauna

8-26-23

SFB prep
4 rounds
OAP top holds x5 sec.
Hard style sit backs x 5

4 rounds
OAP bottom holds x3 sec
Hollow holds x 15 sec

4 rounds
Elevated OAP x 5/5
pistols 1/1

Stretch , assault bike , sauna
 
8-27-23
BP wup
BP holds @56k 2x1/1
BP ladder 3x 1,2,3,4 @36k
Stretch, assault bike, sauna
 
8-29-23

SFB prep

OLS drills
7 rounds of…
OLS 1/1 (moved the box down to 12” on right-14” left)
Hollow rocks x 15

Stretch, assault bike, sauna
 
8-30-23

Conventional deadlift off wagon wheels
135 2x5
225 2x3
315 2x3
405 x1
475 x1
500 x1 (PR)

Leg curls and standing abs

Stretch , assault bike, sauna


8-31-23

BP warm up stretch
BP holds 2x1/1
BP ladder 3x1,2,3,4 @ 36k

Assault bike, sauna
 
9-1-23
SFB prep
5 rounds
TPU x2
OAP top holds x 5 sec. Per arm

5 rounds
15 sec. Hollow holds
OAP bottom holds x 3sec per arm

3 Rounds
OAP elevated 5/5
Leg curls with band x15
Standing ab crunches x15


Assault bike , sauna

9-2-23

BP wup
BP holds @56k 2x1/1
BP ladder (session 1/4) @36k 3x 1•2•3•4•5

Assault bike, sauna
 
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