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Mark Valenti - Training Log

9-3-23
BP warm up
BP holds @56k 2x1/1
BP ladder @36k 3x 1•2•3•4•5
Workout 2/4 of “5’s”

Assault bike, sauna
 
9-12-23

TPU (2) x10

10min EMOM 30 sec hollow hold



Stretch , Assault bike,sauna





9-13-23

4 rounds

KB swing 10/10 @ 40k super set with push-ups 10



4 rounds

Weighted box OLS @12k super set with OAP top hold 1/1 x 5 sec.



4 rounds

OAP 1/1

Super set with

OLS 1/1



Stretch , Assault bike,sauna





9-14-23



Conventional deadlift

135 2x5

225 2x3

315 2x3

405 x3

465 x1

485 x1



Stretch , Assault bike,sauna
 
9-15-23

Bent press warm-up
Bent press retool. I’m having shoulder issues and I need to retool my technique. These issues aren’t exclusive.

Really need to focus on packing the shoulder, keeping the tricep stapled to my lat as long as possible and pushing the head down to find room. I also need to slow down . Im starting to use too much speed, which masks poor technique.
Bent press @ 16k 10x 1/1
Bent press ladder @ 20k 3x 1•2•3

Stretch, Assault bike, sauna
 
9-16-23
BP wup
BP @16k 5x1/1
BP @20k 5x1/1
BP Ladders 3x1•2•3 @24k

Assault bike and sauna
 
9-18-23

BP warm up (stretch)
BP @16k 5x 1/1. @20k 5x1/1
BP ladders 3x 1•2•3

3 rounds
Leg curls x15
Side bends @32k 10/10

Assault bike, sauna
 
9-19-23

BP warmup (stretches)
BP
@16k 5x 1/1
@20k 5x 1/1

BP ladder
3x 1•2•3 @ 24k

Assault bike, sauna
 
9-20-23

SFB prep

5 rounds
OAP 1/1
OLS 1/1
TPU 2

standing abdominal crunch 4x10

Stretch, assault bike, sauna
 
9-21-23
BP warm up/ stretch
BP
5x1/1 @16k
5x1/1 @20k

BP Ladder 3x1•2•3 @24k

Assault bike, sauna


9-22-23



Sumo deadlift w/ reverse bands
135 2x5
225 2x3
315 2x3
405 x3
455 x1
475 c1
525 x1 PR

Atlas stone to shoulder
157 lbs x2
165 lbs x1
175 lbs x1
200 lbs x1

Assault bike, sauna
 
9-23-23

BP stretching
BP
5x1/1 @16k
5x1/1 @20k

BP Ladder 3x1•2•3 @ 24k


Assault bike,sauna


9-24-24

SFB Prep
5 rounds
Elevated OAP 5/5
TPU 2
OLD 1/1


Stretch , assault bike, sauna
 
9-25-23

Bent press warmup stretches

BP
@24k 5x1/1
@28k 10x1/1

Assault bike and sauna
 
9-27-23

Conventional deadlift off wagon wheels
135 2x5
225 2x5
315 2x3
405 x3
455 x3
495 x1
535 x1

Leg curls 4x15
Standing ab crunches 4x15

Assault bike, sauna
 
9-29-23

SFB PREP
4 rounds
Hollow holds (x15 sec. ) super setted with OAP top holds (x10 sec per arm)

4 rounds
OAP bottom holds (3 sec per arm) supersetted with TPU x2

4 rounds
Elevated OAP 3/3
OLS 1/1

Assault bike, sauna
 
10-1-23

Last day of SFB/Elite prep
I tested all the lifts/movements I’ll have to perform at the cert. to make sure everything was to standard. TPU, OAP,OLS, KB swings , TGU, KB jerks, military press.

Follows this up with
3 min EMOM
10/10 KB snatch @ 24k

Stretching , assault bike, sauna
 
10-3-23

Sumo deadlift
135 2x5
225 2x3
315 2x3
405 x3
455x 1
500 x1

Assault bike, sauna
 
10-9-23

Bent press warm-up



Bent press

@24k 5x1/1

@28k 10x1/1



Side split stretch , assault bike, sauna





10-10-23



Bent press warm-up bretzel, rib pull, pull-over, bent arm bar



Bent press

@24k 5x1/1

@28k 5x1/1



Standing ab crunches 4x10



Lying leg curls 4x10-15



Assault bike,sauna
 
10-11-23

Conventional deadlift off wagon wheels
135 2x5
225 2x5
315 2x3
405 x3
455 x1
500 x1
545 x1

Stretch , assault bike, sauna
 
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