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Double 24kg swings

Top of the minute 25 seconds on 35 off for 10 minutes.

 

Next up is the clean and presses!
 
wk 3 ROP with 24kg

5 (1 double kb cp, double front squat, 1L, 1R row with pushup in between)

rolled a 7 so ,  snatch L 1 min = 17 reps, R 1 min 19 reps, rest 1 min, repeat x 3 13,16, 11, 14, but kept at top for 1 min.

2 x wrist rolls 20, reverse 10 , Hammer curls  2(45lb x 5), CC 1 x 1-5 ladder, CC1.5 1-3 ladder x 2, CC2  3 x singles,  sledge twists x 5.
 
Becoming Bulletproof Warm Up

Beast Swings: 20 sets of 10 in 14mins 45 seconds

Farmers Walks (2 x 40kg bells) for 1oo metres

Becoming Bulletproof Cool Down
 
Been tired lately. Took the day off completely.  Went to an art gallery and saw the Manet exhibition. Great dinner with an old friend, a few glasses of wine and chatted for hours. Back on it tomorrow. I'm not intending to be flippant.
 
Horizontal pulls 15 reps 2 sets

full squats              30 reps 2 sets

 

swings 28kg  15 sec:15 sec   30min  600 swings
 
Usual warm-up

All KB work with a 32 kg

Clean, Strict Press x2, Viking Push-Press x3 (L/R) - Pull-ups x2

Clean, Strict Press x2, Viking Push-Press x3 (L/R) - Pull-ups x2

Clean, Strict Press x3, Viking Push-Press x2 (L/R) - Pull-ups x3

Clean, Strict Press x2, Viking Push-Press x3 (L/R) - Pull-ups x2

Clean, Strict Press x3, Viking Push-Press x2 (L/R) - Pull-ups x3

Short rest then...

Push-ups x10 - 2H Swings x20 (x5 Sets)

Reset cool down and done.

 

 
 
RoP Light Day

3(1) 24 kg C&P ss w/ pull ups

1 minute rest between ladders

5 min 16 kg snatch 6 right / 5 left e/ minute = 55 total snatches
 
Catalyst athletics warm up

Push press (barbell), sets of 2- 45, 55, 65, 75, 85

Close grip bench press, sets of 2- 45, 55, 65, 75, 85

Tricep pushdown 30 lbs - 150 reps

Kettlebell class tonight for conditioning.
 
Great thread...

Frog series warm up, mini band dislocates.

Back squat: work up to 275 for a few sets of fast and easy doubles

Incline Close Grip: up to easy single, few sets of 185 for 3

32kg KB: Clean and press, 3 ladders 5-3-2, emphasized eccentric.  Interesting fatigue in lateral delt and low trap.

A few sort-of dragon flags in between some sets.
 
From Brett Jones' cert prep: 1 circuit each with a single 24. sets of 10+10 on swings and snatches. Other exercises at 5 reps a side except TGUs which I only do 2 with the 24. I'd rather do alternating workouts right now instead of multiple circuits of a single workout.
Workout #3
Clean and Front Squat
Swing
Clean and Front Squat
Clean and Press
Clean and Front Squat
Get-up
Clean and Front Squat
Snatch
Clean and Front Squat
Workout #1
Swing
Clean and Press
Swing
Clean and Front Squat
Swing
Get-up
Swing
Snatch
Swing
 
Usual warm-up/mobility; 32 kg Kettlebell...

Clean, Press x2 (L/R) - Pull-ups x2

Clean, Press x3, Viking Push Press x2 (L/R) - Pull-ups x3

Clean, Press x3, Viking Push Press x2 (L/R) - Pull-ups x3

Clean, Press x2, Viking Push Press x3 (L/R) - Pull-ups x2

Clean, Press x3, Viking Push Press x2 (L/R) - Pull-ups x3

I was supposed to hit some VPP after the first double of presses, but completely forgot.  So to make myself feel better about forgetting...

Snatch [Ugly!], Viking Push Press x5 (L/R)

Short rest then...

Push-ups x10 - Swings x20 for five sets

Reset cooldown and done.

 
 
RoP Medium Day

3(1,2) 24 kg C&P ss w/ pull ups

1 min rest between ladders

11 min 24 kg swing (didn't count reps)
 
Goblet Squats 2 x 5

Isometric stretching Groin 3 reps, hams 3 reps, hip flexors 3 reps.

Flexibility seems stuck now. Frustrating . But Ill keep Soldiering on. :)
 
Usual warm-up

Deadlift 135x3 - Bodyweight Squats x15 (x2)

Deadlift 145x3 - Bodyweight Squats x15

Deadlift 160x5 - Bodyweight Squats x15

Deadlift 180x5 - Bodyweight Squats x15

Deadlift 205x10

Cool down and off to work...
 
today

12mins AMRAP

T bar, 30kg,  swings 20

pressups 10

managed 8 in the time

sprint 40m, 5x1 supersetted with chinups ladder, 1,2,3,4,5

bagwork 3x3mins

skipping 2x3 mins
 
ROP Heavy day

 

Warm up  5 min sj, 10 min halo, pump, arm bar, ftw squats

24kg 5(4,3,3,3,3) ss with Goblet squats

11 min Dice roll

Power squats  4 x 5 40kg

20 x 2h 16 kg, (active rest)

24 kg (20 x 2h, 5l, 5r, 102h)  (20 x 2h, 5l, 5r, 1)

 

Power swings were brutal but really make you pay attention to hip snap

 
 
Friday

20 min walk to gym

mob warmup

pinky on ring bp

135x10, 225x5 add 2 board 315x5, 345x3, 365x3, 315x8

raw dl dual overhand grip 245x3, 335x3, dl grip 335x3, 405x3

pullupx10

dipx12

pulls to face 3 moderate sets of 12

4 hour body absx12

back to dling after a month off.
 
I have a physical job as a hod carrier and general go fetch at a building site, so alongside a lot of loaded carries and mixing cement I did,

Reverse TGU-5mins (16kg)

"easy Swings"+jumping jacks-10 mins (16kg)

Tactical pull ups-4/4/3

Slow Close squats-11/10

Kettle bell crush curls (16kg)- 3/3/3
 
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