Shahaf Levin
Level 5 Valued Member
10.10.2018
Morning prep
PHK
OH wall squats x 5
OH hack squats @rice bag x 5
Suitcase carry @32kg x 20m + 20m
Afternoon
Movement prep
Both hands lift the sky
Some club swings
Bounce program - Gada
Gada - 2.5 kg, handle chocked at ~80-100 cm
360s x (4 x (30 sec : 30 sec)) - start-stop:non-stop, 4 minutes total with no rest
Balance program - Modified Mcllroy for bent press - week 2
Additional prep
BB armbar @12kg x 3 + 3
Practice
Bent press @28kg x 4 x 2 - two doubles each side
Notes
Morning prep
PHK
- Both hands lift the sky
- Stance training - 15 breaths
OH wall squats x 5
OH hack squats @rice bag x 5
Suitcase carry @32kg x 20m + 20m
Afternoon
Movement prep
Both hands lift the sky
Some club swings
Bounce program - Gada
Gada - 2.5 kg, handle chocked at ~80-100 cm
360s x (4 x (30 sec : 30 sec)) - start-stop:non-stop, 4 minutes total with no rest
Balance program - Modified Mcllroy for bent press - week 2
Additional prep
BB armbar @12kg x 3 + 3
Practice
Bent press @28kg x 4 x 2 - two doubles each side
Notes
- Gada: Keeps improving. The start-stop portion has short stops and almost non-stop. Choke on the handle getting longer. I gonna need to make a proper gada soon. The broomstick small diameter is kind of rough on the hands.
- Bent press: Good groove on the doubles.