Stu's training log

Stuart Elliott

Level 6 Valued Member
I felt it in my hands straight afterwards, but the 10mins went well. My technique has improved letting the swing provide the momentum rather than forcing the mace. I did 10 mins of 360s this morning and will do 10 mins of 10-2s tomorrow. Just playing around with it at the moment. When I have time I'll try 30mins A&A style repeats. I read you are making a heavier gada.
 

Stuart Elliott

Level 6 Valued Member
March 13th
Morning:
OS
Crawls - 10mins spider
Mace 5kg: 360's x 10 each direction switch hands and repeat.
10 mins continuous.

Evening:
DKBFS: 5 x 3 (2×24kg)
Bent arm bar : x 3 each side
KB Bent press: 3 x 2 each side (L&R) 32kg

My left shoulder feels better so brought the bent press back in, just an easy session.
 

Stuart Elliott

Level 6 Valued Member
March 14th
Morning:
OS
Mace 5kg: 10-2
's x 10 3min + 3min + 2min switching hands on feel.
DKBFS: 3 x 3 (2×24kg)
A+A snatches 32kg: 22 x 5 repeats

My last 2 sessions have reminded me why I love the bent press and A&A snatches, both massive bang for your buck.
 

Stuart Elliott

Level 6 Valued Member
March 15th
Morning:
OS
Crawls - 10mins spider
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.

Evening:
DKBFS: 5 x 3 (2×24kg)
KB Bent press: 5 x 2 each side (L&R) 32kg

March 16th
Morning:
OS
Crawls - 10mins spider
Swimming

Afternoon:
DKBFS: 2 x 3 (2×24kg)
A+A snatches 32kg: 16 x 5 repeats
 

Stuart Elliott

Level 6 Valued Member
March 18th
Morning:
OS
Crawls - 10mins spider

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.
DKBFS: 3 x 3 (2×24kg)
A+A snatches 32kg: 20 x 5 repeats
 

Stuart Elliott

Level 6 Valued Member
March 19th
Morning:
OS

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
6 mins continuous.
DKBFS: 5 x 3 (2×24kg)
KB Bent press: 4 x 2 each side (L&R) 32kg
 

Stuart Elliott

Level 6 Valued Member
March 21st
Morning:
OS
Crawls - 8mins spider

Evening:
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 6 repeats.
KB Bent press: 3 x 2 each side (L&R) 32kg
Cricket training
 

Stuart Elliott

Level 6 Valued Member
March 22nd
Morning:
OS
Crawls - 10
mins spider

March 23rd
Morning:
OS
Crawls - 10
mins spider
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.

Afternoon
DKBFS: 3 x 3 (2×32kg)
A+A snatches 32kg: 20 x 5 repeats


March 25th
Morning:
OS
Crawls - 10
mins spider

Mid morning:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.
DKBFS: 3 x 3 (2×32kg)
A+A snatches 32kg: 16 x 5 repeats

2x24kg front squats started to feel to easy so upped the weight to 2x32kg. My form feels good, but a bit more of a grind as expected with the heavier weight.
Something going on with my left shoulder in the bent press, so had a few days off it, time to check my technique on the left side.
 

Stuart Elliott

Level 6 Valued Member
March 26th
Morning:
OS
Crawls - 10
mins spider

Evening:
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 6 repeats.
KB Bent press: 5 x 2 each side (L&R) 32kg

The bent press felt much better on my left side, I concentrated on the palm of my hand facing forwards, also 3 rounds of arm bars to bent arm bars to bent arm bar press helped prepare my shoulder . Ill continue with these before bent pressing.
 

Stuart Elliott

Level 6 Valued Member
March 27th
Morning:
OS

Evening:
Afternoon
DKBFS: 3 x 3 (2×32kg)
A+A snatches 32kg: 22 x 5 repeats
Had to stop at 22 repeats as I tore a callous on my left hand, it a shame as I felt like I could have hit 30 repeats. Apart from the tear, this was my best snatch session, I concentrated on driving my feet into the ground on the upswing which caused the bell to fly up. I felt it in my legs afterwards.
 

Stuart Elliott

Level 6 Valued Member
March 28th
Morning:
OS
Crawls - 10
mins spider

Evening:
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 6 repeats.
KB Bent press: 7 x 2 each side (L&R) 32kg
 

Stuart Elliott

Level 6 Valued Member
March 30th
Morning:
OS
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 6 repeats.
A+A snatches 32kg: 22 x 5 repeats

Evening:
DKBFS: 3 x 3 (2×32kg)
Arm bar to 3 bent arm bar press x 3 (L&R)
KB Bent press: 3 x 2 each side (L&R) 32kg
 

Stuart Elliott

Level 6 Valued Member
April 1st
Morning:
OS

Evening:
Mace 5kg: 360's + 10-2's x 10 each direction switch hands and repeat.
10 mins continuous.
DKBFS: 4 x 3 (32+28kg)
KB Bent press: 3 x 2 each side (L&R) 32kg

I started this session quite late and tired, so curtailed the bent press at 3 repeats.
J was due to do A&A snatches but they would have been sloppy due to feeling tired so left them for another day.
 

Stuart Elliott

Level 6 Valued Member
April 2nd
Morning:
OS

Evening:
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 4 repeats.

RSAS -
Prep - hip flexor stretch, hack squats (3 rounds)
Snatches medium - 14 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to 3 x arm bar press ( 2 rounds)
Bent Press medium - 7 x 2 (L&R) 32kg

My cricket season starts later this month, been trying to work out how to continue with snatches and bent press around cricket training and matches....answer RSAS. This is my 3rd cycle.
 

Stuart Elliott

Level 6 Valued Member
April 3rd
Morning:
OS

Evening:
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 4 repeats.

RSAS -
Prep - hip flexor stretch, hack squats (3 rounds)
Snatches high - 20 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to arm bar press ( 2 rounds)
Bent Press high - 8 x 2 (L&R) 32kg

Stopped at 8 x 2 btp due to a deteriation of stability in my left shoulder when rising in the overhead position. My right side was fine and could have completed the 10 sets. I need work on keeping the shoulder locked on my left side.
 

Shahaf Levin

Level 5 Valued Member
Stopped at 8 x 2 btp due to a deteriation of stability in my left shoulder when rising in the overhead position.
Maybe you should give the Cook drill a try. It always helps me when shoulder girdle / neck issues raise their heads. That and bent armbars which you already do.
 

Stuart Elliott

Level 6 Valued Member
April 4th
Morning:
OS

April 5th

Morning:
OS
Mace 5kg: 10 to 2's x 10 each direction switch hands and repeat. Total 6 repeats.

RSAS -
Prep - hip flexor stretch, hack squats (3 rounds)
Snatches: low - 10 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to arm bar press ( 2 rounds)
Bent Press: medium - 7 x 2 (L&R) 32kg

April 8th
Morning:
OS
Mace 5kg: 360's x 10 each direction switch hands and repeat. Total 6 repeats.

RSAS -
Prep - hip flexor stretch, hack squats (3 rounds)
Snatches: medium - 14 x 4 (L&R) 32kg
Prep- Arm bar to Bent arm bar to arm bar press ( 2 rounds)
Bent Press: low - 5 x 2 (L&R) 32kg
 
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