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Training Log_Nathan White

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11.26 / 11.27 - Off

11.28 -

* OS Resets
* Trigger Point
* Band Overhead Press 2 x 20
* ViPR Chops 2 x 10 ea side

A) Bear Crawl (3 x forwards / backwards + 2 x sideways)

B) TGU (24kg) 2 + 2

C) SA Press Ladder (Right side) 1 / 2 / 3 / 4 / 5
+ Rack Hold & Overhead Hold (Left side) 10 seconds ea x 5 sets

D) 2H Swings (24kg) 5 x 15
 
11.29 - Off

11.30 -

* OS Resets
* Farmer Carry (24kg) x 2
* Handstands 3 x 20 sec
* Band Rows 2 x 25
* TGU (BW) 1 + 1 x 5

* Bent Over Rows (24kg) 5 + 5 x 5
* Double KB DL (24kg) 5 x 5

* SA Press Ladder (Right side) 1 / 2 / 3 / 4 / 5
+ Rack Hold & Overhead Hold (Left side) 10 seconds ea x 5 sets
 
12.1 - Walking

12.2 -

* OS Resets
* Band Rows 2 x 20
* Farmer Carry (24kg) x 2
* Bent Over Rows (24kg) 6 + 6 x 2

A) 20kg Snatch 5 + 5 EMOM x 3

B) 2H Swing (24kg) 16 EMOM x 5

C) 20kg Snatch 5 + 5 EMOM x 3

= 60 Snatch / 80 Swings
 
12.3 - Off

12.4 -

* OS Resets
* Farmer Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 2 x 20 sec
* 2H Swings (24kg) 2 x 10

A) 20kg Snatch 5 + 5 EMOM x 3

B) 2H Swing (24kg) 5 every 30 sec x 10 minutes

C) 20kg Snatch 5 + 5 EMOM x 3

= 60 Snatch / 100 Swings

* SA Press Ladder (24kg) Right side 1 / 2 / 3 / 4 / 5
+ Rack Hold & Overhead Hold (24kg) Left side 10 seconds ea x 5 sets
 
12.5 / 12.6 - Off

12.7 -

* OS Resets
* Farmer Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 2 x 20 sec

A) 20kg Snatch 5 + 5 EMOM x 5

B) 2H Swing (24kg) 5 every 30 sec x 10 minutes

C) 20kg Snatch 5 + 5 EMOM x 5

= 100 Snatch / 100 Swings
 
12.8 - Walking

12.9 - Walking; Crawling; Animal Flow

12.10 -

* OS Resets
* Farmer + Rack Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 2 x 20 sec

A) 20kg Snatch 5 + 5 EMOM x 5

B) 2H Swing (24kg) 5 every 30 sec x 10 minutes

C) 20kg Snatch 5 + 5 EMOM x 5

= 100 Snatch / 100 Swings
 
12.11 - Walking

12.12 - Off

12.13 - Walking; Crawling: OS Resets

12.14 -

* OS Resets
* Farmer + Rack Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 4 x 20 sec

A) 20kg Snatch 5 + 5 EMOM x 5

B) 2H Swing (24kg) 5 every 30 sec x 10 minutes

C) TGU (24kg) 3 + 3

D) SA Press Ladder (24kg) Right side 3 / 3 / 3
+ Rack Hold & Overhead Hold (24kg) Left side 10 seconds ea x 3 sets
 
12.15 - Walking

12.16 - Crawling; Animal Flow

12.17 - Off

12.18 -

* OS Resets
* Farmer Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 4 x 20 sec

A) 20kg Snatch 5 + 5 EMOM x 5

B) 2H Swings (24kg) 5 every 30 sec x 10 minutes

12.19 - Off

12.20 - Crawling; Animal Flow; OS Resets

12.21 -

* OS Resets
* Farmer Carry (24kg) x 2
* Double KB DL (24kg) 2 x 5
* Handstands 4 x 20 sec

A) 2H Swings 10 (24kg) + 10 (32kg) x 5

B) SA Press Ladder (24kg) Right side 5 / 4 / 3 / 2 / 1
+ Rack Hold & Overhead Hold (24kg) Left side 10 seconds ea x 5 sets
 
12.24 -

*OS Resets
* Farmer Carry (24kg) x 1
* Handstands 3 x 20 seconds
* KB DL (32kg) 3 x 8

A) 2H Swings (24kg) 5 x 10

B) SA Press (20kg) 3 + 3 x 5
 
12.25 - Off

12.26 - Animal Flow; OS Resets

12.27 -

* OS Resets
* Handstands 2 x 20 sec
* Animal Flow

A) Snatch (20kg) 5 + 5 / 4 + 4 / 3 + 3 / 2 + 2 / 1 + 1

B) 2H Swings 5 (24kg) + 5 (32kg) x 5

C) Snatch (20kg) 5 + 5 / 4 + 4 / 3 + 3 / 2 + 2 / 1 + 1

D) Snatch (20kg) 5 + 5 / 4 + 4 / 3 + 3 / 2 + 2 / 1 + 1

= 90 Snatches / 50 Swings
 
12.30 - OS Resets; Animal Flow

12.31 -

* OS Resets
* Handstands 2 x 30 seconds
* SA Farmer Walk (20kg) 2 + 2

A) 2H Swings (24kg) 10 / 11 / 12 / 13 / 14 / 15 = 75

B) Snatch (20kg) 5L every 30 sec + 5R every 30 sec x 10 minutes = 100
 
1.9 - Off

1.10 -

* OS Resets
* Handstands 2 x 30 sec
* KB DL (32kg) 3 x 8

A) 2H Swings (24kg) 10 EMOM
(24kg) 10 EMOM
(32kg) 10 EMOM
(32kg) 10 EMOM
(24kg) 10 EMOM
(24kg) 10 EMOM
(32kg) 10 EMOM
(32kg) 10 EMOM
(24kg) 10 EMOM
(24kg) 10 EMOM

= 100 in 10 mins

B) SA Push Press 3R + 3L x 5
 
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