Using Russian Tools to Cure an Irish Weakness

conor78

Level 6 Valued Member
Certified Instructor
Prying Goblet
OS rocks
R BEAR
Normally use DL and M Press but up against the clock so wanted to get DL in and see what was left.
DL 3 sets of 100kg warm up,
200kg by 5
160kg by 5 by 8 sets

Sets of 5 pull up, 5 pistol progression and 5 OAPU progression by 3 sets...
Done..
I'm glad I do the R Bear on a Monday and Friday. I need the days in between to recover...
 

conor78

Level 6 Valued Member
Certified Instructor
Flex steel mobility flow 5 mins
Quite tired from deadlifts so did 10 ×24kg TGU
Played about withe KB snatch
20 snatches per minute one minute rest repeat 5 times
Pistol and OAPU progressions 5 each side repeated 3 times
Hardstyle push up 10 reps then 20 seconds Hollow Rocks repeat 3 times
Stretch...
 

conor78

Level 6 Valued Member
Certified Instructor
Literally had 20 min window...
Did the Wolf as I haven't been squatting due the R Bear..( sounds like a fairy tale)
One set of 28kG absolutely brutalll
Two sets with 24kg tough
20 sec two handed swing 40 seconds rest 7 times round
Stretch
 

conor78

Level 6 Valued Member
Certified Instructor
26/1/17
M Thai sparring..great but tough
27/1/17
OS resets
DL warn up sets
DL 190kg by 5
140kg by 5 by 5
M press 60kg by 5. 5 sets.. lots to do here
Pull ups 5 sets of 5
 

conor78

Level 6 Valued Member
Certified Instructor
28th
One to one instruction with SFG 90 mins covered swing and TGU. My hip hinge far too shallow in part due to hamstring tightness. Need to pattern the movement with lower weight to work on the cues.
Brilliant session..
29th
LSS Run 60 mins and mobility..bit of Led Zeppelin, AC DC and Foo Fighters took me round... looking forward to week ahead.
 

conor78

Level 6 Valued Member
Certified Instructor
OS resets
Prying goblets
KB pullover
Really sore from Sat.
5 × 10 Goblet Squat focused breathing
5×5 24kg press
10 x 10 swings with h style plank
TGU 5 with 24kg 3 sec pause...
 

conor78

Level 6 Valued Member
Certified Instructor
Cat/Camel
Halo
Prying Goblet
Hip bridge and then Touch Toe from RISTRETCH
Goblet 24kg by 10 5 sets focused on breathing
Press 5/5 28kg 5 sets
24kg KB swing 10 sets of 10 really focusing on deeper hip hinge. Can't believe how lazy I had become with these in my efforts to chase a bigger weight.
10 sec hardstyle plank after each set of swings.
TGU 24 kg 3/3 5 second pause at each stage.
TGU feels like a different movement wother the pause.
Cool down

Reading RISTRETCH and trying to determine how to integrate..need to keep working on hamstring glutes..
 

conor78

Level 6 Valued Member
Certified Instructor
Cat camel
Cossack assisted
Toe touch from RISTRETCH
Hip bridge
TGU 3/3 pause at each stage
5/5 Clean with 24kg
32kg single arm swings 7/7 by 3
24kg snatch 6/6 for 7 minutes
Farmer walk 50kg weight in each hand 20 metres 3 times
Stretch
 

conor78

Level 6 Valued Member
Certified Instructor
6/2/17 a.m
OS resets
Halo. Hip bridge
TGU 3/3 24kg 5 sec pause
Swing 24kg 10 sets with hardstyle plank after each set this is improving with my focus on deepening the hinge.
KB press 7/7 by 5
Yoga app 15 min
Perform.
P.m
24kg snatch 5/5 then 80 m sprint by 5
20 m crawl by 5
Heavy bag sets to 100 by 5
Sleep
 

conor78

Level 6 Valued Member
Certified Instructor
:)) Shahaf I slept like a baby.. had a bit of liquor Sunday eve and needed some Kettlebell catharsis...did the trick..
 

conor78

Level 6 Valued Member
Certified Instructor
OS resets. Nods and rocks with OS groin and hamstring rocks. Thanks @MikeMoran.
10 24kg two handed swing with hardstyle plank
7 + 7 KB press with 24kg
KB snatch 24kg 5 + 5 for 7 mins
TGU 24kg 5 second pause 3 + 3
Crawls 20 metre 5 sets

Working with a SFG coach and working hard to nail down my technique.. lots to work on.
 

conor78

Level 6 Valued Member
Certified Instructor
Trying to Shahaf. I'm really glad that I hooked up with an SFG. It's difficult to analyse your own performance and I video my sets and send them over for feedback. Currently working on the 24kg swing and TGU. Trying to work on mobility and the hip hinge as well. I had been chasing sinister in 2016 but I had been neglecting technique in the quest for bigger weights. To be honest the swing feels like a new movement now. Plugging in Flexible Steel and OS as well..
 

conor78

Level 6 Valued Member
Certified Instructor
Flexible Steel Frog.
OS resets
TGU 3/3 24kg
Clean 7/7 by 5 24kg
Swing single arm 32kg 10 ×3
KB snatch 24kg 7/7 EMOTM for 7 mins
Heavy bag tabata
Stretch OS rocks for groin and hamstrings
 

conor78

Level 6 Valued Member
Certified Instructor
20/02/17
OS resets
Supple Leopard Mobilty drills for hip and ham
TGU 24kg 3/3 5 secone pause
5× 10 LR KB press
5 × 7 KB Clean
32kg KB swing 5 ×10

Crawls 1 min rest 30 sec repeat 5 times
 

conor78

Level 6 Valued Member
Certified Instructor
21/2/17
OS rocks rolls
Goblet swing push up 1-10
Finished with skipping tabata and stretch

25/2/17
Back in the gym first time in a while. I'm sore from working on my swings and mobility so went light. I'm not following a barbell program at the moment as I'm focusing on my program from my SFG.
Bench 5 by 3 90 kg focusing on external rotation
Squat 60kg 5 by 3 screwing feet into the ground.
Deadlift 60kg 5 by 3 focusing on technique.
Lunges/pushup/ pull up
1-5
Did lunges with 2 20kg dumbells and worked on stability. Slowed all movements down. Did mobility work after every set.
Slowing down movements exposes imbalances.
 

conor78

Level 6 Valued Member
Certified Instructor
9/3/17
Muay Thai 90 mins
10/3/17 gym work. Mobility and 30 mins cross trainer..sore from M Thai.
11/3/17
Mobility work
KB swing session with SFG working on single arm and double handed swings.
O.S resets..
 

conor78

Level 6 Valued Member
Certified Instructor
Day 1

KB front squat 2x24kg 5x5
KB press 2x24kg 5x5
Single arm swing 32kg 10/10 8/8 6/6 4/4 4/4
TGU 24kg 3/3 ( 5 sec pause at each stage )

Day 2


TGU' 24kg 3/3
Clean & press 2x24kg 5x5
Single arm swing 32kg 5x10/10
Snatch 5/5 OTM 28kg

Day 3

Mixture of day 1 & 2 joint mobility work.

1-5 ladder

Double swing
Double clean
Double front squat

2x24kg

Day 4 MC Thai

Feeling really strong in sparring. Left hand has never been better. Hip stretch helping kicks.
Main training done for week so sat sun is cardio or LSS.

Today
Tried Recon workout by A Read. Double C and J are really rusty. Need to dig out my KB Strong DVD.
 
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