Using Russian Tools to Cure an Irish Weakness

conor78

Level 6 Valued Member
Certified Instructor
Guinness and Red Wine last night.
This morning for my penance.
3 hail marys and a 60 min run.
Finished with OS resets, armbar and Goblet squats.
Job done.
 

conor78

Level 6 Valued Member
Certified Instructor
Os reset
10 min EDT
10 Push up 5 pull up
10 min EDT
40kg goblet squat HLR 5 reps each
10 min EDT
10 Bicep 10 tricep cable work...haven't done this in a long time....#broscience
500m row 3 times
Swim/sauna to cool down
 

conor78

Level 6 Valued Member
Certified Instructor
Day 1

Warm up/Mobility
Cat/camels
Prying goblet squat
Halos
Light TGU's


KB front squat 2x24kg 3x10
KB press 2x24kg 3x6
Single arm swing 32kg 10/10 8/8 8/8 6/6 4/4
TGU 24kg 3/3 ( 5 sec pause at each stage )

Day 2
Warm up/mobility
Couch stretch
Shoulder dislocates
Prying goblet squat
Cossack squat

TGU' 24kg 5/5 - 10/10 32kg single arm swings between each set.
Clean & press 2x24kg 5x5
Snatch 7/7 OTM 28kg 5 mins
Trying to do do partial Dragon flags.

Day 3

Mixture of day 1 & 2 joint mobility work.

1-5 ladder

Double swing
Double clean
Double front squat
Double press
2x24kg

Tabata with 48kg swing and push up combo
 

conor78

Level 6 Valued Member
Certified Instructor
That sounds unpleasant...
it wasn't Shahaf..Ive been disciplined lately and I have been sticking to the 24kg/32kg as part of SFG prep. I would love to work towards Sinister but I'm not getting distracted by ego trips...Tabatas with swings are brutal
 

conor78

Level 6 Valued Member
Certified Instructor
30/3/17
M Thai
31/3/17
EDT
15 mins
40kg Goblet paired with Chin up
15 mins
10 push up paired with 5×150kg deadlift
500m rows × 2 time 1.51 haven't done in a while
1/4/17
30 min swim and Sauna
 

conor78

Level 6 Valued Member
Certified Instructor
6/4/17
M Thai
7/4/17
Lss 40 mins and mobility
8/4/17
20 sets of 10 swings with 32kg EMOTM
10 TGU 24kg 5 continuous in each side before switch
OS resets
 

conor78

Level 6 Valued Member
Certified Instructor
13/04/17
Os resets
FPUP Day 2 (started yesterday)
5,4,3,2,2
TGU' 24kg 5/5 - 10/10 32kg single arm swings between each set.
Clean & press 2x24kg 4x8
Snatch 24kg 70 reps continuous. 15/15 10/10 5/5 5/5
Felt zapped today....
 

conor78

Level 6 Valued Member
Certified Instructor
18/4/17
Off on holidays so taking it easy this week.
Single 180kg DL ETOM 20 mins
10 min EDT 5 pull up 5 push up 5 goblet
Os resets

21/04/17
TGU' 24kg 5/5 - 10/10 32kg single arm swings between each set.
Clean & press 2x24kg 5x6
Snatch 28kg 5x5/5
Snatch 24kg 50 reps continuous.
10/10 10/10 5/5

5× 50 metre sprints
10 metre crawl in between
 

conor78

Level 6 Valued Member
Certified Instructor
30/4/17
OS Resets
28kg TGU by 10 5L 5R
Mobility
Double swing, clean, press and squat with pull up. Laddered 1-5
1 mile run
1/5/17
Took KB down to the football field.
Litvinov workout
32kg snatch 10 L 10 R and then 300 m run
Repeat 10 times..
Tough....real gut check this one but will use again..
 

conor78

Level 6 Valued Member
Certified Instructor
3/4/17
Front squat 2x28kg 3x5
Front squat 2x24kg 2x5
Pull ups 5x3
Swing 32kg 6/6 OTM 7 mins
TGU 24kg 5/5

Day 2
Warm up/mobility
Couch stretch
Shoulder dislocates
Prying goblet squat
Cossack squat ( assisted )

Litvinov workout
32kg swing 30 and then 200 m sprint. Repeat 5 times..those swings really sap power.
32kg snatch 5 R 5L 200 m sprint
10 min EDT type finish
32kg goblet 5 reps 5 Hardstyle pushup 5 pull ups loop around.
Os rolls and crawls
 

conor78

Level 6 Valued Member
Certified Instructor
Day 1

Warm up/Mobility
Cat/camels
Prying goblet squat
Halos
Light TGU's
SF pull overs

Front squat 2x28kg 4x5
Front squat 2x24kg 1x5
Pull ups 5x4
Swing 32kg 7/7 OTM 7 mins
TGU 24kg 5/5

Day 2
Warm up/mobility
Couch stretch
Shoulder dislocates
Prying goblet squat
Cossack squat ( assisted )

Deadlift 48kg 3x12
Clean & press 2x24kg 5x5
TGU 24kg 5/5
Snatch 24kg 7/7 OTM 7 mins

Day 3

Mixture of day 1 & 2 joint mobility work.

Press 28kg 1-4 ladder x3
Front squat 2x28kg 4x5
Front squat 2x24kg 1x5
Pull ups 5x4
Swing drop set 5 mins
48kg x3 32kg x6 24kg x12


Barbell session Day 4




Good mornings 4x10 25kg

Squat 4x10 45kg s/set with Hanging knee raise 4x10

Bench 55kg 5x10

Chin up 5x5

Military press 5x10 35kg

Dips 5x5
 

conor78

Level 6 Valued Member
Certified Instructor
Life got in the way last week but had to plug out of the program...jaded and tired from work and family commitments.
Plugged back in this eve
Os work
2 24 kg double front await 10 reps 3 sets
5 by 5 pull up
32kg 9 and 9 EMOTM for 6
TGU 24kg 5 and 5

Rusty tonight..was rushing tonight to get it done..tension lacking. Had to mentally focus on cues that were previously embedded.
Keep the goal the goal SFG...perfect practice and all that...
 

conor78

Level 6 Valued Member
Certified Instructor
Diet sleep/hydration not great all week. Getting three sessions done but head is elsewhere. Things clear up after this week so hot reset from next week. Introduce IF for month of June.
Today
Cossacks and T Spine rotation
48kg swing 10
32kg goblet
10 push up
5 chins

Repeat 5 times.
Finished 5 sets of 5 L R 28kg snatch

Attempted Tabata but legs fried after heavy swings
10k run tomorrow...rest up
 

conor78

Level 6 Valued Member
Certified Instructor
28/5/17
10km Run 54 minutes. Haven't run all year so happy enough it.
29/5/17
OS resets 20 minutes
10×10 32kg single arm
TGU
10 5 L 5 R mostly 32kg. Did 3 44kg on the L side
Finished with 10 ab roll outs, 10 push up 10 metre crawls. 3 sets of this.
Stretching
 

conor78

Level 6 Valued Member
Certified Instructor
30/5/17

Warm up/Mobility
Cat/camels
Prying goblet squat
Halos
Light TGU's
SF pull overs

Front squat 2x24kg 4x10
Pull ups 5x6
Swing 32kg 9/9 7 mins
TGU 24kg 5/5
31/5/17
Day 2
Warm up/mobility
Couch stretch
Shoulder dislocates
Prying goblet squat
Cossack squat ( assisted )

Deadlift 48kg 4x12
Clean & press 2x24kg 5x5
TGU 24kg 5/5
Snatch 24kg 7/7 OTM 8 mins
 

conor78

Level 6 Valued Member
Certified Instructor
6 km Run
Then circuit this 5 times
10 snatch L 10 Snatch R
5 pull up and 10 hanging leg raise
 

conor78

Level 6 Valued Member
Certified Instructor
Took the summer months and ran basically TB protocol. 8 weeks and took the lifts to basically DJ standards for BP SQ and DL. Read a lot of Mark Rip material and enjoyed it. Did some hill sprints using A+A and pretty much kept mobility work at maintenance. Drank too much wine and ate like a king and gained about 5/6 lbs.
Did OS performance work all last week and enjoyed it immensely.
Going to run KB burn extreme for 4 weeks in the morning and maybe do some rowing 2 evening a week. If I'm tired I'll drop rowing and do 30 minute walk or OS work.. looking forward to lifting bells again.
 

conor78

Level 6 Valued Member
Certified Instructor
20 Min LSS and 10 Min crawl
A.m

P.m
Pm Dry fighting programme day 1 pair of 28kg

Originally was going to use KB burn extreme but need more flex.
 

conor78

Level 6 Valued Member
Certified Instructor
17/9/17
3 mile run
5 hill sprints

18/09/17
Dry F Weight 2 28kg ladders of 1 2 3 for 30 mins
10 mins OS reloaded drills
 
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