Using Russian Tools to Cure an Irish Weakness

conor78

More than 500 posts
Certified Instructor
Day 3 of KB Burn extreme with a pair of 28kg. Want to drop from 220 to 210.
Running IF 16/8 with it. Have been coerced into a 10 mile run Sat..will be a real struggle
Really enjoying Double bell work again.
 

conor78

More than 500 posts
Certified Instructor
20 min run this morning Then Day 1 of week 2 KB Burn 2 28kg. Ate plenty of the weekend so plenty of energy.
 

conor78

More than 500 posts
Certified Instructor
Back to S/S
Moved to the 40kg bell.
100 swings
5 TGU 32kg
5 TGU 40kg
Pull up 54321
OS resets
 

conor78

More than 500 posts
Certified Instructor
3 times this week 2 days in gym using DJ minimum barbell routine.
Os
10 ×10 40 kg Swing L
10 × 10 40 kg Swing R
TGU 40 KG 9 with 40kg
1 TGU with 48kg
Ab roll out out 5 × 10
Progress....
 

conor78

More than 500 posts
Certified Instructor
22/11/17
Quick warm up..shadow box..j jacks
10 TGU 40kg need to work on descent
The One Program set of 24kg....but check...
Stretch
Sticking with this till Xmas and review
45 seconds on the One will be hell...if I get there
 

conor78

More than 500 posts
Certified Instructor
2km Run Treadmill
Stretch
20kg bottom up press left 16kg bottom up press right ( right shoulder is sore and don't want to aggravate)
Push Pull Combo TRX sets of 10 superset
75g proper 20 metres push followed by 20kg double kettlebell snatch ×5
10 leg raise superset with 10 back extension ×3
Sleep
 

conor78

More than 500 posts
Certified Instructor
27/11/17
0S
40kg TGU 3 L 3 R
28kg TGU 2 L 2 R

The ONE program
20/40
Absolutely Brutal.....focused on the eccentric phrase accelerating the bells....different exercise..Was totally fatigued at the end...
GN mentioned someone doing this with a pair of beasts..wouldn't want to meet that person in a dark alley...
Really enjoying being back on Strong..
 

conor78

More than 500 posts
Certified Instructor
4/12/17
a.m 20 minute run Wim Hoff breathing 3 rounds
P.m
TGU 40kg 5 L 5 R
The One 25/35 with 2×24kg. This is proving challenging. Focusing on accelerating the hike pass as per G.N cues. Making the movement a lot more challenging. Running out of snap and lungs around 18 seconds , last few reps are passive. This is brutal conditioning.
 

conor78

More than 500 posts
Certified Instructor
15 mins run on Treadmill HR below 140
KB one 25/35 HR peaked at 165
Short and sweet but tough
This is proving stubborn..very chslle.ging to maintain power and survive the work period. Swinging for 45/15 with a pair of 32kg would be a very well conditioned individual.
 

conor78

More than 500 posts
Certified Instructor
5 pull up 5 bottom up press with 20kg 5 press up
Loop round 3 times
Deadlift 140 ×2 160 ×2 180 ×2 190 ×2 200 ×2
Military press
50 kg 5 sets of 10
Prosper push 75kg and then 20 snatches 10 L 10 R
5 min versa climber
Stretch
Eat
 

conor78

More than 500 posts
Certified Instructor
11/5/17
OS crawls 5 m
10 ×5 C and P 2×28 kg
Tabata swings 32kg

12/5/17
In late just did 5 ×20 swings 32kg and sprint
Goblets 5 ×10 32kg
Snatch 5 L 5 R 32kg 3 sets

Feel crazy season coming on Will drop onto S and S until new year and pick up new program in new year
 

conor78

More than 500 posts
Certified Instructor
Bought a pair of 36kg but wanted to see where I'm at in relation to them
TGU one on either side
Bodyweight 24 28 32 36 40

Did 10 ×2 with 32kg clean and press superseded with 10 ×32kg DFSQ
Then 30 second rack holds with double 36 5
High pulls sets of 10 L R trying to work on breathing and deeper hinge
Qigong 5 min

Might need a long course of KB strong to get to the 36kg
 
Top Bottom