Using Russian Tools to Cure an Irish Weakness

conor78

More than 500 posts
Certified Instructor
Been about the house the past few days and have been pressing the 36kg on my strong arm..Tried the 40kg and up it went.
My right arm won't budge past the 32kg. Injured it a few years ago and haven't the confidence with it. Need to keep GTG with it
 

conor78

More than 500 posts
Certified Instructor
Os
Mike Mahler barbell and kettlevell program for size and strength
Double 28 press ×5 then 10 renegade rows 5L 5R
Windmill 5 L 5 R rest one minute then repeat 2 further times
Snatch 15 reps L and R repeat 3 times
OS
Toughest session in a long ......time. Running this for 4 weeks and doing OS reloaded on off days.
 

conor78

More than 500 posts
Certified Instructor
OS
Cossacks and Jefferson curl
Double ESQ 28 8 sets of 5 superset style with 8 sets of 5 28 DSW
KB snatch 10 L 10 R then crawl
OS neck nods and roll
 

conor78

More than 500 posts
Certified Instructor
5/1/17
OS
Single arm Dumblell press 36kg 5 L 5R 3 sets
Weighted pull up 20kg kettbell 3 sets of 5
Dragon flags 5 sets of 3
KB snatch 24kg 15 L 15 R 3 sets

6/1/17
OS
animal flow and crawls 15 min
Heavy bag 10 ×10 5 sets
7/1/17
OS
8 hill sprints
 

conor78

More than 500 posts
Certified Instructor
OS
Neck nods and rocks
Animal flow front kick and side kick
2 minute crawl with front kick for 10 reps after 20 feet crawl back repeat 5 times
Qigong stretch
Rally enjoyed this but mindset is to get through it. This joint my natural domain but it's very enjoyable
 

conor78

More than 500 posts
Certified Instructor
13/1/18
OS
Barbell Squat 3 sets of 5 at 140kg
Pull ups 54321
Romanian deadlift 60 kg 3 sets of 5
14/1/18
2 28kg c and p 5 sets of 6
Superset with renegade row 5 sets of 6
48 kg swing 5 sets of 10
Animal flow 10 mins
 

conor78

More than 500 posts
Certified Instructor
14/1/18
OS
60 KG barbell MP 8 ×5
Pull ups 5 by 5
Russian Twist 10 ×5 20 kg

Prowler 60 kg 20 yards and 10 medicine ball slams 10 mins
 

conor78

More than 500 posts
Certified Instructor
15th and 17th
Dan John complex
Row
Clean
FSQ
M Press
Back Squat and Good morning
Sets of 8 ouch
O.S
18th
S and S 36kg bell
 

conor78

More than 500 posts
Certified Instructor
Had pneumonia and it flattened me. Was pressing 40kg and TGU 40kg prior to getting sick
Back to basics
24kg S and S
OS resets
Ruck with 10kg pack for 2 mile.
Win Hoff B and C Shower
 

conor78

More than 500 posts
Certified Instructor
Haven't logged since March but need a bit more accountability. Going to use TB along with either A+A snatches or the Craic Marker Anti G swing protocol. Diet has been loose for over 6 weeks and feel sluggish.
TB Fighter Template testing day 1
Bench Press 90 Kg 5 Rep
B Squat 140kg 5 Rep
Pull Up 5 by 5 with 10kg
Deadlift 140kg 5 Rep
KB snatch will test tomorrow.
 

conor78

More than 500 posts
Certified Instructor
OS Resets
30 repeats KB Snatch 32kg L and R Hr 103-134 competes in 41 minutes
75 Hardstyle push up
10 mins skipping BPM 110-154
OS
Going to use this AG protocol for 6 weeks. BF is 20% and weight is 16 at 4 lbs so I want to drop both figures.
Using TB Fighter Template twice a week and 1/2 BJJ session
Sauna 3/4 a Week
 

conor78

More than 500 posts
Certified Instructor
OS resets
20 R 5 snatch 32kg 23 mins 7 hardstyle push ups after 2 sets 70 in total
Calluses giving hassle so 50kg single arm swing 5 5 Reps 5 sets
Hardstyle plank 10 sec supersetted with 10 deadbugs 3 sets
Heavybag power combos 1/2 10 set repeats
Done
 

conor78

More than 500 posts
Certified Instructor
15 seconds max power 45 seconds slow recovery 18 repeats on stationary bike
Snatch test 93 and powered out

Work to do..
 

conor78

More than 500 posts
Certified Instructor
OS resets
S and S 32kg
Swings and Get ups
Have been having my annual read of S/S and was focusing on tension and deepening the hinge
HR peaked 141..
Proved to me that I have been sloppy with technique.
Too shallow hinge and much too loose at the top
6 Arm bar with 24kg finish
Really enjoyed this session
 

conor78

More than 500 posts
Certified Instructor
Haven’t logged since last year but was a busy year; had 2 goals to complete SFG 1 and compete in TSC comp category. Training went well across the year. TSC prep sucked my enthusiasm for snatch and that has yet to recover. I’ve played about with higher rep barbell routines in December and some LSS.
Goals for Jan to March
Q and D
Gym:Squat and Pull up
Bjj twice a week
Increase BOLT score to 30 by end of year and drop back to 15 stone ball park
Enjoy the process..
 
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