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Using Russian Tools to Cure an Irish Weakness

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10 minute run
Double 24kg 10 press 5 pull ups
15 minutes
Hard style sit up 5 reps by 3
Suitcase lift 60 kg 5 reps by 3
 
OS rocks
16 sets of 8 2H 48 kg swing and 3 push up
I have been doing this OTM but wasn’t feeling it so used talk test and focused much more on power
Cool down watched and followed along with Relax into stretch DVD
 
KB Strong
Day 1 Slow and Steady 2 * 32kg
C and P
Matched reps with DFSQ
Will cut DFSQ reps once volume builds
50 1H swing 32kg
Hardstyle Sit up with suitcase DL
Finished with get up sit up 24kg 3 reps by 3 on each side
Trying to get BJJ twice a week so will use KB for strength and BJJ for conditioning. If up to it will use 044 for snatch. Will see how it goes for 8 weeks
 
HS warm up
Q and D 044 with 32kg
4 series
As HR 105 max 135 haven’t snatched since TSC
Was tough

fast and loose
Rack holds 2 32kg 20 seconds 40 seconds rest 5 sets
Double 48 kg deadlift focus on tension 5 reps
Stretch
 
Minimal warm up
KB String slow and steady. Sets of 2. Matched the C and P with sets of DFSQ. Took plenty of rest between sets as energy feels low today. Volume same as day 1 but sets of 2 felt good. Worked on generating much more tension. No ab work today
 
50 1 H 32kg swing
10 DCP 32kg
10 DFSQ 32kg
1-5 goblet swing ladder 24kg 3 sets
DSW 32kg 5 reps EMOTM 5 sets
 
5 sets of 10 1H swings
Hardstyle abs warm up
7 sets of 2 C and P Double 32kg
Working on driving off the lats
Feel strong
5 sets of 2 DFSQ double 32kg
5 sets of 32kg snatch. Working on snap and taming the arc..
 
Watt Bike
Glycolitic intervals 20 minutes
10 minutes TGU and 10 goblet
Bottom up press 3 and 3 pull ups
Sauna
 
Back at BJJ and it’s tough sessions so swapping out KB strong for SS 2.0
S and S warm up 3 sets
32kg swings 10 sets lots of rest. Used talk test
32kg TGU 10 sets
Using tactical sit up on right side as shoulder still not cleared
Hardstyle push up 4 sets of 10
 
5 min skip rope
7 sets of 2 C and P 32kg
2 sets of 1 C and P 32kg
9 sets of DFSQ double 32kg
32kg 2H swing 10 sec swing 10 sec rest 10 sets
Thought KN strong out but had physio work the shoulder so will try to complete phase 1.
 
Jog then 5 cleans single arm jog then repeat 10 minutes. Trying to build some skills into warm up that I haven’t practised in a while
SE style workout
22 minutes
8 2H swing 48 kg and 3 push up EMOTM
Dropped push up after 8 sets
Loaded carry 48 and 32 carries 60 metres by 8 sets
Hardstyle plank and suitcase lift with 48kg 3 sets of 5 focusing on tension
Back to KB strong tomorrow
 
5 min Skip and OS stretch
Bridging drill from Bjj 5 sets of 20
KB St
Double 32 5 sets of 3 C and P
Double 32 5 sets of 3 DFSQW
Farmer carries double 36 60 metres 5 sets 90 sec rest between
TGU 5 32kg
50 OA swing sets of 10 32kg
 
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