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Using Russian Tools to Cure an Irish Weakness

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1 mile run uphill
Os reset
5 swings every 30 seconds 10 sets
5 push ups every 30 seconds 10 sets
5 TGU 32kg still working round the shoulder impingement..
Back to KB S this week
 
OS resets
12,kg arm bar
Goblet 24 kg 3 sets of 5
S and S 32kg
Took lots of time between sets and focused on power
5 sets of 24kg snatch. Each set different focus. Fast eccentric, plank at the top etc.
Cook Drill 24kg 10 min
5 breathing using Breathwrk app
 
OS reset
Glycolytic lower body circuits 5 rounds 30 seconds 5 seconds rest
Power intervals on heavy bag
Suitcase Deadlift 48 kg 2 3 5 10 by 2
OS and BJJ solo drills later
S and S tomorrow
 
OS reset 15 min as I felt stiff from yesterday
S and S 32g
10 min 48 kg DL and 5 hard style push up. Reg by talk test
 
OS
Ss warm up
S and S 32kg
Used talk test
Press ladders 1, 2,3 and row 1, 2, 3 32kg press 24kg press right. Right shoulder still not great
OS
Rock and then crawl 20 m 10 minutes
 
Mobility and OS rocks
Slow eccentric lunge 7 reps each legs then hard style sit up from top
Slow eccentric push up 5 down 1-1 coupled with Russian Twist
15 minutes swing 36 2H
Using wall drill to deepen hinge 15 sets. Used talk test
1 Mile run maffetone
 
Nasal breathing walk
20 minutes M Thai on heavy bag
Single leg DL with double 24kg and then 3 pull ups 5 sets
10 swings 5 goblets 10 minutes with 36 started 1H but went to 2H after a few sets. Heavy bag work took a bigger toll than I thought
 
Mobility
L carries 15 minutes
30 seconds overhead 30 seconds rack walk 30 seconds suitcase looped around took one 30 second interval as break before switching hands
Heavy bag 5 rounds 2 minutes
Clean and press 32kg 3 ladders
1,2,3,4 5 with 3 pull ups in between
 
Nasal breathing walk
Mobility



10 seconds work 60 seconds rest
Squat jump
Plyo push up
Sit through
M Climbers
Twice round is 1 set
Rest 2 minutes
Repeat

Heavy bag5 rounds 2 minutes
Working on power and breathing

Hanging on bar 30 seconds and then Mobility
2 Mile walk
Dropped 2H swing as a lot of eccentric loading this week.
 
Q and D session
36 kg 033 version 3 series
Worked on KB snatch using nasal b to bring HR down
Sets of 10 32kg 10 sets
30 minute circuit later
 
EDT type training today
1st block DFSQ double 32kg sets of 3
Then chin ups with 9kg bell sets of 3.
2nd block Farmers walk double 36 60 metres then 5 ab rolls
3 sets of 3 min rounds on heavy bag. Technique work

2 mile walk
 
Q and D
48 kg
3 series 1H swing and P up 5/4
Focus on power but need to deepen hinge.
KB snatch 32kg
3 sets of 20 10 L 10 R
4 sets of 10 Focus on lock out
Goblet squat 32kg 5 reps every 30 seconds 7 minutes
 
28 kg every 8 minutes 3 sets
54321 descending ladder of single press 28kg
54321 pull ups. Need to work on these
5 hill sprints and 1km jog

Training going well. Right shoulder much stronger TGU has helped. Resting HR down to 56 frI’m 62 a month ago. Mad cardio helping along with snatch

Might switch up this week and move to pressing program with swings.
 
Heavy bag warm up
Goblet and Halo mixed in
SE type Swing 48kg 2H
7 reps EMOTM 10 sets
Circuit training 30 minutes
610 calories.
 
Macebell 360 and 10 by 2 100 reps each
8 mins 28kg single arm press 54321 and same on other side then 54321 on pull ups
Repeat 3 times
KB snatch 32kg sets of 10 8 minutes. Used talk test to gauge recovery 7 sets
 
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