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
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
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
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
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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