Using Russian Tools to Cure an Irish Weakness

[conor78]

Macebell 360
KB double 24kg 5 sets of 20 reps
KB Clean 24kg 5L 5 R sets of 20 5 sets
Boulder press 24kg 10 reps then 10 swings L and 10 swings R 5 sets
Dead bugs and rolling 45

 

[conor78]

Macebell warm up
10 single arm swing 10 goblet 10 push up 10 sets 24 kg
10 clean R and L 5 sets
Heavy bag 15 minute
Pushing volume with lower weight and increasing density

 

[conor78]

Spent last week doing Kettlebell circuits mostly on a 2:1 work/rest ratio. Feeling the last few days.
Macebell 8kg 360 and Barbarian squat 10 minutes
48kg single arm swing 100 in sets of 10 S and S style
5 TGU with 40kg
4km walk

 

[conor78]

Mace 360 and Barbarian squats warm up
S and S with 48kg for swings and 40kg for TGU. Shoulder slowly feelings stronger. 35 minutes. Took lots of rest
Talk test
Mace 360 to finish

 

[conor78]

Macebell 360 and B Squat
8 sets of 10 SA Swing 48kg
2 sets of 10 2H swing 48kg
TGU 8 reps with 40kg
Push and Pull 10 minutes
3 push up 1 pull up with 10kg
6 push up 2 pull up with 10 kg
9 push up 3 pull up with 10kg
Looped around for 10 minutes
43 minutes Cals 390

 

[conor78]

Macebell 360 and 10/2 warm up
Heavy bag 10 2 minute rounds
Macebell and 10/2 cool down
Back to SS tomorrow

 

[conor78]

Mace 360 and 10/2 warm up
48 kg 5 sets 1 arm swing
40kg 5 sets 1 arm swing
32kg TGU 10 reps
Mace 360 and B Squat

 

[conor78]

Macebell 360 and 10/2 8 kg mace
Heavy bag 30 minutes
Pull up and goblet series 10 mins
Macebell 360
Cals 480

 

[conor78]

Macebell 360 and 10/2
KB snatch 32kg min 1 10 reps L min 2 10 min R min 3 15 push up min 4 rest 7 times round 28 minutes
Macebell squat

 

[conor78]

30 minute heavy bag season yesterday really tough.

Today macebell and arm bar
40 kg single arm Swing
Heavy bag 12 minutes
Macebell 360

 

[conor78]

30 minute heavy bag
2km run

 

[conor78]

Mace 360
KN Burn Extreme 32kg and 28kg. Will start with off set and see how shoulder responds
25 min Day 1 RPE 7
Macebell 10 minute

 

[conor78]

Mace 360 and 10/2
KB Burn day 2 Swing and DCL 32 and 28kg
RPE 7
Cleans were tougher than Swings
Heavy bag power intervals 12 sec on 24 off 10 rounds

 

[conor78]

Macebell 360 and 10 2
KB extreme
Day 3 day Heavy day
Heavy Bag 30 minutes
710 cals max HR 168

 

[conor78]

Macebell 360 and KB figure if Eights
KB Burn E Light day sets of 2 RPE
7.5
TGU 1/4 get ups with 48kg 3 reps each side
KN snatch 32kg sets of 10 L and 10 R 5 sets

 

[conor78]

Goals: 6 week Asssult bike 60 cals test and snatch test with 32kg
24/721
Banded glute bridge
Tall walks with 24kg
Band pull parts red band 10 reps by 3

Q and D 80 reps 5/4 with 32kg
Ab wheel 3 sets of 5
Windmill 3 sets of 5 with 24kg

 

[conor78]

Band pull parts 15
Banded glute bridge 10
Loop 3 times
044 snatch
120 reps in 5/4 RPE 6
ABC 32kg 15 mins RPE 8
60 min walk pm

 

[conor78]

Focus: Practice don’t workout
Deeper hinge on Snatch hip snap
044 2 series 5/4 grip needs to be looser on drop
TGU double get up 32kg followed with 10 goblet 3 sets LR
Engine work 1 min assault bike at threshold followed by 1 min skip 5 sets RPE 7
Skill practice: windmill and single arm presses

 

[conor78]

Focus: low pull in snatch anx
ABike 5 mins
Static stomp overhead carry
Arm bar 24kg
Goblet 24kg

O44
5/4 4 series 80 reps total RPE 6

Single arm Swing 48kg 5 L 5 R
5 sets
Heavy bag 3 rounds

Box Breathing

 

[conor78]

Focus: low pull in snatch anx
ABike 5 mins
Static stomp overhead carry
Arm bar 24kg
Goblet 24kg

O44
5/4 4 series 80 reps total RPE 6

Single arm Swing 48kg 5 L 5 R
5 sets
Heavy bag 3 rounds

Box Breathing