Thursday MVO2 80 sets

Mobility

Valslide rev lunge 10/10
Dive bomber/ pump combo

MVO2 16kg @ 8reps
80 sets
Felt easy from 30 on, could have done 100 sets.
Ready for 9 reps

I believe the desity program that I just finished realy helped these numbers as brutal as density work can be.

Wednesday

Mobility
Working the bent press. Used prep movements that helped me get into position for the bent press. Nepodal style with the squat.

16 kg Gobblett squat 5
Lateral lunge 5/5
Cossack 5/5
Side lying Lat activation 8 kg to increase rom 8 reps
16kg Windmill 5/5
2 rounds

16kg Bent Press
Pull-up
Pistol
321x1round

24kg swing 30on/30off
6 rounds

Tuesday 24th

Mobility

Gobblett squat 16 kg x 5
Back bend 30 sec
1 leg dive bomber out and back 5r/5l
Windmill 16 kg 5r/5l
2 rounds

16kg Bent Press
3/3
12kg
2/2
2/21/1
2 rounds

16 kg Mvo2 @ 8 reps
20 sets

16kg Long cycle
5x5

24kg swing 10r/10l x3rounds

Sunday 22nd

Mobility

All 24 kg
Get-up 1/1
Snatch 10/10
Get-up 2/2
Snatch 10/10
Get-up 3/3
Snatch 10/10
2 rounds

24kg double swing 10
12kg piston 5/5
2 rounds

24 kg swing
20 reps x 30 sec recovery

Friday 20th

EDT
24kg double military press 66r
24kg renegade row 66r
20 min pr
5 mi rest

24kg Alt press 54r
24kg Alt row 54 r
15 min pr

2x5 windmill

Friday 20th

WEDNESDAY 18

EDT
20 min pr
24 kg double squat 63r
SLDL 63r
5 min rest

15 min pr
16kg oh squat 52r
24kg double sw 52

Tuesday 17th

EDT
Double 24 kg Mil press 61r
Renegade row 24 kg 61r
20 min Zone 1
5 min rest

24kg alt press 47r
24kg alt row 47r
15 min pr

windmill 3x5

Friday

5am
New foundation movements with Peter.40 min
24kg get-up1/1
24kg 20on/10off 20on/10off
5 rounds


12pm
EDT legs
20 zone 1 pr
24kg double squat 60r
Double 24kg SLDL 60r
5 min rest

15 min zone 2 pr
16kg oh squat 48r
24kg Double swing 48r

Thurs 12th

Lost training notes. I know reps beat 1st upper session this week.

Tueday EDT legs

Double 24 kg squat 55r
Double 24kg sldl 55r
all sets of 5
20 min pr
5min rest

16kg oh squat 20r/20l 40 squat
Double swing 24 kg 50 sw

Monday

EDT

Double 24 kg Mil press 60r
Pull-up 60r
all done in sets of 5r
20 min pr

5min rest

Alt 24 kg press 40r/40l
pull-up 40
15 min pr

3x5 windmill

Friday EDT Legs

24 kg double squat11setsx5r 55r
24 kd double SLDL 11x5 55r
20 min pr

16kg oh squat 10x2/2 40r
Double 24kg 10x5 50r

3x5 windmill

Thursday

Mobility

EDT
Double 24 kg Military press 5r x 11 sets 55reps
Renegade Row 5 r/l x 11sets 55reps ea
20 min Zone 1 pr
5 min rest

Alternating double 24kg press 46 reps
Alternating double 24kg row 50 reps
15 min Zone 2 pr
2 min rest

Total
101 24 kg presses in 35 min
105 24kg rows 35 min

24kg windmill 3x5r

16 kg roundabout 15reps hard and fast x2

Thursday

Wednesday

EDT Lower
Mobility

Double 24 kg fr. squat 5 x11 sets 55r
24kg SLDL 5/5 x11 sets 55r
20min PR zone 2
5 min rest

OH squat 16kg 45 reps
24 kg double swing 5 x 8 sets 40 reps
15 min pr zone 2

EDT
24kg Double military press
24kg Renegade rows
pr zone 1 20 min
5 rep sets x10 50r/50left
5 min rest

Double 24 kg Alternating press
Double 24kg Alternating rows
pr zone 2 15min
5rep sets x8 sets 40r/40left
2 min rest

24kg Windmill 2x5

Monday March 2
MV02 8reps @ 30 sets
6am at the beach
Sky was bright red

Saturday Park workout

16 kg get-up 5/5
Spider man push-up 10
1 leg squat 10/10
40 kg swing 10
Run Stair hill loop at park 3 min
12 kg crush curl 10
as many rounds in 20:00

Frankie 4.75
Damien 4.00

Friday Feb 27
16kg Mv02 @8 reps x40 sets

Thurs Feb 26
16 kg Swing Squat Press snatch windmill warm-up 5reps each 3 rounds
32kg get-up 3/3
36kg get-up 2/2
40 kg Get-ups 1/1 3rounds

40kg Clean press 1 right/0 left

Wednesday
Squat pattern work
relax into stretch Tues night