Thursday, July 09, 2015

Training before Indian clubs...

7-9-2015

Prep - GFM
24 kg Get-up Plus x 1+1
(arm bar+crooked arm bar+bridge at elbow and hand)
24 kg 1/2 kneeling Bent Press x 5+5

Reps On The Minute x 20
of
Double 32 kg Jerks x 4 x 10 minutes
32 kg One Arm Swing x 5+5 x 10 minutes

Indian club work


Tuesday, July 07, 2015

Recent training...

7-4-2015
Prep - GFM
24 kg Get-up plus x 1+1
32 kg Get-up x 1+1 x 5
different style GU each rep - regular, Press at each step, Bridge at elbow and hand, windmill and bent press
32 kg One arm swing x 6+6 x 10 sets
reps at top of minute
complete in 9:21

7-6-2015
Prep - GFM
30 min. Strength Aerobics - 24 kg
Alternate Snatch x 12

Strength aerobics included a lot of different work: split snatch, bent press, get-up, windmill, swing etc...

7-7-2015
Prep - GFM
24 kg Get-up plus x 1+1
24 kg Half Kneeling Bent press x 5+5

Alternating sets of:
Double 24 kg Jerks x 6
32 kg Snatch x 5+5
x 20 sets total (10 of each)

Max HR - 168
Avg. HR - 141


Friday, June 26, 2015

More pressing...

Prep - large bucket of Golf balls at the range (did a little stretch prep before I left)
once back home
24 kg Get-up + x 1+1  (includes- arm bar, crooked armbar, bridge at elbow and hand)

32 kg Press Ladders
2+2 > 2+2 > 3+3 x 5 ladders

between ladders
Double 32 kg Front Squat x 3
Double 32 kg Renegade Row x 6 alternating

rest 3 min

32 kg One Arm swing x 6+6 on the minute x 5 min.

Recovery - 30+ beat drop in 2 min

Average HR during press ladders - 145
Average HR during swings - 151
Max HR 166

Love golf!!

Tuesday, June 23, 2015

Strength work

Prep - foam roller,  GFM, experimental

24 kg Get-up + x 1+1

32 kg MP laddders
1+1 > 2+2 > 3+3 x 5 ladders

in between ladders
Double 32 kg Front squat x 3
Double 32 kg Renegade Row x 6 altenating

time 25 min
Average HR - 137

rest x 2 min
HR - 126

32 kg One arm swing x 10+10 x 5 sets
8 minutes
Average HR - 152
Max HR - 166

overall average HR for 39 minutes - 141

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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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