101410_Thu

Boston to Orlando
1. Nerve Glides
2. Visual work
3. I phase

101310_wed

R phase (super slow: 15-30 sec per each drill)

101210_Tue

R phase (super slow: 15-30 sec per each drill)

101110_Mon

Morning
1. R phase
2. Nerve Glides
3. KB
1 H swing (32) 5/5 reps x 5 sets
TGU (32) 1/1 rep x 3 sets
Press (32) 1/1 rep x 3 sets

Night
R phase (super slow: 15-30 sec per each drill)

101010_Sun

1. Nerve Glides
2. Visual work
3. I phase
4. KettlebellFarmer’s walk (24 kg x 2) 30 min

100910_Sat

1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Complex work
Snatch, rack, front squat, press, 1H swing 10 reps (24) and rest (total 1 min) x 30 sets

100810_Fri

Morning
Teaching press, SQ, and swing

100710_Thu

1. Nerve Glides
2. Visual work
3. I phase
4. Practice of teaching press

100610_Wed

1. Nerve Glides
2. Visual work
3. I phase
4. Get up Sit up (24) 3/3 reps x 2 sets

100510_Tue

1. Nerve Glides
2. Visual work
3. I phase
4. Get up Sit up (24) 2/2 reps x 2 sets

100410_Mon

Morning
Teaching of TGU

Night
1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Snatch test 25/25-15/10-10/10-5-7-8 (115 reps)
Windmill (16) 5/5 reps x 2 sets
Get up Sit up (24) 2/2 reps x 2 sets

100310_Sun

1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Farmer’s walk (24 kg x 2) 10 min (home to park)
Snatch (24) 10/10 reps x 3 sets (2 sec hold in overhead position. No ground)
Rack position walk (24)
Snatch 5 reps, rack 30 sec, snatch 5 reps, … 3 round
Overhead position walk (24)
Pistol
Clean (24) 10/10 reps, 2H swing (24) 10 reps, clean (24) 10/10 reps
Walking lunge (24 kg x 2) 10 steps x 4 sets
Lateral swing (24), C & P (24) 5/5 reps x 2 sets, 2H swing (24) 20 reps
Farmer’s walk (24 kg x 2) 10 min (park to home)

5. R phase

100210_Sat

Morning: Private session
For TGU, we did some mobility drills (opener, hip and pelvic circle)

Afternoon

Farmer’s walk (24 kg x 2) 10 min (home to park)
Farmer’s walk (24 kg x 2) with suitcase deadlifts
Farmer’s walk (24 kg x 2) (30 sec), two handed swing (24) (30 sec) x 8 sets
C & P (24) 5/5 reps x 3 sets
Double front squat (24 kg x 2) 10 reps x 3 sets
Renegade row (24, 24) 5/5 reps + Push up 10 reps x 3 sets
Farmer’s walk (24 kg x 2) 10 min (park to home)

100110_Fri

Morning
1. R phase
2. One handed swing (32) 5/5 (R/L) reps x 6-7 sets
3. Teaching

093010_Thu

1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Suitcase deadlifts (24 kg x 2) 10 reps x 3sets
One arm deedlifts (24 kg x 2) 10 reps x 3sets
Double Front SQ (24 kg x 2) 10 reps x 3sets
Row (24) 10/10 (R/L) reps x 3sets
Clean (24) 10/10 reps & Two handed swing (24) 10 reps …3 round (focus on hip)
One Handed swing (24) 10 reps x 3sets

5. R phase

092910_Wed

1. Nerve Glides
2. Visual work
3. I phase
4. Kettlebell
Suitcase deadlifts (24 kg x 2) 10 reps x 3sets
One arm deedlifts (24 kg x 2) 10 reps x 3sets
Double Front SQ (24 kg x 2) 10 reps x 3sets
Row (24) 10/10 (R/L) reps x 3sets
Clean (24) 10/10, 5/5, 5/5 reps
Two handed swing (24) 10 reps x 3sets
One Handed swing (24) 10 reps x 3sets

5. R phase

092810_Tue

1. Nerve Glides
2. Visual work
3. I phase