14h (edited) • 🏋️ Today's Training
2 wks out
R.A.M.P ( light Kb )
5 min kb swings ( halo's, squat, snatches, cleans, clean/presses, rotation, lateral swings )
(bands pulls ) O,H chest, lateral flex/extension, thoracic rotation, hip activation both internal/ external rotation.
Turkish get ups 3x3 10kg, 12kkg x2
windmills 3 =x3 10kg x3
SUPER SETS
incline bench ( 50% RM explosive ) 5x5, ---- kb swings (heavy band light kb ) 5x5
add cable machine thoracic rotations, kb holdouts sets of 10s ( move to next paired exercises)
viking push press ( 60% RM explosive ) 5x5 ----- hip thrust ( sand bag weight ) 5x5 + iso hold 15sec with added resistance (me pushing down hard)
kb shoulder press (static-dynamic 5min continues) 10 sec iso at the 90'angle of the stretch
kb sumo squat ( static-dynamic 5min continuous) 10 sec iso at the end range of the stretch
static--dynamic is an exercise I picked up from Joel Jamieson (Ultimate MMA Conditioning)
it utilises the buffering of lactate and helps improve lactic capacity, reps can be between 3 -8min continuous 1-3min rest repeat x2 for both upper and lower body exercises (its a burner 🔥)
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2 wks out
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