5 min light kb swings hip mobility with band core and lower back mobility Kb turkish get ups 5 x 12kg x 3 L/R kb windmill 5 x 8kg x 3 L/R Tap bar deadlift (pair with) kb core rotation work, 10 x 12kg x 6 sets 8 x 50kg 8 x 80 6 x 100 x 4 RIR 2 RDL 8 x 80kg x3 Sand bag lunges 10 x 20kg x3 L/R kb swings ( Russian ) 20 x 28kg x 5 Tib bar ankle flection/ extension 7.5 kg to failure 🔥 x 3 Cardio ( steady HR < 120 ) 15 min Rowing 15 min Watt bike 15 min Recumbent bike. 20 min steam room & chill

Goal: Maximize lactate production and push the anaerobic glycolytic system. sessions spike acidity and teach the body to handle rapid H accumulation. Week 1 20 sec ALL OUT sprint (Assault bike, rower, sled, or track) REST 2:00 SETS 6-8 Boxing Application • 15 sec max output power • rest 45 sec • 10 rounds

🤸 Dynamic Warmup: 10 minutes 🏋️‍♀️ ME Lower, DE Upper, Oxygen Utilization EXPLOSIVE STRENGTH - Push Up Drop Down Hold: 3x4 (hold for 3 seconds) - Inverted Row Drop Down Hold: 3x4 (hold for 3 seconds) DYNAMIC EFFORT Inclined Pushups: 9x3 SUBMAX EFFORT - Box Squat: 4x3 - Band Terminal Knee Extension: 3x12 SUPPLEMENTAL - Close Stance Good Mornings: 3x5-10 ACCESSORY Hamstring Curls: 2x10 Elevated Heel Kettlebell Goblet Squat: 2x10 CLEAN UP - 90/90 Copenhagen Hold: 5x10 sec - Ankle Rocker: 2x10 CONDITIONING: - Assault Bike: 6 x 10 sec on x 30 sec off 🗒️ NOTES: - Box Squat: new max is 3x75 kg 💪, need to work on technique, too much strain on spine - Incline Pushups: had to replace the bench press because of the shoulder 😟 - Good Mornings: need to work on technique, too much strain on spine - Assault Bike: went from 4 cycles to 6 cycles 💪

Today we did a relative strength and posterior chain workout. Ending with my favourite.. prowler work 🦾

Hit the foundational strength and recovery day from week 12 of coaches fight camp in his new book. I’m putting one of my clients through through the whole camp and doing what I can with him. Which was all of it bar the weighted push-ups and battle ropes today. Med ball throws and jumps are feeling better now