10/14/16 Black OP 1b block Week#11, Friday Lifts SSB Squat - 4x5, 175 Chin-ups - 4x5, BW + 5 (Super-set with SQ) BP - 5x5, 165 RI - 2-2.5min Finisher Body Saw with sliders - 1x14, Vestx15 Ab Wheel Roll-outs - 1x14, Vestx15 KB Suitcase Carry - 1x40yd/side, 75lb RI - 75sec Nice cheeky little core wor...

Just want to thank Bark for starting this and everyone for contributing to this thread the advice here is invaluable to myself I thought i'd learned a few things about training over the years but feel truly humbled by the wealth of knowledge that is freely given here. I've recently gone back to rop...

Active recovery day 20 mins skipping freestyle Dynamic animal movement warm up as previous S&S sets of 10 60 dble kb swings 24kg 40 single 24kg TGU 3 each side 16kg. Shoulders felt a bit ropey so cut short TGU Nice one! I do partial TGU up to half kneeling position. I've started to do so due to...

Active recovery day

20 mins skipping freestyle

Dynamic animal movement warm up as previous

S&S
sets of 10

60 dble kb swings 24kg
40 single 24kg

TGU 3 each side 16kg.

Shoulders felt a bit ropey so cut short TGU

Just want to thank Bark for starting this and everyone for contributing to this thread the advice here is invaluable to myself I thought i'd learned a few things about training over the years but feel truly humbled by the wealth of knowledge that is freely given here. I've recently gone back to rope...

Week 3 operator Warm up Freestyle skipping 6 mins Slight improvement on crossovers Dynamic warm up animal movements drills 10 mins felt great afterwards noticed better wrist flexion on the FQ wrist and hip mobility Ape Reach Flexion Chain Stretch Hip Stretch Tried full hip stretch.. more work requir...

Good luck with the recovery fella. What core work and mobility drills you using?

10 mins freestyle rope work to warm up Practiced animal movements and transition for 30 mins as recovery day. Felt really good great sweat on with little stress on the body. However felt some pain in the elbows but think it's related to accident few months back not over training. As I'm getting olde...

Like the look of that Clean & Jerk killer, nice HiC, how long do you rest between each set? Have a good thanks giving Cheers mate. Coming home to turkey and Pheasant cooking with a log fire burning away is freakin awesome! Rest periods..... whatever is necessary for you to safely work through t...

Thanksgiving session prior to clients arriving for their group session. Location: The training centre Equipment: 2x24kg KBs, BB with fat grips, climbing rope, dip bars After warm up and movement prep, 2,4,6,8 1,2,3,4 Clean & Jerks with 2xkb into Squats with 2xkb. (2c&j, squat, rest, 4c&...