Fat Moz's training log

[Moz69]

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

[Barkadion]

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 my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!

[Train_Hard_Live_Easy]

60 dble kb swings 24kg

Double KB Swings at 2 x 24kg are no joke..... and 60 of them..... outstanding.

[Moz69]

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 my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!

They sure Are, I do mine a bit different to save my knees I go to overhead squat position instead of kneeling then stand up

[Barkadion]

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 my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!

They sure Are, I do mine a bit different to save my knees I go to overhead squat position instead of kneeling then stand up

Your hips should thank you!

[Moz69]

Nice one!

I do partial TGU up to half kneeling position. I've started to do so due to my low ceiling. And I love it now. It turns out to be perfect shoulder stabilizer and finisher at the same time!!

They sure Are, I do mine a bit different to save my knees I go to overhead squat position instead of kneeling then stand up

Your hips should thank you!

Use to do loads of single dumbell movements snatches to overhead squats cleans n split jerks few years back might throw them back into the mix.

Currently away for a few days thinking of bouncing into the new routine when back will be a total of four days rest should be enough

[Moz69]

well Start over...

Zulu I/A week1 70% 1 rep max except RPU

warm up

10 mins free stlye rope work, improved crossovers to 4 continuous... have to love this can see improvements in coordination and agility every week and really enjoying the movement

10 mins animal movements
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 required
loaded beast stretch
Crab reach
scorpion reach

Ape front and back crawl



FS 4x5 @ 65kg... good form deep squat elbows high solid rack

Ring Pull Ups 4x5BW first time did these was a real WTF why haven't I been doing them before moment, felt solid great form stated off palms facing away transitioned to parallel grip 1 second hang one each rep

FP 4x5 75kg nice and steady, weight felt light but slight shoulder twinge.


10 mins cooldown.

got funky with it... bit of disco on good ole spotify and strutted my my big fat ass around the garage dad dancing with some shadowboxing thrown in

Good ole disco inferno

[WHISKYJOE]

nice one Moz, just started phase 1 today SE

[Barkadion]

well Start over...

Zulu I/A week1 70% 1 rep max except RPU

warm up

10 mins free stlye rope work, improved crossovers to 4 continuous... have to love this can see improvements in coordination and agility every week and really enjoying the movement

10 mins animal movements
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 required
loaded beast stretch
Crab reach
scorpion reach

Ape front and back crawl



FS 4x5 @ 65kg... good form deep squat elbows high solid rack

Ring Pull Ups 4x5BW first time did these was a real WTF why haven't I been doing them before moment, felt solid great form stated off palms facing away transitioned to parallel grip 1 second hang one each rep

FP 4x5 75kg nice and steady, weight felt light but slight shoulder twinge.


10 mins cooldown.

got funky with it... bit of disco on good ole spotify and strutted my my big fat ass around the garage dad dancing with some shadowboxing thrown in

Good ole disco inferno

Nice work on Ring pull-ups!!

[Train_Hard_Live_Easy]

Rings for Pullups are a great addition....... nice one buddy