Strength, Power and Sustained Strength Endurance

Todays session centred around 3 distinct phases.


Phase 1:- Push/Pull Strength
Bench Press/Gymnastic Ring Pull Ups
Bar * 20 * 2
40kg * 5 reps
60 * 5
70 * 5
80 * 5
90 * 5
100 * 5
110 * 1
110 * 1
110 * 1
80 * max (12 reps achieved)

Each set listed above was followed by 5 reps of gymnastic ring pull ups - full range of motion from dead hang.

Phase 2 - Explosive Power
Bulgarian Bag Spins 17kg Bag
12 spins left / 12 spins right
Rest 30 seconds
Repeat 5 times

Phase 3 - Strength Endurance, Control, Coordination
KettlebellTurkish Get Up / Windmill Comination

This was performed as follows:-
Perform phase 1 of a Turkish Get Up to full standing position. Once standing with arm over head adjust stance and perform 3 windmills. Then complete the down phase of the TGU.
Roll over the bell on the floor and repeat for the oppostite side.

Complete as many rounds as possible in 10 minutes constant work.

I managed 6 rounds to total 6 TGU each side and 18 windmills each side.

Good session today, felt strong on the benching and phase 3. I could tell I hadnt picked up the bag in over a week.