Mark’s Training 5/14/18

Mark’s Training 5/14/18

Two primary goals for Fall of 2018 – Defend 1st place finish in the Strongfirst – Tactical Strength Challenge and get a thumbs up on the Sinister Program by Strongfirst.  This involves 10 1 arm swings with the 48kg bell every thirty seconds for 5 minutes for a total of 100, and then completing 1 Get Up per minute for 10 minutes with the 48kg bell.  So, Programming is as follows…

Pushups – 5 sets of 12,9,6,5,5 with weights 35lbs, 45lbs, 55lbs respecitively on by back.  Each set is done on 3 minutes with a tempo of 3-2-1 (3 secs down, 2 sec pause, 1 sec up)

Kettlebell Snatch VO2 Protocol:  36s on/ 36s off for 18 rounds using the 24kg.  17 reps on first two rounds and 16 reps for the remainder – building up 1 rep and 1 round per week.

Step Mill – 45s on/ 15s off for 10 rounds – total floor accumulation – 53 floors

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