Hey guys and gals back again, thought a new log was needed. I post seasonally for those that have never seen me around before. I procrastinated at the end of the landscape season, mostly because of a whole new set of goals. Last couple of years I was focused on powerlifting and had a great time.
This year am going back to combatives. Hence I will need to trim the fat and get down to 220-225lbs. I have not posted for lack of material I have been busy, just unsure of where and how I wanted to progress. Got some solid advise from members over on the combat section. I think I have a solid base to move forward with, but as always your critique is welcome. Will try to post some video for your review.
Current Body weight 240. Currently have only been doing snatches and cleans, I have not done any of the big three since last spring. my current protocol I am doing looks like below
3 day cycle that remains constant at least for the near future. two W/O per day
most days the am is conditioning and each session starts with a 20-25 minute Warmup (HMWU)that I got from Robert who is around here occasionally.
Day 1 HMWU plyometric exercise x4 followed by 2 strength movements
PM Boxing or Judo
Day 2 HMWU Roadwork 1-4 miles (could include running with weighted pack this is for specific conditioning for a up coming event) followed by some prehab movements.
Day 3 HMWU followed by lifting ( this is going to be a constantly changing routine with a crossfit type W/O but with specific goals).
The whole idea is to roll back time a little this season and work getting back lost speed and endurance, with metabolic conditioning.
Yesterday W/O was High Mileage Warm Up 20 minutes I like to exit this WU with HR over 120 and ready to work. Ran 2 mile trail with 50# pack in 22:40. Then ran 2 miles no pack, after which did prehab airsquats, GHR, back extensions, followed by stretching for 10 minutes. total time was 80 minutes.
Just FYI I have been keeping up on a lot your your logs over the summer just no time to post.