23h • 🏋️ Today's Training
Muay Thai fight date. 21st Feb
5 MIN ( light kb swings multi directional )
hip& shoulder mobility activation with bands - trx straps
dynamic stretches , lots of core rotational movements.
start the main session
kb Windmills 3 sets of 5 reps, 10kg
Turkish get ups 3 x 5 x 16kg
lunges 5 lunges e 20 kg sandbag
Lower ME day
Squat. 90 sec rest between sets
8r x 100kg
6r x 120
3r x 130 x 3 with 3rir
RDLs
8 x90kg x 3 sets
kb swings
5r x 45kg x3 sets
Upper DE
Bench (incline) 60% RM
5r x 50kg x 5 sets
bb rows
5r x 55kg x 5 sets
accessory
kb lunge
10r x 20kg e x 3
side lunges
10r x 20kg e x 3
slam ball pick up and over the shoulder
20r x55kg for speed (Time 2.42)
can I plz get some feed back on the way I've structured this session
I've done this particular one in the order it's presented based on looking at the condensed conjugate lecture notes posted by Phil.
my normal method would be for me to superset my ME with DE to give a better recovery between sets,
what are peoples thoughts on this and of the volume of work for the whole session ? also with this being a big session I've left out any other conditioning workout due to excessive overload
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Muay Thai fight date. 21st Feb
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