Tuesday, 3 September 2013

Training Log 26th August - 1st September 2014

Monday 26th August

Box Squat 10x2 @120kg
GHD Raises 4x10
Back Extensions 4x15
Banded Good Mornings 3x20
TRX Face pulls 3x20

Tuesday 27th August

Strict Press 7x2 @67.5kg
Shoulder Up and Overs 3x20 @45kg
Farmers Walk Shrugs 4x20 @35kg

Wednesday 28th August

Deficit Deadlifts 12x3 @130kg
Strict Ring Pullups 10x5
Side Bends 3x20 @24kg

Friday 30th August

Back Squat 6x3@135kg
Hip Raises 3x30 @40kg
Strict Ring Pullups 10x5
Banded Pull Aparts/Pull downs 3x20 x 2

Saturday 1st September

Farmers Walks 4x40meters @115kg
Prowler Pushes 4x25meters @100kg

Monday, 26 August 2013

Combat Shooting Course and Training 19th - 25th August

On the 24/25th August I went to Walenstadt to Primus Pilus Combat shooting School.
Primus Pilus are at the leading edge of firearm training and Jordy Mckay one of the best combat firearm instructors in the business.

This is an overview of exercises and drills:
Pistol - Smith & Wesson M&P9mm : Assault Carbine - SIG 553 : Shotgun - Remington 870

SIG 553 - Lateral movement

Safety review
Proper weapons safe handling
Fast weapon manipulation
Speed Reloads and unorthodox magazine change techniques
Grounding the fundamentals and shot placement
Close combat skill sets and relevant course of fire
Proper use ofcover and barricades
Lateral movement between cover
Close range marksmanship
Weapon transitions
timer induced speed scenarios
Weapon maintenance, cleaning and inspection

Course was excellent and held in a state of the art facility, the only one of its kind in Europe. Completely discreet, secure and off limits to the public.

Remington 870 - Combat Shotgun
Mason Survival are planning to run some joint courses with Primus Pilus involving firearms training and Close Quarter Combat/Self defence/SPEAR System scenario based training.

Get in touch with either myself or  Primus Pilus Combat Shooting School for further details of what is going to be a great course.

Satans box drill video

Strength Training Log 19th-22nd August

Monday 19th

Box squats 10x3@110kg 1 Min rest in between sets
Glute ham raises 4x10
Good Mornings 4x10 @60kg
3x20 Banded pullaparts
Banded Good mornings 3x20
Banded Pull aparts 3x20
3x20 shrugs
3 x sled pulls @100kg

Tuesday 20th August
Close grip Paused Bench Press (pause at bottom, middle and lock out for 3 secs) 3x3 @90kg
Strict press 7x2@65kg
50 Strict Ring pullups

Wednesday 21st August

Speed Deadlifts 12x3 @130kg
Bent over rows 7x10 @60kg
Side Bends 4x20 @20kg

Thursday 22nd August

Back Squat 6x3@130kg
3 x Sledpulls @120kg

I pulled my elbow tendon last week when I was doing some Power Clean practice so have had to adjust training this week with some lower weights and difference exercises.

Christina and JC did their first Crossfit WOD with me this week.....I took them through Fight Gone Bad with scaled weights.....They kept on going and did great!

Tuesday, 13 August 2013

Strength training - Verbier 5th August-10th August

It's been a while since my last blog, but mainly have been keeping my updates on my Mason Survival FB Page  -  Mason Survival FB page.

I returned back to Switzerland on Sunday 4th August, having been back in the UK for the last 3 months.

I have been concentrating on more strength/speed type training for the last 2 month, working on increasing my speed on lifts, assistant exercises to ultimately to get stronger.

I have been training with the Guys at Max Strength and have been doing lots of banded work, deficit/partial lifts, speed lifts, specific assistance work and its been a great 2 month training.

So, now I'm back in Verbier for the next 4 weeks and still going to be focusing on the same goal...GET STRONGER AND FASTER!

box squats in the garden

Monday 5th August

Box squats 10x2@120kg 1 Min rest in between sets
Glute ham raises 6x5
Back Extensions 4x12
TRX Face pulls 3x20
Banded Good mornings 3x20
Banded Pull aparts 3x20

Tuesday 6th August

Close grip Paused Bench Press (pause at bottom, middle and lock out for 3 secs) 3x3 @80kg
Strict press 7x2@60kg
40 Strict Rope pullups

Wednesday 7th August

Speed Deadlifts 12x3 @120kg
Bent over rows 5x6 @80kg
Side Bends 4x20 @20kg

                                                                                    Friday 8th August

Back Squat 6x3@120kg
Bench press (Pause at bottom and top) Descending ladder 10@60kg 8@70kg 6@75kg 4@85kg 2 @100kg
Fat grip Hammer curls 4x9@15kg

Sunday 10th August

Powerclean and Powersnatch practice

Sunday, 23 December 2012

December 17th - 23rd 2012

Sit ski training

Training this week has been mainly working on various parts of my ski technique with all this fantastic snow, more sit ski qualification training(for disabled persons) some teaching (skiing), getting my first clients training in the garage, and doing my first back squat session since I've been back in Verbier.

The Alpine flu that I have had for the last 2 weeks, got worse due to getting extremely cold whilst training for the disabled Sit-ski qualification...but at least I got the flu now..early in the season!

Antoine slamming his first ever Slamball
Antoine and Tom came for their first session on Wednesday, where I went through the fundamentals of the Crossfit methodology, the technique of the squat and finished with a little WOD...Tom describing his first ever WOD....He brought out the 'C' word and called it a C*&%!

On the Sunday before I left for Verbier, I did a WOD with a ski bias....Ski Fran!

WOD: Ski Fran
21-15 - 9 Thrusters (42.5kg) Pull ups - Wearing ski boots and Skis @Crossfit Hove. 
Thanks to Karl Stone for shooting the video and all the gang for their support!
Here is the Video that I made:

Monday, 10 December 2012

Start of the ski season 2012/13

First 2 weeks days back in Switzerland and we have had monumental snow!!! It just hasn't stopped since I got here.
However, this amount of snow has brought its dangers with it ...very high risk of avalanches, and we have already had near fatalities with skiers going off piste, only yesterday 3 were caught in a avalanche by Col des Mines.....they were NOT wearing any avalanche gear at all....no transceivers, no shovel, no probe....mind blowing stupidity!

Due to the high risk, we only have a limited amount of pistes open, but the skiing has been fantastic so far....fresh powder snow everyday!!

I've almost finished setting up the garage with all my training equipment, have taken delivery of my concept2 rower, have my sled, Glute Ham developer (GHD),  full set of kettle bells, bench, slam balls but I'm still waiting to pick up my squat rack, bumper plates and Olympic bar form my friend who lives in the valley...just haven't had the chance due to weather to go and collect. I was planning to go today, but its dumping snow again and not sure if I can get there.

I'm going to try and make (well, a friend is!) a pull up bar to go in the garage...not sure yet how we are going to do it but we'll find a way. Have got rings put up on the rafter...so at least can do ring pull-ups.

Wallball wall
Last weeks training, consisted of a load of snow clearing, 2km weighted sled pulls, GHD sit-ups, rowing and I did 'Karen' 150 wall ball for time....was done outside in the snow with a 9kg slam ball.

The Sunday before I left for Switzerland I decided to do 'Fran' @Crossfit Hove but with a difference ...in ski boots and skis!

21-15-9 Of 42.5kg Thrusters/pullups
(21 of each, then 15, then 9)

Time: 9:31

Sunday, 18 November 2012

Training 13th - 17th November 2012

The past weekend was spent in Nuremberg for the Crossfit Football trainer cert.
The Crossfit Football program is focused towards American Football training but this in itself transcends into most other high power output training perfect for power athletes, Skiers, rugby players, competitive Crossfit athletes.

Resisted Sprint work

Here is an example of one the Metcons we did on the course:
9-6-3 ( 9 rep of each, then 6 , then 3)
Strict good form Deadlifts (no bouncing) 140kg
Strict Pull Ups
25m Resisted sprint run x1

Tuesday13th November
London Throwdown WOD1 - 1st attempt
In 3 minutes, produce as much power output as possible with a back squat.
No re-racking of the bar, if you do, that is the end.
Score = weight x reps
Score: 76 x 56kg = 4256kg

Wedneday 14th November
Power Snatch 42.5kg 10, 9, 8...1
Pullups 1, 2, 3...10

Start with 10 powersnatch then 1 pullup, then 9 PS then 2 Pullups etc etc


Thursday 15th November
Serious DOMS from the squats, so today was a bit of an active recovery day
Active Recovery: Row, foam roller then some weighted walking sled pulls

Saturday 17th November
So, after not been able to walk for the last 2 days since the Throwdown WOD on Tuesday, today I was re-doing  it at a slightly higher weight.
London Throwdown WOD1 - 2nd attempt
In 3 minutes, produce as much power output as possible with a back squat.
No re-racking of the bar, if you do, that is the end.
Score = weight x reps
Score: 79 x 61kg = 4819kg (1st attempt - 4256kg)

Monday, 5 November 2012

Training 29th October - 31st October

Monday 29th October
Strength: Power Cleans
WOD: 5 rounds of:
15 Walking lunges with 15kg Plate overhead
30 Situps

Time : 6:37

Tuesday 30th October
Tech: Snatch
WOD: 5 rounds of:
Max effort Hand Release Press ups
500m Row

Total Pressups: 132 (35, 30, 21, 21, 25)
Total Time: 15:33

Wednesday 31st October
Strength/Tech: Squat Clean
WOD: 15 Minute AMRAP
30 KettleBell Swings 32kg KB
15 K2E (Knees to Elbow)
250M Row

Rounds: 3 +19KB Swings

Not much training done this week. The weekend was spent in Swansea at the DWF 12 Games which was a great competition with CF Bath wining the title...a truly outstanding team.
DWF12 Video

Next weekend I'm off to Nuremberg, Germany to do the Crossfit Football course and then its just another 2 weeks till I'm back off to Verbier, Switzerland...cant wait.