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| Kettlebell quickstep |
We had about 15cm fresh snow on Wednesday but it got warmer and we then had rain up to 2800 metres!
Today we did some kettle bell work and WOD of Kettlebell quicksteps and Broadjumps.
Friday, 19 December 2014
Ski conditioning training
We had about 15cm fresh snow on Wednesday but it got warmer and we then had rain up to 2800 metres!
Today we did some kettle bell work and WOD of Kettlebell quicksteps and Broadjumps.
Monday, 1 December 2014
Ski training for power and explosiveness - Verbier
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| Add caption |
Warm up:
Bring Sally Up Squats
Single and 2 person prowler sprints
Stretcher Carries
WOD
21-15-9
Kettlebell Swings
goblet Squats
Not much to ski on yet in Verbier, lac des Vaux is open, La Chaux and Attelas -Ruinettes.
A tiny bit of snow fell last night high up, but the weather is still not cold enough for the cannons to blast out some snow.
Thursday, 27 November 2014
Ski Training - Pre-season strength and conditioning in Verbier
Utilising the old tyres from the Quad. They work well!
Today's training:
5RFT
150m Run
5 SDHP
5 Turkish Getups (each Side)
5 Single Arm OHS (each side)
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Monday, 24 November 2014
Mountain Fit training Verbier
Warm Up:
Bring up Sally Squats - Bring up Sally Leg raises
100 changing hand Kettlebell swings
WOD:
3 x 4 minute rounds of
1 minute - Box Jumps
1 minute Dumbell Snatch
1 minute Landmines
1 minute Tyre Flips
I minute rest in between rounds
Max Effort - Knees to Elbows
Saturday, 22 November 2014
Ski Instructor Verbier
Exciting new developments - After 7 years as a Ski instructor with Ecole Suisse de ski Verbier, I am moving to a new ski school in Verbier - Swiss Snow School Verbier - a small bespoke ski school with some of the best ski/snowboard coaches (with the highest Ski Qualifications) and free riders in Europe. Call me to discuss your ski requirements!
The Mason Survival Mountain fit Bootcamps have taken off and our little band of hardcore athletes have really taken to this type of functional/strongman type of training.
I have bought a little toy....so I can get equipment up the mountain and have more scope for true altitude training at 3000m
The Mason Survival Mountain fit Bootcamps have taken off and our little band of hardcore athletes have really taken to this type of functional/strongman type of training.
I have bought a little toy....so I can get equipment up the mountain and have more scope for true altitude training at 3000m
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| Mason Survival Yamaha UTV |
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
Box Squat 10x2 @120kg
GHD Raises 4x10
Back Extensions 4x15
Banded Good Mornings 3x20
TRX Face pulls 3x20
Tuesday 27th AugustStrict 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 did some training with 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:
Equipment:
Pistol - Smith & Wesson M&P9mm : Assault Carbine - SIG 553 : Shotgun - Remington 870
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.
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!
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:
Equipment:
Pistol - Smith & Wesson M&P9mm : Assault Carbine - SIG 553 : Shotgun - Remington 870
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| 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.
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| Remington 870 - Combat Shotgun |
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!
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