Day 13 3/3 5-3-2 rep scheme Press 24k, 28, 32k Pull-up 16k, 24k, 24k Pistol- 12k, 16k, 16k 6 minutes straight with the 16k ab roll outs 2×5 felt good Day 14 3/4 2×5 rep scheme My back was a bit cranky so I skipped snatches and did swings. I also substituted pistols for airborne … Read More
Author: Mike Perry
10 week conditional protocol for elite soccer players/athletes
***PLEASE NOTE THAT THIS WAS USED FOR PRO SOCCER PLAYERS, IF YOU CHOOSE TO USE THIS PROTOCOL PLEASE DON’T BE AN IDIOT In the past 7 years I have trained several pro soccer players. There has been much trial and error along this journey that is for sure. Hundreds on hours in the trenches helped … Read More
Day 12 of the 40 day program
Just finished day 12. The rep scheme was 1×10 on everything: Presses– 28k on L and R..these felt really light Pull-up– 1×10 with the 8k…these weren’t too bad but I made sure that I hit my chest on every rep. had noticed that I was not hitting my throat like I used to. When I … Read More
Days 10 and 11 of the 40 day workout
I did day 10 of my 40 day journey on friday. The rep scheme was 5-3-2 Day 10 Press- 32k,32k,32k Pull-up- 20k, 32k, 32k Pistol- 12k, 16k,16k Snatches were 6 minutes straight with the 16k, I counted 121 for reps Ab wheel roll outs Day 11 6×1 on everything Press: 36k L/R, 36k L/R, 40k, … Read More
Day 9 of the 40 day program and pistols being part of the program
2×5 Rep scheme on everything Press- 32k, 32k Pull-up, 20k, 20k Pistol, 8k, 8k Snatches 40/20 for 5 minutes with the 24k ab wheel roll outs 2×5 Pistols and the 40 day program I am planning on attempting the beast tamer challenge in July so I added pistols into my 40 day program. Doing pistols … Read More
Day 8 of the 40 day program
Felt good today, I took 3 days off and it was worth it. My body hasn’t felt this good in awhile All 1×10 rep scheme for today: Press- 28k x10 L/R…felt light Pull-up 12k x10, felt good Pistol 12k x10 L/R….I don’t care what anyone says about high reps pistols, they are miserable. Snatches- 9 … Read More
Day 7 of the 40 day program
All singles for today, this is a good test a week in Press- 32k, 36k, 40k, 40k, 40k, 32k…all L and R Pistol- 16k, 20k, 24k, 28k, 24k, 20k..all L and R *** PR on my L press, never hit the 40k 🙂 Pull-up- 28k, 32k, 36k, 40k, 44k, 44k Snatches 5 minutes straight with … Read More
Shout out from Dan John!!
A few weeks back Dan had asked for a quick description on how to do the kettlebell swing. This was on the RKC only forum. I had a few minutes so I wrote something up quick. I didn’t think much of it until my buddy texted me today and said that Dan had mentioned my … Read More
Day 6 of the 40 day workout
Felt like rubbish today, a bit tired so I went a lighter. All 2×5 rep scheme Press 28k, 28k..only lift that felt ok Pull-up 16k, 16k Pistol, 12k, 12k Snatches- 7 minutes straight with the 12k Body saw for core Day off tomorrow and heavy singles for thursday 🙂
Day 5 of the 40 day workout and Saco HKC
Today went ok, presses felt good and snatches felt amazing. I cleaned up a small timing issue on my snatches and it really helped. 2×5 rep scheme on all Press- 32k, 32k Pull-up – 20k, 24k Pistol- 16k, 16k Snatches 15:15 for 8 minutes. I averaged roughly 9 snatches per 15 seconds. Saco HKC I … Read More