NSS Y15W22 Review

08/06/15
STRONG Session 7
C & P 24kg's 10 x 1
+3mins
CoC Gripper
#T x 5, 3 #1 x 2, 2, 1

09/06/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:30mins 

11/06/15
STRONG Session 8
C & P 24kg's 8 x 2
CoC Grippers #T x 5, 3 #1 x 3, 2, 1
+4mins

12/06/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:30mins 

13/06/15
KB Goblet Squat 24kg x 5/2
+5mins
STRONG Session 9
C & P 24kg's 10 x 1
+5mins

NSS Y15W21 Review

01/06/15
STRONG Session 4
C & P 24kg's 6 x 2
+6mins
CoC Gripper
#T x 3, 2, #1 x 1, 1

02/06/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

04/06/15
STRONG Session 5
C & P 24kg's 10 x 1
CoC Grippers #T x 5, 3 #1 x 2, 1, 1
+3mins

05/06/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

06/06/15
Sledge Hammer FERUPS (KB wrist flexion + KB wrist extension + front hammer raise + front lever to nose + KB zottman pinch curl)
Alternating
KB Goblet Squat 24kg x 3/3
+5mins
STRONG Session 6
C & P 24kg's 7 x 2
+10mins

NSS Y15W20 Review

25/05/15
STRONG Session 1
C & P 24kg's 10 x 1
+3mins
CoC Gripper
#T x 5, 3, #1 x 1, 1, #T x 3

26/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

28/05/15
STRONG Session 2
C & P 24kg's 5 x 2
CoC Grippers #Trainer 5 x 5
+5mins

29/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20
+3:45mins 

30/05/15
Sledge Hammer FERUPS
Alternating
KB Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
STRONG Session 3
C & P 24kg's 10 x 1
+5mins

NSS Y15W19 Review

18/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Snatch & Press
20kg+20kg x 3, 5, 3, 5
+4mins
Box-Pistol x 1, 1, 1, 1, 1
+1min
CoC Gripper #Trainer x 8, 7, 6, 5, 5

21/05/15
KB Military Press
16kg x 5/2, 20kg x 3, 24kg x 1, 32kg x LF/1R, 24kg x 3
Alternating
Box-Pistols 16kg x 1, 1, 1, 1, 1
CoC Gripper #Trainer x 2 x (1, 2, 3, 4, 5)
+ 3mins

22/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins

23/05/15
Sledge Hammer FERUPS
Alternating
KB Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
KB "Chain" (CL+SN+P+CL+P) x 1
16kg, 20kg, 24kg

NSS Y15W18 Review

11/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Push Press
20kg+20kg x 2 x (5, 10)
KB Goblet Squat
32kg x 2 x (2, 3)
CoC Gripper #Trainer x 8, 7, 6, 5, 4, 3, 2
+3mins

12/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:08mins
+4mins 

14/05/15
(DSN+DCL+DMP+DFSQ+DMP) 24kg x 1
Double KB Military Press
24kg+24kg x 2/8
KB Goblet Squat
24kg x 5/2
CoC Gripper #Trainer x 7, 6, 5, 4, 3
+ 3mins

15/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins

16/05/15
Sledge Hammer FERUPS
Alternating
Practice Box-Pistols for a single, then Goblet Squat 24kg x 2, 32kg x 2, 40kg x 2
+5mins
Double KB Military Press
20kg+20kg x 5/2
16kg+16kg x 5/13
+4mins

NSS Y15W17 Review

04/05/15
Two Hands Anyhow 20kg+20kg x 1
Double KB Military Press
20kg+20kg x 2 x (3,4,3)
Double KB Front Squat 
20kg+20kg x 3, 4, 3
CoC Gripper #Trainer x 5, 6, 5
+3mins

05/05/15
Two Hands Anyhow 20kg+20kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:06mins
+4mins 

07/05/15
Two Hands Anyhow 16kg+16kg x 1
Double KB Military Press
16kg+16kg x 7/5
Alternating
Double KB Front Squat 
16kg+16kg x 5/5
CoC Gripper #Trainer x 6/5
+ 2:30mins

08/05/15
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 17:08mins
+4mins

09/05/15
Sledge Hammer FERUPS
Goblet Squat 24kg x 3, 32kg x 4, 40kg x 3
+5mins
Double KB Military Press
24kg+24kg x 3 x (1,2,3)
+4mins

NSS Y15W16 Review

28/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 22:09mins

30/04/15
Bent Press 24kg x 1
Double KB Push Press
20kg+20kg x 2 x (5,10)
Double KB Front Squat 
20kg+20kg x 3, 4, 3
CoC Gripper #Trainer x 5, 5, 5
+5mins

01/05/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 21:08mins
+5mins

02/05/15
Sledge Hammer FERUPS
Goblet Squat 24kg x 5, 32kg x 3, 40kg x 2
+5mins
Double KB Military Press
16kg+16kg x 3 x (2,3,5,10)
+2mins

NSS Y15W15 Review

20/04/15
Two Hands Anyhow 24kg+24kg x 1
Double KB Military Press
24kg+24kg x 5, 4, 4, 3, 
KB Iron Cross 24kg+24kg x 1
Isometric Squats
3-position bursts against wall x 5
Alternating
CoC Gripper #Trainer x 6, 6, 5, 4, 3

21/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 11:06mins

23/04/15
Bent Press 24kg x 1
Double KB Clean & Press
24kg+24kg x 1/10
Alternating
Double KB Front Squat 
24kg+24kg x 1/10
CoC Gripper #Trainer x 5, 4, 3

NSS Y15W14 Review

14/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 10:15mins

16/04/15
Bent Press 24kg x 1
Double KB Military Press
24kg+24kg x (1,2,1) x 3
KB Iron Cross 24kg+24kg x 1
Double KB Front Squat 
24kg+24kg x 3/2
Alternating
CoC Gripper #Trainer x 5, 4, 3

17/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 11:22mins

18/04/15
Bent Press 24kg x 1
Double KB Military Press
24kg+24kg x (1,2) x 3
KB Iron Cross 24kg+24kg x 1
Double KB Front Squat 
24kg+24kg x 2/3
Alternating
CoC Gripper #Trainer x 5, 4, 3

NSS Y15W13 Review

Isometric Strength; GTG
One Arm One Leg Push-Up
One Arm Pull-Up
Pistol
CoC Gripper #2.5

06/04/15
Bent Press 24kg x 1/2, 32kg x 1

07/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 13:14

09/04/15
C&P: 20kg's x (1,2,3) x 3
FSQ: 20kg's x 3 x 3
CoC Gripper: #Trainer 2x5
Hard Style Sit-Ups: 1x5

10/04/15
Bent Press 24kg x 1
S&S KB One Arm Jerk
20, 20, 20, 20, 20 in 12:33

11/04/15
Turkish Get-Ups 24kg x 1
Long Push Press 32kg x 1/3
One Arm Military Press 32kg x FL/1R

NSS Y15W12 Review

30/03/15
w/u Bent Press 24kg x 1/2, 32kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 5, 4, 3, 3
Double KB Front Squat 
24kg+24kg x 5, 5, 4, 3, 3
Alternating
CoC Gripper #Trainer x 6, 5, 4, 4, 3

31/03/15
Hard Style Sit-ups x 3, 2, 2, 1

02/04/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 3
Double KB Front Squat 
24kg+24kg x 4, 3, 3
Alternating
CoC Gripper #Trainer x 4, 4, 3

03/04/15
w/u Bent Press 24kg x 1/2
Hard Style Sit-ups x 3, 3, 2, 1

04/04/15
w/u Bent Press 24kg x 1/2, 32kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 5, 4, 4, 3
Double KB Front Squat 
24kg+24kg x 5, 5, 4, 4, 3
Alternating
CoC Gripper #Trainer x 6, 5, 5, 4, 3

NSS Y15W11 Review

23/3/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 2
Double KB Front Squat 
24kg+24kg x 4, 3, 2
Alternating
CoC Gripper #Trainer x 4, 3, 2

24/03/15
One Arm KB Jerk
16kg x 10+10/20:00mins @ HR 130-150

26/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 5, 4, 3, 2
Double KB Front Squat 
24kg+24kg x 5, 5, 4, 3, 2
Alternating
CoC Gripper #Trainer x 6, 5, 4, 3, 3

27/03/15
Hard Style Sit-ups x 3, 2, 1, 1

28/03/15
w/u Bent Press 24kg x 1/2, 32kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 2
Double KB Front Squat 
24kg+24kg x 4, 3, 2

NSS Y15W10 Review

16/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 3, 3, 2
Double KB Front Squat 
24kg+24kg x 3, 3, 2
Alternating
CoC Gripper #Trainer x 4, 3, 2

19/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 4, 4, 3, 2
Double KB Front Squat 
24kg+24kg x 5, 4, 4, 3, 2
Alternating
CoC Gripper #Trainer x 6, 5, 4, 3, 2

21/03/15
w/u Bent Press 24kg x 1/2, 32kg x 1/2
LCCJ 20kg+20kg sets of 6/2:00mins x 8

NSS Y15W9 Review

09/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 4, 3, 3, 2
Double KB Front Squat 
24kg+24kg x 5, 4, 3, 3, 2
Alternating
CoC Gripper #Trainer x 5, 5, 4, 3, 2

12/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
LCCJ 20kg+20kg sets of 6/2:00mins x 7

13/03/15
Began reading Steve Justa's Iron Isometrics

14/03/15
Bent Press 
24kg x 1/2
32kg x 1/2
40kg x 1

10mins Isometrics for legs
Bear hug squat pull
Alternating
Wall push squat on toes

Knee was sore so had to abandon usual training. After isos knee is fine and strong.

NSS Y15W8 Review

02/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
LCCJ 20kg+20kg sets of 6/2:00mins x 5

05/03/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 4, 3, 2, 2
Double KB Front Squat 
24kg+24kg x 5, 4, 3, 2, 2
Alternating
CoC Gripper #Trainer x 5, 4, 4, 3, 2

07/03/15
w/u Bent Press 24kg x 1/2, 32kg x 1/2
LCCJ 20kg+20kg sets of 6/2:00mins x 6

NSS Y15W7 Review

23/02/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 4, 3, 2, 1
Double KB Front Squat 
24kg+24kg x 4, 4, 3, 2, 1
Alternating
CoC Gripper #Trainer x 5, 4, 3, 2, 2

26/02/15 
w/u Two Hands Anyhow 24kg+24kg x 1
LCCJ 20kg's sets of 5/2:00mins x 10

28/02/15
w/u Bent Press 24kg x 1/2, 32kg x 1
Double KB Clean & Press 
24kg+24kg x 5, 4, 3, 2, 1
Double KB Front Squat 
24kg+24kg x 5, 4, 3, 2, 1
Alternating
CoC Gripper #Trainer x 5, 4, 3, 3, 2

NSS Y15W6 Review

19/02/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 3, 2, 1
Double KB Front Squat 
24kg+24kg x 4, 3, 3, 2, 1
Alternating
CoC Gripper #Trainer x 5, 4, 3, 2, 1

21/02/15 
w/u Bent Press 24kg x 1/2, 32kg x 1
LCCJ 20kg's sets of 5/2:00mins x 9

NSS Y15W5 Review

09/02/15 
LCCJ 20kg's sets of 5/2:00mins x 7

12/02/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 2, 2, 1
Double KB Front Squat 
24kg+24kg x 4, 3, 2, 2, 1
Alternating
CoC Gripper #Trainer x 4, 4, 3, 2, 1

14/02/15 
w/u Turkish Get-Up 24kg x 1/2
LCCJ 20kg's sets of 5/2:00mins x 8

NSS Y15W4 Review

06/02/15 
LCCJ 20kg's sets of 5/2:00mins x 6

07/02/15
w/u Turkish Get-Up 24kg x 1/2
Double KB Clean & Press 
24kg+24kg x 4, 3, 2, 1, 1
Double KB Front Squat 
24kg+24kg x 4, 3, 2, 1, 1
Alternating
CoC Gripper #Trainer x 4, 3, 3, 2, 1

NSS Y15W3 Review

27/01/15 
LCCJ 20kg's x sets of 5/10:00mins

29/01/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 4, 3, 2, 1
Double KB Front Squat 
24kg+24kg x 4, 3, 2, 1
Alternating
CoC Gripper #Trainer x 4, 3, 2, 2, 1

Solid.

30/01/15 
LCCJ 20kg's x sets of 5/10:00mins

31/01/15 
LCCJ 20kg's x sets of 5/20:00mins

NSS Y15W2 Review

19/01/15 
LCCJ 20kg's x sets of 5/20:00mins

20/01/15 
LCCJ 20kg's x sets of 5/10:00mins

22/01/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 3, 3, 2, 1
Double KB Front Squat 
24kg+24kg x 3, 3, 2, 1
Alternating
CoC Gripper #Trainer x 4, 3, 2, 1, 1

23/01/15
LCCJ 20kg's x sets of 5/10:00mins

24/01/15
LCCJ 20kg's x sets of 5/20:00mins
Sweating hard. Cleans are smoother. Power is maintained throughout all sets.

NSS Y15W1 Review

12/01/15 
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 3, 2, 1, 1
Double KB Front Squat 
24kg+24kg x 3, 2, 1, 1

13/01/15
w/u Two Hands Anyhow 24kg+24kg x 1
KB One Arm Jerk 24kg x 5, 4, 3, 2, 1
CoC Gripper #Trainer x 3, 2, 2, 1

15/01/15 
LCCJ 20kg's x sets of 5/20:00mins

16/01/15 
LCCJ 20kg's x sets of 5/10:00mins

17/01/15
w/u Two Hands Anyhow 24kg+24kg x 1
Double KB Clean & Press 
24kg+24kg x 3, 2, 2, 1
Double KB Front Squat 
24kg+24kg x 3, 2, 2, 1
Alternating
CoC Gripper #Trainer x 4, 3, 2, 1

NSS Explosive Day 1

w/u Two Hands Anyhow
24kg+24kg x 1

KB One Arm Jerk
24kg x 5, 4, 3, 2, 1

CoC Gripper
#Trainer x 3, 2, 2, 1

NSS Strength Day 1

w/u Two Hands Anyhow
24kg+24kg x 1

Double KB Clean & Press
24kg+24kg x 3, 2, 1, 1

Double KB Front Squat
24kg+24kg x 3, 2, 1, 1

NSS Practice Day

KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Goblet Squat
24kg x 3, 3, 2, 1
Alternating sets with
CoC Gripper
#Trainer x 3, 3, 2, 1

Turkish Get-Up
24kg x 1
32kg x 1

Bent Press
24kg x 1
32kg x 1

NSS Happy New Year!!!