Got another toy in the other day so I had to try it out. Just trying to find some new fun stuff for the summer.
-Sandbag Zercher Squat and Rotational Deads 70LBS
No real rep count here, just playing and using these moves as a warm up.
-Sandbag TGU and Walking Zercher Lunge 55LBSx1 min/1 min - 5 rounds
This got me breathing pretty good. Funny thing...this sandbag feels much heavier than it sounds.
-Sandbag Shoulder Carry 100LBSx5 Laps
This was continueous with a shoulder switch every half lap.
-S.S Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets
-Lev. Block Curls 12 1/2LBSx4/4 - 2 sets
Happy with this, I think sets of 3 was the best I have done.
Fun day! I've got a few sessions I want to get the heavy deads in, then they will get pulled back to about once a week in the progressive pulls as I transition into more outside work.
Sunday, March 15, 2009
Quick One Outside - 3/14/09
Much nicer out today. Total training time was just over 20 min. I tried to go from one to another with no rest. I kept the pace up but again the transitions got slower as the session went on. I got through 5 rounds on everything.
-Sled Pull 48KGx80-90'
I alternated what went first but the only to pulls I used where hands tucked close to chest when walking forward and arms extended when walking backward.
-Rope Undulation x30 sec
Can't lie...I didn't make the full 30 on some. I used up/down, alt up/down, side/side, small circles, and press to crucifix. The last was way tougher than you would think pressing a piece of rope would be.
-Jog 80-90'
That's it...short and sweet.
-Sled Pull 48KGx80-90'
I alternated what went first but the only to pulls I used where hands tucked close to chest when walking forward and arms extended when walking backward.
-Rope Undulation x30 sec
Can't lie...I didn't make the full 30 on some. I used up/down, alt up/down, side/side, small circles, and press to crucifix. The last was way tougher than you would think pressing a piece of rope would be.
-Jog 80-90'
That's it...short and sweet.
Thursday, March 12, 2009
Bundled Up And Went Outside...BRRRR! - 3/12/09
It was COLD today! I was outside for maybe 45min and my cup of water had ice chips on it about halfway through. Managed to work up a pretty good sweat though...more sled work, swings, and rope work. I tried to go from one to the other as quick as I could and take a 2min break after the rope work. I got 5 rounds in but transitions slowed down towards the end.
-Sled Work 80'-90'x5 laps
I used a variety of drags and pushed. 48KG for everything but OH walk...16KG for that.
-2KB Swing 24/24KGx10
-Rope Undulation 30secx5
This was very cool! I've been trying to learn about this for a little bit now and just got my rope in last night. It's a 50'x2" manila rope. Unbelievable work on the lungs, grip, shoulders...pretty much the entire body. John Brookfield has good info on it...Anthony DiLuglio(Art of Strength) is the stuff I got my hands on now...and there is plenty of video on youtube. Check it out.
Awesome work tonight! The rope really added to the session and I'm feeling less crappy at the end each time I go through this stuff. ;-)
-Sled Work 80'-90'x5 laps
I used a variety of drags and pushed. 48KG for everything but OH walk...16KG for that.
-2KB Swing 24/24KGx10
-Rope Undulation 30secx5
This was very cool! I've been trying to learn about this for a little bit now and just got my rope in last night. It's a 50'x2" manila rope. Unbelievable work on the lungs, grip, shoulders...pretty much the entire body. John Brookfield has good info on it...Anthony DiLuglio(Art of Strength) is the stuff I got my hands on now...and there is plenty of video on youtube. Check it out.
Awesome work tonight! The rope really added to the session and I'm feeling less crappy at the end each time I go through this stuff. ;-)
Tuesday, March 10, 2009
Progressive Pulls - 3/10/09
Had to get a little change in for today so I tried a Purposeful Primitive program. It was fun, a lot more volume than I'm use to so the weight was a bit light and reps were way up.
-Power Clean 135LBS, 155LBS, 165LBSx10
First time for these in awhile. Little rusty but alright.
-High Pull 145LBS, 185LBS, 205LBSx10
Not very good with this. Felt pretty awkward, needs work.
-S.S. Dead 225LBS, 245LBS, 275LBSx10
Should go heavier next week.
-Stiff Dead 135LBS, 155LBS, 185LBSx10
Should go heavier next week.
-Bent Row 95LBS, 100LBS, 105LBSx10
I used an overhand grip. It has been awhile for these as well. Felt better by the third set.
-Ham Stretch(legs on wall, butt in corner), Sit and Reach
This was a good change up. Fun to do some of theses moves again. My guess is a little soreness tomorrow. I think this will find it's way into the rotation for a little bit. Once a week seems to be the recommended dose so I'll shoot for Tuesdays.
-Power Clean 135LBS, 155LBS, 165LBSx10
First time for these in awhile. Little rusty but alright.
-High Pull 145LBS, 185LBS, 205LBSx10
Not very good with this. Felt pretty awkward, needs work.
-S.S. Dead 225LBS, 245LBS, 275LBSx10
Should go heavier next week.
-Stiff Dead 135LBS, 155LBS, 185LBSx10
Should go heavier next week.
-Bent Row 95LBS, 100LBS, 105LBSx10
I used an overhand grip. It has been awhile for these as well. Felt better by the third set.
-Ham Stretch(legs on wall, butt in corner), Sit and Reach
This was a good change up. Fun to do some of theses moves again. My guess is a little soreness tomorrow. I think this will find it's way into the rotation for a little bit. Once a week seems to be the recommended dose so I'll shoot for Tuesdays.
Got The Deads In 3/8/09
I wanted to do these deads yesterday, but they weren't happenin' after the sled.
-Regular warm up
-TGU w/bar 95LBSx1/1 - 2sets
-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2sets
-Walking See-Saw Press 24/24KGx10 - 5sets
Alt w/
-Pull Ups BWx3 - 5sets
-Plate Curl 25LBSx3 left/2 right
-Hamstring Stretch
-Regular warm up
-TGU w/bar 95LBSx1/1 - 2sets
-S.S. Dead
225LBSx3
315LBSx3
420LBSx3
380LBSx3 - 2sets
-Walking See-Saw Press 24/24KGx10 - 5sets
Alt w/
-Pull Ups BWx3 - 5sets
-Plate Curl 25LBSx3 left/2 right
-Hamstring Stretch
Saturday, March 7, 2009
More Sled Work - 3/7/09
-Sled Work
The sled killed me again today. I got five laps again today but used some variations on the holds. I added in some presses, rows, flies, and rev flies. 48KG was used for the regular forward and backward drag and 24KG for everything else.
-2KB Swing 24/24KGx10
I threw one of these between every lap. Thought I was going to throw up a couple different times today but never did. ;-)
I was going to deadlift today but didn't have time, that's OK lots of rain so tomorrow will be an inside day.
The sled killed me again today. I got five laps again today but used some variations on the holds. I added in some presses, rows, flies, and rev flies. 48KG was used for the regular forward and backward drag and 24KG for everything else.
-2KB Swing 24/24KGx10
I threw one of these between every lap. Thought I was going to throw up a couple different times today but never did. ;-)
I was going to deadlift today but didn't have time, that's OK lots of rain so tomorrow will be an inside day.
Thursday, March 5, 2009
Little Change For A Nice Day - 3/5/09
All right, it was nice outside for a change so I decided get some work in out on the grass. I went through the usual prep work and then grabbed the sled and few KB's and headed to the backyard. I also just got a pair of Vibram 5 Finger shoes so I had to try them out. Pretty cool, feels like being barefoot. And if I can find a good fit for my goofy ass foot anybody should be able find a good fit with them.
-Sled Work
I pulled the sled the first half of the lap and drug it backward the second half. Half a lap was probably about 80' to 90'. I must say this kicked my arse! I started with 72KG the first lap...went down to 56KG the second lap...and finished the last 3 laps with 40KG. The legs burned but the lungs were what demanded the drop in weight. It took forever to recover from the first lap. Plus this was the first time I've done this in a year or so, so I didn't really know where to start. Fun stuff. I'm going to try and get a few people together once a week for this type of work when the weather gets more consistent.
-KB Snatch 24KGx10/10 - 5 sets
I threw these in between laps just to get some quick movement in with the sled grinding. Took about 1/2 hour to do this. Definitely need to cut the rest down but just feeling out for today.
-Farmer's Walk 32/32KGx160' to 180' - 2 laps
These felt good, need to use more weight. The length of the lap is a guess again because I'm walking across my backyard. I'll try and get a better measure next time.
-S. S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets
I wanted to make sure I stay on track with the cycle of deads so I rest a bit then got them in.
-Bending
SCF Polo #1 on right hip to 70-80 degrees. Wanted to go with the right hip because I haven't bent over it in awhile but I didn't have much time to spend on it because of dinner plans. So that and the fact that I'm a sis with my right thigh led to the sub par bend.
I've also been adding in sets of bench press and squats with abduction(theraband around the knees) when I have time at work. Nothing heavy, just trying to train the motion.
-Sled Work
I pulled the sled the first half of the lap and drug it backward the second half. Half a lap was probably about 80' to 90'. I must say this kicked my arse! I started with 72KG the first lap...went down to 56KG the second lap...and finished the last 3 laps with 40KG. The legs burned but the lungs were what demanded the drop in weight. It took forever to recover from the first lap. Plus this was the first time I've done this in a year or so, so I didn't really know where to start. Fun stuff. I'm going to try and get a few people together once a week for this type of work when the weather gets more consistent.
-KB Snatch 24KGx10/10 - 5 sets
I threw these in between laps just to get some quick movement in with the sled grinding. Took about 1/2 hour to do this. Definitely need to cut the rest down but just feeling out for today.
-Farmer's Walk 32/32KGx160' to 180' - 2 laps
These felt good, need to use more weight. The length of the lap is a guess again because I'm walking across my backyard. I'll try and get a better measure next time.
-S. S. Dead
225LBSx3
315LBSx3
400LBSx3
360LBSx3 - 2 sets
I wanted to make sure I stay on track with the cycle of deads so I rest a bit then got them in.
-Bending
SCF Polo #1 on right hip to 70-80 degrees. Wanted to go with the right hip because I haven't bent over it in awhile but I didn't have much time to spend on it because of dinner plans. So that and the fact that I'm a sis with my right thigh led to the sub par bend.
I've also been adding in sets of bench press and squats with abduction(theraband around the knees) when I have time at work. Nothing heavy, just trying to train the motion.
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