Rainy day and I need to get some snatches in before I head to Minnesota so that was the main part of the session today.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Ham Curls w/ Ball
I added the ham curls to really fire the hams before the session. I've been working on my gate pattern and when a guy I work with watched me walk he said it looked like I was flinging my legs forward and getting no deceleration from my hammies so...I'll give this a try and see if it cleans it up.
-S.S. Deads 225LBSx3, 315LBSx3, 420LBSx3, 380LBSx3 - 2 sets
-Snatch 24KGx15 - 14 sets
I alternated hands every sets and took a min. rest between them all. Just wanted to get a good number of these in. I need to start getting more of these in and mix in some heavier and lighter reps. We'll see how it goes.
-Bending
SCF Polo #1 to 120 degrees in a little under 3 min.
-Ab Roll Out x5 - 2 sets
-Stairs 28steps(up/down) 2 sets
Super sets w/ the ab rolls.
I'll play with the grippers today again. Probably the same set and rep scheme. I've also been working the card tearing at work. Still trying to get 40.
Saturday, March 28, 2009
Thursday, March 26, 2009
Outside Again - 3/26/09
It dried up out so I got some outdoor work in.
-Sandbag Rot. Deads 100LBSx10 2sets
-Zercher Squats 100LBSx10 2sets
-Battling Ropes 30sec on/15 sec rest - 12 rounds
Alt underhand wave, underhand wave, alt overhand wave, overhand wave
-Sled Work 48KGx160-180' - 3 laps
Forward drag w/ hands to chest and backward drag w/ arms extended. The ground was still wet so this was much tougher than it has been.
-Sandbag Snatch 40LBSx10/10 - 3 sets
Did this between laps. Grip is ridiculously tough with this. Couldn't get all ten in a row with out resetting grip.
-Closed CoC #1 - 5 times on each hand alternating hands each rep. 2 rounds on this. Tried the #2 but still can't shut it.
-Finger Extension - 5 on each hand
That's it for tonight. Wasn't really feeling it today. Try and tear some more cards tomorrow.
-Sandbag Rot. Deads 100LBSx10 2sets
-Zercher Squats 100LBSx10 2sets
-Battling Ropes 30sec on/15 sec rest - 12 rounds
Alt underhand wave, underhand wave, alt overhand wave, overhand wave
-Sled Work 48KGx160-180' - 3 laps
Forward drag w/ hands to chest and backward drag w/ arms extended. The ground was still wet so this was much tougher than it has been.
-Sandbag Snatch 40LBSx10/10 - 3 sets
Did this between laps. Grip is ridiculously tough with this. Couldn't get all ten in a row with out resetting grip.
-Closed CoC #1 - 5 times on each hand alternating hands each rep. 2 rounds on this. Tried the #2 but still can't shut it.
-Finger Extension - 5 on each hand
That's it for tonight. Wasn't really feeling it today. Try and tear some more cards tomorrow.
Wednesday, March 25, 2009
Some Third Way Cardio - 3/24/09
Had to copy a training idea today. I read about this in a blog then the next day I read about it in Purposeful Primitive so I figured I better give it a go. Got some strength stuff in at the beginning then went through this little circuit.
-Regular inside warm up
-TGU w/bar 95LBS,105LBSx1/1
Little sloppy at the end with the 105 but feeling better with the bar.
-S.S. Dead 225LBSx3, 315LBSx3, 400LBSx3, 360LBSx3 - 2sets
Felt good after Prog. Pulls on Sun.
The next 5 moves as a circuit w/ 40 sec work, 20 sec rest, 40 sec work(at same station) then on to next station with only the time to move as rest.
-2KB Front Squat 24/24KG
Probably to heavy would like to keep the pace quicker than I did.
-Sandbag Shouldering 100LBS
Got the new bag, much better than what I had.
-Plate Pinch 25/25LBS
Alt hands and pulled to a standing position.
-Bridge(str/bent elbow)
Continuously walked my arms from straight to bent elbows and back up.
-O.H. Lunge 45LBS plate
Legs were fine, shoulders and arms got real tired.
Got 2 rounds with just a little rest between rounds. Killer work! Burpees would be a good move for this type of work as well.
-Stairs 28steps(up/down) 24/24KG 2sets
That's it for today!
-Regular inside warm up
-TGU w/bar 95LBS,105LBSx1/1
Little sloppy at the end with the 105 but feeling better with the bar.
-S.S. Dead 225LBSx3, 315LBSx3, 400LBSx3, 360LBSx3 - 2sets
Felt good after Prog. Pulls on Sun.
The next 5 moves as a circuit w/ 40 sec work, 20 sec rest, 40 sec work(at same station) then on to next station with only the time to move as rest.
-2KB Front Squat 24/24KG
Probably to heavy would like to keep the pace quicker than I did.
-Sandbag Shouldering 100LBS
Got the new bag, much better than what I had.
-Plate Pinch 25/25LBS
Alt hands and pulled to a standing position.
-Bridge(str/bent elbow)
Continuously walked my arms from straight to bent elbows and back up.
-O.H. Lunge 45LBS plate
Legs were fine, shoulders and arms got real tired.
Got 2 rounds with just a little rest between rounds. Killer work! Burpees would be a good move for this type of work as well.
-Stairs 28steps(up/down) 24/24KG 2sets
That's it for today!
Sunday, March 22, 2009
Progressive Pulls(Second Installment) - 3/22/09
Sorta rainy out so I had to stay inside. Warm up included lower/upper body twist, shoulder sweeps, and ASLR.
-Power Clean 135LBS, 155LBS, 175LBSx10
-High Pulls 175LBS, 225LBS, 245LBSx10
Still feels uncomfortable.
-S.S. Dead 225LBS, 275LBS, 315LBSx10
Need to get a heavy day on these next week.
-Stiff Dead 135LBS, 185LBS, 225LBSx10
-Bent Row 85LBS, 95LBS, 110LBSx10
I went a little heavier on the last set of each move this time. Next time I'll drop to sets of 8.
-Card Tearing
I got 35 Carta Mundi brand casino cards. I believe these are comparable to Bicycle brand which is the gold standard. This is the best I've done so far with this type of card so pretty happy with that.
-Stairs 24/24KGx28steps(up/down) 2 sets
Same as last time. Felt good...really have to slow down and think about the toe push and how to absorb the motion.
Good day! Maybe some stretching and Z tonight.
-Power Clean 135LBS, 155LBS, 175LBSx10
-High Pulls 175LBS, 225LBS, 245LBSx10
Still feels uncomfortable.
-S.S. Dead 225LBS, 275LBS, 315LBSx10
Need to get a heavy day on these next week.
-Stiff Dead 135LBS, 185LBS, 225LBSx10
-Bent Row 85LBS, 95LBS, 110LBSx10
I went a little heavier on the last set of each move this time. Next time I'll drop to sets of 8.
-Card Tearing
I got 35 Carta Mundi brand casino cards. I believe these are comparable to Bicycle brand which is the gold standard. This is the best I've done so far with this type of card so pretty happy with that.
-Stairs 24/24KGx28steps(up/down) 2 sets
Same as last time. Felt good...really have to slow down and think about the toe push and how to absorb the motion.
Good day! Maybe some stretching and Z tonight.
More OF The Good Stuff - 3/21/09
I may never train inside again! ;-) At least not if it stays this nice out. I separated things out a bit today. Here it is.
-Juggling Practice 16KGx10min
Used this as a warm. Got a few cool moves in by the end of the 10. Needs lots of work.
-Battling Ropes 1 minx12 - 30 sec rest between
I alternated between underhand alt. waves, underhand waves, overhand alt. waves, overhand waves. So I ended up with 3 rounds by the end of the 12 min. Ridiculously hard...couldn't make the entire minutes without short breaks. Goal is to work up to whole minutes.
The next 3 moves were done as a circuit for 4 rounds. Tried to go as quick as I could from round to round.
-Sandbag TGU 100LBSx1/1
-Shoulder Carry 100LBSx160-180'(2 carries/shoulder)
-Bridge(arms ext to elbows down) x5/5
Want to start adding some bridge variations toward the end of the sessions.
Cool thing...I strapped on the HR monitor for the previous stuff. Kept it right up around 170 during the moves and dropped to 130 very quickly after movement stopped. Might start tracking these numbers.
-2KB Stairs 24/24KGx28 steps(up and down) 3 sets
Wanted to try this. I've really been working on my toe push with the sled work to try and even out some imbalance in my hips. I wanted to see how stairs made them feel. The way up was good work but what I really liked was the way down. I had to really focus on staying upright and in-line and felt a definite difference from side to side. I think the deceleration required to go smoothly down with the extra weight in hand will build the strength I need in the knees and hips. Will keep posting on the gains with this. Also might try it with some clients and see how they do.
I also tore 30 casino cards. Had to lay off for awhile because of a cut on my index finger but that is ready to go now.
All in all a good day. I should get my IronMind sandbag in next week. The one I have now is already torn to shreds. That'll teach me to try and get away with a cheap alternative. ;-)
-Juggling Practice 16KGx10min
Used this as a warm. Got a few cool moves in by the end of the 10. Needs lots of work.
-Battling Ropes 1 minx12 - 30 sec rest between
I alternated between underhand alt. waves, underhand waves, overhand alt. waves, overhand waves. So I ended up with 3 rounds by the end of the 12 min. Ridiculously hard...couldn't make the entire minutes without short breaks. Goal is to work up to whole minutes.
The next 3 moves were done as a circuit for 4 rounds. Tried to go as quick as I could from round to round.
-Sandbag TGU 100LBSx1/1
-Shoulder Carry 100LBSx160-180'(2 carries/shoulder)
-Bridge(arms ext to elbows down) x5/5
Want to start adding some bridge variations toward the end of the sessions.
Cool thing...I strapped on the HR monitor for the previous stuff. Kept it right up around 170 during the moves and dropped to 130 very quickly after movement stopped. Might start tracking these numbers.
-2KB Stairs 24/24KGx28 steps(up and down) 3 sets
Wanted to try this. I've really been working on my toe push with the sled work to try and even out some imbalance in my hips. I wanted to see how stairs made them feel. The way up was good work but what I really liked was the way down. I had to really focus on staying upright and in-line and felt a definite difference from side to side. I think the deceleration required to go smoothly down with the extra weight in hand will build the strength I need in the knees and hips. Will keep posting on the gains with this. Also might try it with some clients and see how they do.
I also tore 30 casino cards. Had to lay off for awhile because of a cut on my index finger but that is ready to go now.
All in all a good day. I should get my IronMind sandbag in next week. The one I have now is already torn to shreds. That'll teach me to try and get away with a cheap alternative. ;-)
Friday, March 20, 2009
Had To Play Outside Again - 3/19/09
-Another nice day, a little cool, but had to get outside.
-Sandbag Zercher Squats and Rotational Deads
Used these to warm up again.
The next 4 moves were done in a circuit(trying to move as fast from one to the next) with 1 min rest after the rope. Got through 4 rounds.
-Sled Pull(Forward Walk w/ Hands to Chest) 52KGx 160-180'
I been posting my sled work wrong. 1 lap = 160-180' not 80-90' like I have been posting. The extra 4 KG really made a surprising difference, wasn't expecting much.
-OH Sandbag Lunge 50LBSx5/5
Liking these lunge variations, me thinks I need them too.
-Viking Push Press 24/24KGx10
Had to try it. Good move, definitely a winder.
-Rope Work(Overhand Wave) x30sec
Still killin' me. Might try to separate this and work it by itself.
Next 2 moves were done continuously back and forth for 4 rounds.
-Sled(Side Step) 16KGx80-90'(half lap)
2 rounds with regular side stwps and 2 with grapevine steps. These were tough but I think it was how I had to hold the handles. I'm going to try and rig a harness for these moves next time.
-Rope(Overhand Alt Wave) x30sec
I was going to try and juggle for a bit but this was it for now. Later on I bent a DS#1 to about 70 degrees on my left hip. Felt tough not sure if I am out of practice or it was just a hard shoe for me.
Planning on progressive pulls this weekend, but if it's nice...I'll probably be outside
-Sandbag Zercher Squats and Rotational Deads
Used these to warm up again.
The next 4 moves were done in a circuit(trying to move as fast from one to the next) with 1 min rest after the rope. Got through 4 rounds.
-Sled Pull(Forward Walk w/ Hands to Chest) 52KGx 160-180'
I been posting my sled work wrong. 1 lap = 160-180' not 80-90' like I have been posting. The extra 4 KG really made a surprising difference, wasn't expecting much.
-OH Sandbag Lunge 50LBSx5/5
Liking these lunge variations, me thinks I need them too.
-Viking Push Press 24/24KGx10
Had to try it. Good move, definitely a winder.
-Rope Work(Overhand Wave) x30sec
Still killin' me. Might try to separate this and work it by itself.
Next 2 moves were done continuously back and forth for 4 rounds.
-Sled(Side Step) 16KGx80-90'(half lap)
2 rounds with regular side stwps and 2 with grapevine steps. These were tough but I think it was how I had to hold the handles. I'm going to try and rig a harness for these moves next time.
-Rope(Overhand Alt Wave) x30sec
I was going to try and juggle for a bit but this was it for now. Later on I bent a DS#1 to about 70 degrees on my left hip. Felt tough not sure if I am out of practice or it was just a hard shoe for me.
Planning on progressive pulls this weekend, but if it's nice...I'll probably be outside
Tuesday, March 17, 2009
Sleds and Sandbags and Ropes...Oh My! - 3/17/09
Scheduled for progressive pulls...but it was just to nice outside. Here's how it went.
-Sandbag Zercher Squats and Rotational Deads 70LBS
No real rep count just movin' for a warm up.
The next 3 moves were done as a circuit w/ 2 min recovery in between for 5 rounds.
-Sled Work 48KGor 24KGx80-90'
Flys and OH work with 24KG and all other pushing and pulling done with 48KG.
-Sandbag Snatch 30LBSx5/5
Very tough to hold onto and a bit of a learning curve on landing the OH position.
-Rope Undulation x30sec
This is just killer! I'm really struggling trying to get the full 30sec. Might mess with shorter hard sprints and long slower continuous movement to see what happens.
The next 2 moves done as a superset with as little rest as possible for 4 rounds.
-Sandbag TGU 100LBSx1/1
Feels like someone is laying on you(and not in a good way) when you try and get up.
-Shoulder Carry 100LBSx80-90' - 2 sets each shoulder
Got very heavy toward the end.
Lovin' this new stuff! That's it for today.
-Sandbag Zercher Squats and Rotational Deads 70LBS
No real rep count just movin' for a warm up.
The next 3 moves were done as a circuit w/ 2 min recovery in between for 5 rounds.
-Sled Work 48KGor 24KGx80-90'
Flys and OH work with 24KG and all other pushing and pulling done with 48KG.
-Sandbag Snatch 30LBSx5/5
Very tough to hold onto and a bit of a learning curve on landing the OH position.
-Rope Undulation x30sec
This is just killer! I'm really struggling trying to get the full 30sec. Might mess with shorter hard sprints and long slower continuous movement to see what happens.
The next 2 moves done as a superset with as little rest as possible for 4 rounds.
-Sandbag TGU 100LBSx1/1
Feels like someone is laying on you(and not in a good way) when you try and get up.
-Shoulder Carry 100LBSx80-90' - 2 sets each shoulder
Got very heavy toward the end.
Lovin' this new stuff! That's it for today.
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