conditioning, Fitness, durability, Fitness, resilience

Huffin’ and puffin’

Normal training resumes!

Deadlift

365×3

385×1

385×1

365×3

300×8
Double KB Clean

24kg x10x3
3 rounds of barbell complex @65lb

10x wide grip row

10x curls wide grip

10x overhead press 
Ab wheel x20

Jump rope x50

40′ agility drills x5 

(run forward, backward, side shuttle, Carioca, skips = 1 round)

Jump rope x50
Hang tough kids!

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conditioning, Fitness, durability

New training cycle

Boy have I gotten behind on this! Life continues to challenge my time management skills. I am beginning a new cycle of training to try and bring my base back up for my main lifts (CFT+feats of KB awesome+weighted pull-ups). I totally ripped Dan John’s 10,000 KB swing template and made the workouts 300 reps instead of 500 with swings. I will do 4 days a week integrating back squat, deadlift, overhead press, and weighted pull ups. Here are the last two days:

With 53lb bell and 225lb barbell 

3 sets

50 swings

3 squat

25 swings

2 squat

15 swings

1 squat

10 swings

Recover until ready for another straight set. 

Today was the same with press at 135lbs. I will be adding 5lb a week on press and pull-ups and 10lbs for squats and deadlift. I’m going to go until it stops working!

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Deadlifts and Community Projects

Spent this Tuesday working with the Mantua Revitalization Project in my home town. Had to teach a few students about edging and good ole fashion yardwork! Following that, a day of heavy manual therapy work at my clinical site, and this workout my hands were sore yesterday and not much better today!

Deadlift

60% (245lb)x10x3

Slow tempo and lifted stealthily. No hook grip or alternate grip.

TGU

Snatch weight KB x1 rep each side x3 sets

Banded T rows

x10x3

Banded incline flies

x20x3

Used the my 20-40lb band for the band work but adjust for your individual ability to perform the reps. Finished with a single submax set of ab wheel roll outs. This was all performed as a circuit and completed in 20 mins. Have to try and squeeze my chassis maintenance in when I can and quickly.

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