100m front rack carry
10 sets of clean and press (14 total reps)
100m front rack carry
Notes:
Slightly disappointed with performance here, although I’m still on a few drugs so that could be an impact.
I really like this workout, and I was looking forward to it. I think this might be my goal going forward, performance wise. If I keep pushing this set up towards 10 x 10 at the same weight, that would be awesome. I think that someone who can clean and press 70kg for 10 x 10 in a semi reasonable time would be pretty awesome. Combine that with a decent nutritional goal (sub 180lbs) and a consistency goal (130 hours of hard graft), and that’s a pretty awesome set up.
I need to be able to do 10 x 10 first. That’s pretty heavy for me. Even at my current best, I reckon 10 x 3 will be a tall order. But if I can vector my training in that direction for a solid 9 months to a year, I’m in with a shot.
I bet it will quicker than that. If you put in balls to the wall effort 3-4 times a week. With 2 sessions aimed at nothing but this. And 2 aimed at component parts. You’ll get there quicker than you think.
I dunno, it’s not just conditioning that needs to improve. My whole posterior chain needs to get a lot stronger and more explosive, I mean a lot stronger and more explosive. My press also probably needs to get better, although that’s not definite. I suspect that a more explosive and stronger lower body, plus a more solid core, plus better conditioning, would make a lot of the deficit here. More strength endurance in pressing isn’t going to hurt the cause though.
You’ll be surprised as to who quickly it will come if you give it 100%. Some how I always found it easy to add reps rather than weight.
If I were you I’d start with 10 sets. And add a few reps every time. Start with 10 sets of 2 or 3 and build from that. But either way its going to be hard and it will be worth the work.
I grew up in San Diego, 20 minutes from the border.
So, of course, my high school hired a spanish teacher from SPAIN.
She mandated that we learn vosotros AND to speak with a lisp. It was amazingly worthless.
That said, I only ever used my 8 years of Spanish education 1 time, at a train station…in Spain. So f**k me, haha. Everyone else always spoke English outside of that ONE security guard when I needed to find my terminal. We managed to hash it out.
Liking these for the good news on the medical front!
Although it makes me a little bit nervous when I see you putting stress on the body before being all cleared up and drug free.
Listen to papa Koestrizer and take it easy young man. Not that I’m leading with the greatest example. But you know what I mean.
Dan Johns “Eagle”:
8 rounds of:
8 front squats
20m farmers walk
With 20 and 16kg bells, no rest.
Deadlift (ss. Med ball slams):
5 x 5 @ 100kg
Press (ss. Barbell row, same weight):
5 x 40kg
3 x 50kg
3 x 60kg
1 x 70kg
Press (giant set with trap bar press, lateral raises, BPA):
3 x 8 @ 55kg
Curls:
Some
JM floor press:
Some
Notes:
I really like this set up. Seems to hit everything well.
Really, really bad neck pain from pressing today. Nearly passed out a few times, so cut top sets down to basics. I’ve got a lot of soreness in my traps at the minute, and they’d already had a decent workout from the deadlifts and farmers, so that might be the cause.
I don’t spend a lot of time at a desk, usually. Previously, I’ve had success getting rid of it by supersetting some light shrugs with my warm up Press sets. My current thought is that I’ve battered my traps to shit and it’s too far the other way. I’ll experiment a bit and see what happens.
Neck stuff can be so random. Yesterday after a simple, single warmup squat, something got pinched or shifted and I got shooting pains up both sides. Can still feel it.
