5/12/21
Conditioning Day. Giving the extra, short workouts a go as inspired by @T3hPwnisher and @ChongLordUno
7 am before coffee:
100 KB swings; 36 kg bell. (took about 6-7 minutes)
10 am (scheduled workout)"
100 burpees (10x10) and ten 75 yard sprints. (took 20 minutes) Done as 10 burpees, sprint, rest; repeat.
2 pm (at work on outside jungle gym):
50 dips and 50 inverted rows (took only a few minutes)
6 pm (at home, just before dinner)
100 sit ups, 100 push ups. (took only a few minutes).
Total work for the day (out of my own interest):
Ten 75 yard sprints
100 burpees
100 KB swings; 36 kg bell
100 sit ups
100 push ups
50 dips
50 rows
Other activity: 5 mile of walking and 4 miles of biking.
Notes: Not bad. It’s just a quick switch of a mindset to focus on getting some extra work in when I would have otherwise been relaxing or working.
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5/13/2021
AM work:
10, 9, 8 …1 burpees. Then coffee and a nice walk.
Operator, Wave 4. Strength Day (6/9)
BSQ: 255 lbs; 3x5
BP: 225 lbs; 5x5
WPU’s: BW+50 lbs; 5x5
Grip work: ~250 yard Farmer’s walk + 100 shrugs scattered throughout: held a pair of 22 KG bells.
Time ~ 47 minutes
Notes: Felt a tweak in my left knee on my fourth set of squats, so stopped right then and capped it at 3 sets. It seems fine now, but not worth the risk. I think I may be skimping on my warm ups to shave off time, but need to watch that inclination.
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Succinctly put my man. You have a way of putting the message out there
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5/14/2021
Conditioning Day,
Morning:
100 KB swings; 36 kg bell.
5.31 mile run @ 7:51 min/mile pace.
Afternoon:
60 dips, 30 pull ups, 50 push ups, 50 sit ups
Notes: I’ getting into the swing of morning KB work (see what I did there?). I am not going to to ape crazy on this extra work because I have a solid workout planned 6x a week, but I will keep trying this approach of adding a bit of intensity here and there.
Check out my pace on the run! No more lolly-gagging on these; a sub-8 minute pace is definitely doable for me every time. I’m a bit sore and chafed this evening, though, as it was my first run in a couple weeks. Really enjoyed getting back there on the trail.
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That’s a great pace, dude.
Thanks, man. This made me realize I am as interested in my run times as I am the amount on the bar.
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You should be. I remember seeing a bunch of “doomsday preppers” who look like they couldn’t run a mile if their lives depended on it, which makes their preparation for the apocalypse all the more hilarious. Having a ‘go-bag’ is a cool idea, but the best go-bag one can have is the ability to pick up their shit and run several miles at a moment’s notice.
5 Likes
True words. It’s a great feeling to run at a good pace and know you can sustain it.
Operator, Wave 4. Strength Day (7/9)
BSQ: 290 lbs; 4x3
BP: 245 lbs; 4x3
WPU’s: BW+62 lbs; 5x4
100 KB snatches: 16 kg bell
Time = 47 minutes
Daily pre-coffee work: 100 sit ups; 100 push ups
Notes: Weight was heavy, but doable. Didn’t push anything for extra reps or sets, although it crossed my mind. Kept the snatches light and fast, since the workout load was heavy.
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5/16/2021
Conditioning Day:
1.5 miles in 9:22. (PR!)
Followed by 3 rounds of:
20 push press (65 lbs)
20 ring pull ups (ugly, cross-fit style)
20 back extensions.
Also did my daily pre-coffee work: 100 KB swings; 36 kg bell.
Notes: Well, I’m both pleased and disappointed with my 1.5 mile time. Pleased because it beat my prior best of 9:29, bummed because getting to 9 minutes flat is going to take more a focus than I’m willing to put on running. My splits were (checking my watch every 2 laps):
First 0.5 miles: 2:58
Second 0.5 miles: 3:19
Third 0.5 miles: 3:08
Those middle two laps are tough. I felt like I didn’t let up, but the clock says otherwise. Then the last two are just hanging on. I think I’ll make a change for my next cycle and go for a 1 mile time, trying to beat 6 minutes.
Others notes: Still keeping up my pre-coffee work. So far either swings, or sit ups/push ups. Only takes 6-8 minutes, so not too bad. Also, it hasn’t negatively affected my planned workout, so that’s a bonus.
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5/18/2021
Operator, Wave 4. Strength Day (8/9)
BSQ: 295 lbs; 5x3
BP: 245 lbs; 5x3
WPU’s: BW+62 lbs; 5x4
100 reverse curls; barbell
Time ~55 minutes
Daily pre-coffee work: 100 burpees
End-of-day work: 100 sit ups; 100 push ups
Notes: I think I could be pushing the weight a bit harder, but I tell myself to follow the plan and there will be plenty of time to keep inching the weights up.
Note 2: 100 burpees are a hell of a lot harder than 100 swings. Especially first thing in the morning.
6 Likes
Oh my goodness yes, haha. I had a Sunday tradition of doing that and then gently dying for a few minutes. But it definitely gears you up for a big sunday breakfast.
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One benefit: it makes me look forward to the mornings when I have 100 swings planned (like today). But, man, those burpees will get you going. Still trying to find my rhythm and mindset for them, especially first thing.
On another note: I’m headed to San Diego for a quick, fun Friday with a couple of friends. I remember you having lived there at some point. I’ll be in the Del Mar area. I wish I were staying longer, but that was all I could squeeze in. Got to get those burpees in and earn those burritos.
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Del Mar is so beautiful. Put away a burrito for me dude. Carne asada for sure, but chorizo is magical too
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I feel like I’m high on drugs after my daily dose of burpees
Watch the iron wolf videos on YT and copy his technique. You’ll eventually find a flow
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5/18/2021
Conditioning Day:
10 burpees - 800 m run - 5 burpees - 400m “sprint”
Repeat a total of 3 times
Also did my daily pre-coffee work: 100 KB swings; 36 kg bell.
Notes: Nothing too taxing today. Just got in a solid effort. I’m still adjusting to the extra volume of swings, burpees, and extra bodyweight stuff thrown in, so backing off the pedal a bit today. Tomorrow is my last day of the Maximal Strength workouts for this cycle, and I’ll take only an extra day off and dive into another cycle. I have a vacation to Hawaii planned for mid-June, so if I want to get another 3-week cycle in no time for a recovery week. That’s what the vacation’s for.
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Still a great time man! That last 1/2 mile is gut check time
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5/20/2021
Operator, Wave 4. Strength Day (9/9). Woohoo! Last day of the cycle.
BSQ: 295 lbs; 3x3
BP: 245 lbs; 3x4
WPU’s: BW+62 lbs; 3x4
Grip work: ~250 yard Farmer’s walk + 100 shrugs scattered throughout: held a pair of 22 KG bells.
Time ~45 minutes
Daily pre-coffee work: 100 burpees. (9:49 was my time)
Notes: The weight from this heavy week is catching up with me, so kept the sets on the lower end today. Also, I have a plane to catch and a busy (but fun) day tomorrow so don’t want to overdo it today.
On the burpee side of things: I’m doing them Iron Wolf-style. I wasn’t racing this morning, but as I checked my watch I saw I could finish within 10 minutes so then set that as my goal. It’s both hard and not too bad, simultaneously.
I’ll be taking a couple of days off, and then starting a new Wave next week. The focus will be on OHP and WPUs, and using a Dan John template for BSQ, BP, and a few assistance moves.
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