1 mile Airdyne
OHP 5’s PRO: 65, 75, 95, 105, 115, 130 lbs
S/S with jumps and throws
(put on 30# vest) for Walrus work
1.5 miles Airdyne 5 rounds of:
10 KB presses (22 kg bells)
5 pull ups
10 SLDL w/ shrugs (22 kg bells)
5 pull ups
1 mile Airdyne
Notes: Had to wrap it up to get ready for work. Was going to do a short assistance circuit, so may get that in later this evening.
Another note: I read the Wendler keeps the reps of pull ups for Walrus work to 5. I’ve found this is much better. The reps are clean and crisp, and with no grinding I have had zero elbow issues even accumulating high reps of weighted pull ups.
Notes: I stole this style of Walrus training from Jim Wendler. By breaking it into segments, with each segment starting with a 1 mile airdyne ride, it really does make it mentally easier and more enjoyable. Another thing: it keeps the reps crisper and less of a slog. I also like combining two Walrus circuits into a single workout, mostly again just for variety.
My recent approach is that on conditioning-focused days (tuesday and thursday) I just do WV circuits and 5 miles on Airdyne. On strength focused days (MWF), I do 5’s PRO or similar and then do Walrus work. Lately I’ve been sticking to OHP and TB DL as the strength components.
(put on 30# vest)
350 Walrus-style:
KB presses (pair of 22 kg bells): 20, 17, 15 reps
Weighted Pull ups: 14, 11, 9 reps
These were done supersetted (presses directly to pull ups) with 2 min between rounds.
1 mile Airdyne
(remove vest)
3x10 DB curls (45 lbers)
3x10 face pulls
Notes: Was tired this morning, but got in a nice amount of work. @ChongLordUno : thought you might like the 350 weight vest segment. So time effective and kinda fun. I know they’re supposed to be done with a single exercise at a time, but I like the superset aspect and almost find the weighted pull ups easier when still breathing hard from the presses.
Notes: Not easy. I was inspired by reading @T3hPwnisher’ s log , which is always a bad idea, and gave this a go. I didn’t necessarily push as fast as possible, but I was pushing at a decent pace none-the-less. I did it as:
5 sets of 3 rounds
5 sets of 2 rounds
5 sets of 1 round
His time was crazy fast and using 24 kg bells. I had no illusions of matching that, but wanted to see where the time would be using my natural pace for Walrus work.
Gotta keep it in the rotation. I was thinking of how one could base a training block around this. Maybe do it M-F as I did it above, and on the weekend try for a PR. Maybe do it for 3-4 weeks.
Notes: Changed it up a bit by doing 40 push ups straight, and then backloading the rounds with squats. Still kept the pull ups as multiple sets of 5. I’ll try to get something in this evening, as well.
OHP using a trap bar: 5x3x130 lbs with 3 hard KB swings (44 kg) after each set
(put on 30# vest)
1 mile Airdyne
Weighted ring dips, 3x max: 23, 21, 19 = 63 total Weighted inverted ring rows: 21, 17, 15 = 54 total
(done back-to-back with 2 minutes between rounds)
(remove vest)
1 mile Airdyne
3x8 plate raises 3x8 lat raises 3x20 pull aparts
(done as a circuit)
Notes: Really like the 350-method applied to weight vest work. A nice change from the straight high reps approach. That said, I need to find some time to get conditioning in. I’d been relying on soccer and mountain biking, but haven’t done these lately due to time conflicts. Might try some boxing or KB swings tonight, and will force myself to the track tomorrow.
Notes: I know I said I’d head to the track today, but the convenience of this workout on a workday is too enticing. I love that I can get conditioning and strength both, keep moving, and be done with it.
Notes: Great day training. Had a general idea of what I was going to do, but called an audible on the EMOM work. The work would take ~40s, leaving 20s of rest. It wasn’t too taxing, but kept the HR up and got in some extra reps.
Notes: As usual, I just stole this idea from Jim Wendler. He’s been sharing variations of how he’s been training using WALRUS work. I really like that I can get such variety in the midst of so much monotony. It reminds me a bit of @ChongLordUno with his burpees, in that you can always find tweaks and variations to keep progressing and keep it interesting.
Heading off to SF this morning, then meeting friends this afternoon in San Jose. Busy day! I’m glad I didn’t let a few sniffles talk me out of training.
Thanks! Been having fun keeping a similar approach but getting creative with the setup. I am now itching to add a 60# weight vest to through into the mix. I’ve adjusted to the 30# vest to the point that I can crank out high reps without too much trouble. A good problem to have, I guess.
Notes: I have a soccer game in a couple of hours, so not going too crazy but still got in 18 rounds of Dan John’s Armor Building Complex. Really like this workout. Trying to put my own twist on it (adding pull ups and airdyne and breaking up the rounds) to make it more of a training vs testing session. Still, getting those 3 rounds without setting it down gets tough as the workout progress.
OHP w/ TB: 5x5x130 lbs + 3 explosive pull ups after each set
(put on 30# vest):
1 mile Airdyne
5 rounds:
25 push ups (40 reps on last round)
6 pull ups
30 squats
1 mile Airdyne
(remove vest)
Easy curls, pull aparts
Notes: Slept like crap and feel pretty coldy, but took yesterday off and it didn’t seem to matter. Happy I got in some solid work in this state. Knew if I didn’t do it first thing I’d never get out there.
Notes: Not sure that was a good idea! But once the timer started there was no going back. It’s of course the weighted pull ups that make it so hard. I rotated between ring pull ups, chin ups, mixed grip pull ups, narrower, wider… and plugged through. The squats just take some time, so towards the end the next round would be started with less than 10 seconds of a break. If this doesn’t chase the last remnants of cold, then nothing will.
Just reading this with the thought of a head cold has me curled up in the foetal position, pressing my fingers into my ears, rocking back and forth with nausea and mumbling, “la, la, la, la, I can’t hear you!”
I don’t know how you managed to make yourself do all that — with a weight vest, no less! — but congratulations! Let’s hope you’re right and the cold is well and truly banished!
