Scouts, shooting, raw vs equipped… I’ve been gone too long! Damn nice zerchers…
What if if shoot while being in gear? I trained with a Chicago Swat team the other day and one of the exercises was to rappel down a building 4-story then sprint 25 yards with full combat gear on and then hit the targets. That was so much fun.
BTW good liftin.
Thanks guys.
4/20
1a.squat 355x3,405x3,455x3,500x1,550x1
1b.cgb 225x3,245x3,275x3,315x3,350x1
2a.front squat 225 5x5
2b.chinup bw 6x5 sets
finisher: 1bw squat,1 pushup no rest
2 bw squat,2 pushups…
to 10 bw squat, 10 pushups
minimal rest with the finisher
At first glance your workout today looked short and sweet. Then I reread the numbers. 550 squat and a 350 cgb are very impressive and so are the chin ups. Your finisher has me curious. I’m gonna try that next week. Haven’t tried anything like those in a long time.
I Like what is going on here, nice work…
giving me good ideas
Great squats adn CGB, Steve. Strong as hell. Nice chinups as well.
Those are some damn fine squats and CGB’s, Steve. Big work, now all you need is a prowler.
Thanks guys. I’m feeling it today. The squat-pushup finisher was tough. I have a few more finishers I’ve picked up from Cosgrove, Ross and DeFranco I want to throw in.
Joe, I have a homemade sled that I need to pull around more often.
i need to pull my sled again too.
that is some serious metabolic work that you are throwing onto the end of a pretty serious strength growin session. Is your weight still coming down?
MJ, I’m holding steady around 255-260 lbs but I feel ‘thinner’ and my stomache is visibly smaller then it was. My diet is far from perfect but I’m not nearly as bad as I used to be.
550 is a big squat. I like the work going on in here. I need to add more conditioning in.
Thanks Jack. I’m planning on some sled dragging, sprints and rock carrying when I get home.
What do the rest of you guys do or hope to do for conditioning?? I’m looking for any new ideas or suggestions.
[quote]ecogenx wrote:
Thanks guys.
4/20
1a.squat 355x3,405x3,455x3,500x1,550x1
1b.cgb 225x3,245x3,275x3,315x3,350x1
2a.front squat 225 5x5
2b.chinup bw 6x5 sets
finisher: 1bw squat,1 pushup no rest
2 bw squat,2 pushups…
to 10 bw squat, 10 pushups
minimal rest with the finisher[/quote]
looking good Stevo.
[quote]ecogenx wrote:
Thanks Jack. I’m planning on some sled dragging, sprints and rock carrying when I get home.
What do the rest of you guys do or hope to do for conditioning?? I’m looking for any new ideas or suggestions.[/quote]
I do sled dragging, loaded wheelbarrow pushing, and sandbag carries in circuit format fished off with sled sprints.
Oh and flag football, thats pretty good conditioning too.
ECO - Slosh Pipe…google Dan John and slosh pipe…make sure you have someone video your first attempts!! And it involves Zercher carries!!!
Steve, I need to get off my ass and start running up and down this hill, that’s right outside my house:
4/22
sprints,sled drag,BW exercises: 5 rounds of each
My son did this with me. He is in much better running shape then me.
Jack, get out there and run that hill!
OG, slosh pipe sounds interesting. What kind of exercises do you typically perform?
Joe, you and I have similar conditioning workouts.
Pete,thanks for the support.
ECO- Slosh Pipe excercises, and you can find many more on the web.
Zercher carries for 75yrds x 4 or as many as I can do before death visions take over.
Overhead carries a complete an utter devastation of your stabilizers for your shoulder and upper back…
Overhead holds for time, another great stabilizer beat down
Overhead squats…insanity times 10…
heck you can even do curls with it if you want…its like curling an anaconda!
The slosh pipe only weighs about 37/38lbs, but because the water is moving back and forth with your every little body change its a beast to control as you tire…great core work…you hear the water starting move down the pipe and you start thinking…Ut oh!!
Peace
[quote]OldGoat wrote:
heck you can even do curls with it if you want…its like curling an anaconda!
The slosh pipe only weighs about 37/38lbs, but because the water is moving back and forth with your every little body change its a beast to control as you tire…great core work…you hear the water starting move down the pipe and you start thinking…Ut oh!!
Peace[/quote]
Great description. I can definitely hear the “uh-oh.”
[quote]OldGoat wrote:
ECO- Slosh Pipe excercises, and you can find many more on the web.
Zercher carries for 75yrds x 4 or as many as I can do before death visions take over.
Overhead carries a complete an utter devastation of your stabilizers for your shoulder and upper back…
Overhead holds for time, another great stabilizer beat down
Overhead squats…insanity times 10…
heck you can even do curls with it if you want…its like curling an anaconda!
The slosh pipe only weighs about 37/38lbs, but because the water is moving back and forth with your every little body change its a beast to control as you tire…great core work…you hear the water starting move down the pipe and you start thinking…Ut oh!!
Peace[/quote]
I’ve been dying to make one of these. my problem is where to keep it. there is a big field behind my office, that would be perfect for a flipping tire too. hmmmm