MIM - the web is filled with different variations for home made weighted jackets depending on the tools you got at home and your McGyvre skillz.
Here’s a super easy sled.
http://www.rosstraining.com/articles/budget.html
Complexes including Burbees with weighted vest is badass n8tive!
P.M Workout
30 minutes with 25lb vest = 3.17miles
Thanks for the link Frenchie! A lot of this Ross stuff is very cool. I dig it.
And thanks for the tip on the pushups n8tive - i’ll def ease into it. I’m always looking for pushup variations, so i’ll remember these the next time. I just like how all pushup variations target different muscles and things like that. Its pretty fun. Plus i just got to watch Jack Lalane do these - and that’s pretty cool too!
Hmm…yeah, i wouldn’t worry about the elbow either. New movements, new DOMs - ironing out the kinks and all. Good thing you’re taking note, but I expect you’ll be good to go next B-ball day.
Native, I want to know if you ever did resistance band burpees? They’re freaking wicked!
And you’re so beastly. That Ross workout, your 30 lb vest, the push-ups, very inspiring.
[quote]Nikki9591 wrote:
Native, I want to know if you ever did resistance band burpees? They’re freaking wicked!
And you’re so beastly. That Ross workout, your 30 lb vest, the push-ups, very inspiring.[/quote]
Nope I have not tried burpees that way, where do you have the band - around the back for resistance on the pushups?? I have done tri burpees (jump into a pullup), long jump burpees, knee tuck burpees, clean&jerk burpees… but I will keep that one in mind for the future.
Please, I can barely reach a pull-up bar without a bench, I can’t do it from a burpee 
I wrap the band around my waist, and attach the other end to a door or something stable. Just keeps you constantly moving and the resistance is lovely. Of course, your vest adds pretty nice resistance too.
Clean and jerk burpees sounds… suicidal.
Lol actually, sounds intriguing. Do you just do a burpee with a bar in front of you, then clean and jerk it?
I wanna try it.
Yep that is exactly how you do the clean & jerk burpees, pick a lighter weight though - something that you can do time and time again!! Technically my hands never leave the bar, but it would be a personal choice of your comfort with doing this.
Okay I got ya on the resistance band stuff, that sounds like great fun!!
1/10/11 Monday
1)club swing
2)jump rope
3)mobility stuff
Chest & Triceps
warm up followed by
145lbs
x 5
x 4
x 4
x 4
Dips +30lbs
x 7
x 7
x 6
USA Fly x 40
Close grip bench 130lbs
x 4
x 5
x 5
65lbs tricep extension
x 7
x 7
x 7
USA Tricep Extension x 40
Burpees x 40
Notes----- Blah workout, It was freezing a** cold down in the cave today. Not sure why I felt it more today than normal, the temp. is not out of the norm of what I have been working in. Just feeling it more today for some reason, I still think my toes are down there That is all I really have to make a comment on.
1/10 P.M workout
3.66miles=30 minutes with 25lb vest
1/11/11 Tuesday
neural charge workout
jump rope
mobility stuff
240lbs Deadlift
x 4
x 4
x 3
x 4
205 sumo deadlift
x 8
x 8
x 8
band hamcurls
x 11
x 11
x 11
70lb bb good mornings
x 40
Hollow rocking x 1 minute
bridging x 45seconds roughly
HLR 2 x 10
Burpees - 45
---- Ooooo how I love deadlifting, something about taking a heavy weight (heavy for me at least) and pulling that sucker off the freaking ground. Just makes you feel almost superhuman. The set where I got 3 reps I was thinking about the weight, the technique blah blah and not just being in the movement - so I realized “man this is heavy” and could not bust out another one! Stupide brain anyhow. I like the sumos pretty good too, they will help my hip come along nicely I think - I hope. Bridging needs some more work, I used to be able to hold a minute without any problems - it will come back quickly though.
Yeah, I find my form deteriorates the more deadlifts I do, so I tend to stick with low reps. I remember once, few years ago, loading a bar up with 50kg (110lbs - not huge really) and doing ten non stop supersets of 10 reps of that with 10 push-ups. Jeez that was a killer. Wouldn’t try that now, but you might enjoy it.
yea that workout would leave a person panting and gasping at the air!! I will put it in my book o’ pain for a later date! Thanks
1/11 P.M workout
30lb vest = 3.5 miles = 28:40 minutes
The extra 5lbs felt well like an extra 5 lbs 
it was good though I did push harder today than normal and am finding that this is a pretty challenging way to get in some extra “walking”. I am thinking I am going to make Saturdays my long walk days and do 6 miles or so with the vest. Got to think on it but I think for now that will be the best day. Once I switch back to 5/3/1 I will probably be doing about 4-5 miles on days that I am not lifting but since I am lifting everyday M-F now I am happy with my 3-4 miles.
[quote]n8tive wrote:
Yep that is exactly how you do the clean & jerk burpees, pick a lighter weight though - something that you can do time and time again!! Technically my hands never leave the bar, but it would be a personal choice of your comfort with doing this. [/quote]
Umm…wow! that’s all I got to say. Thanks for all the burpee variations. I like the idea of a pullup burpee!
And nice DLing. So you’re pulling conventional and sumo? I also started pulling both and I’m the opposite, my sumo is a good 30lbs more than my conv. I quite like doing them both, but sumo will always be mainsqueeze
I don’t even know what hollow rocking is, but knowing you, it will probably make me see stars and induce vomitting.
Excellent training as per usual - keep it up!
1/12/2011 Wednesday
Mobility stuff (hip capsules and hip flexor)
Club swinging
120lb Press
x 3
x 3
x 3
x 4
90lbsSeated press
x 7
x 7
x 8
55lb bb front raise
x 8
x 7
x 8
USA Circles 1 x 40
Cross body curls 25lbs
x 6
x 6
x 8
bb preacher curls 65lbs
x 5
x 5
x 5
x 5
Tricep rope pulldown 40lbs
x 12
x 10
x 12
65lbs skull crushers
x 5
x 5
x 6
burpees x 30
Notes---- gonna keep the weight at this for another week and then a light week - then 5/3/1 first part of February. Pretty happy with the presses, normally I have slight discomfort in my right shoulder but today it was not there - not sure why but I am going with it for now I still think that the club swinging, the USA & the mobility stuff is all paying off by leaps and bounds. I usually spend 10-15 minutes a night before bed doing some mobility stuff and then the club swinging in the morning seems like the effort is coming together for me. I decided to focus a bit on my arms, call in conceited or whatever but I feel that my arms are lacking a bit - so a few weeks of concentration on them and we will reevaluate how I feel after that.
[quote]n8tive wrote:
1/11/11 Tuesday
---- Ooooo how I love deadlifting, something about taking a heavy weight (heavy for me at least) and pulling that sucker off the freaking ground. Just makes you feel almost superhuman. [/quote]
We should write an ode to deadlifting, or a haiku or something. 
I love to deadlift
Makes me feel super human
Pick that sucker up
Ooo, i love haikus!
Heavy weight on ground
Grunt! And now I have pnwd you
shamed squat rack curlers
^^ You ladies have talent!
I got… I got nothing.
…I’m sorry, what?
120 lb Press?
WT- I’m out.
I’m over here skipping to my damn lou about 75# and you’re pressing, what, your bodyweight?
Native, never forget that you’re one of the women here who inspire me lol
hahahahah love the haiku’s. u guys rock!
yah holy shit on that press. is that standing? strict or push?? lordy u’re such a beast.
Arachne & Mascherano You guys gots some great Hiaku-ing skills, more than me at the moment!! Laughing it up on this end!! Lets make up some t-shirts!
Nikki - Not hardly my bw on the presses, nope I wish. I weigh in at 135lbs (give or take). Thanks though, that is my goal by the end of the year to get 135lbs, that will be something won’t it.
deja - those are standing strict presses (military, right?). I am not kidding when i say I used to “HATE HATE” presses of any kind. Mostly cause my shoulder was so out of whack and hurt. Now I have taken control of my hurty-hurts & done mobility and swings like crazy and embrace my OH pressing!