I cant seem to find that old thread - so I will post here. I need to know what you did yesterday in training. Can you also get hold of a few tires, heavy rope and an axe for training purposes. I hope to hear from you soon. In faith, Coach Davies
Thanks Coach. I would greatly appreciate you posting some other weighted gpp movements b/c I can’t get enough of the stuff. I bought your program and I’ve been doing the wheelbarrow walks and one day I threw in the rope pulling you talked about in your article and I was hooked. I was just wondering if there was some form of weighted gpp I could do after my upper body workouts? Thanks again.
Kevin, have you done any upper body sled drags?
dp
Was looking for tuesdays workout…guess that must’ve been a misprint on coach’s previous message that said “Monday kettlebell work”…I guess it’s supposed to be tuesdays workout
whoops another typo - todays session was posted as Monday. Hope there wasnt too much confusion - today was a basic active recovery day. In faith, Coach Davies
Woo Hoo! Nate Dogg is back on track and hitting it up Renegade style once again. I took a three-week break from Renegade training and was hitting it Westside style (which is VERY similar to Renegade Training) in order to let my joints heal up and get my energy levels back. So now I’m ready to tear it up. And I’m looking forward to Coach Davies’ article on training for strength and mass. Hopefully,it will be posted soon. Until then, it’s time to hit these workouts once again. Hey Coach, was that a misprint about the second workout for Monday? Or is that for Tuesday??
DP, no I haven’t done any type of sled work but I have been thinking about getting one. I’m hoping that Coach will have something good for me but in the meantime, do you do any type of upper body dragging and if you do how do you do it? Thanks.
What joints are hurting? From what? Westside made me hurt more than this stuff.
Coach yesterday all I did was spar 10x3min rounds. It was more of a chess match than a fight so It was not very physical. I have already got the tyres and an axe and am getting the rope today from a boating store. Since reading your post and articles I have began collecting. I have a big pile of sand for shoveling around If you see any use for that,I have made a sled, I have found 2 old beer kegs, have alot land to train on and can usually get or make anything I would need for training. I also have pads, a bag, medicine balls and weights.
Coach this training will take priority over my boxing training I really need to increase my conditioning. I want my conditioning to be my greatest weapon.
Coach thankyou for your time I really apreciate it Ausbox
Nathan, my shoulders, elbows and knees became very sore with Renegade training. I think it was due to the Olympic movements, as that seemed to be the only thing that caused me any problems. And yes, I know how to do the Olympic movements (not perfectly), as I did compete as an Olympic lifter a few years ago. I feel good now that I’ve had a few weeks away from the Olympic lifts. I am back on track, Renegade style, and I did Monday’s workout today. I did substitute other exercises for the snatches, but I feel good. It was a great workout, and everything else worked fine! 
Kevin, for upper body sled drags you can do a
flye movement, an uppercut, arms straight out
in front of you, and my personal favorite is
doing a reverse flye movement. I’m sure there
are others. have fun. dp
Wednesday:kbell 2 hand swing x 25, kbell bent press x 5, kbell 1 hand swing x 15 (perform 3 sets, in circuit fashion with 35-45 second breaks)//rope work 3 minute rounds (see next post for additional protocols)rounds 1,3,6 50 pushups, rounds 2,4,6 15 dips//Bench 5 x 3 reps @ 65% max with 35-45 seconds rest, Push Press 4 x 5 reps, Turkish Getup 2 x 5 (each hand),Med ball pushup 2 x 15 (each hand, remember perform with one hand on ball, other on ground),Plate raise 3 x 15, Tricep extension (“skull-cruchers”) 3 x 12, Reverse Hyper 3 x 25//Weighted GPP (plenty of options Kevin!)wheelbarrow or farmers walk 5 minutes (with heavier weight established on Monday) &/or Tire chop 2 x 3 minute rounds (total work 12 minutes - remember to alternate support/drive arm with each round) &/or tug of war pull ins x 2 x 5 minutes//Leg raise (alternate pike and tuck) 3 x 8, Bar hang 3 x 30 seconds. Have fun, In faith, Coach Davies
okay, we’ve been skipping for a while now & I want to pick it up to another level. We’ll start simple and then in a few weeks you should be at the desired level. In the 3 minute pattern, patterns are broken into 30 second splits. If you have a watch timer use it and it will make it easier. They are 6 patterns and are as such:(1) feet together (2)cross-over (3) “ali” shuffle" (4)crossover (5) high knees (6) cross-over. Start trying to implement and give me some feedback. In faith, Coach Davies
couldnt find the other post but wanted you to have this://kbell 2 hand swing x 25, kbell bent press x 5, kbell 1 hand swing x 15 (perform 3 sets, in circuit fashion with 35-45 second breaks, remember to substitute dumbells if you dont have kbells)//rope work 3 minute rounds with 90 second “active breaks”(see next post for additional protocols)rounds 1,3,6 50 pushups & 15 burpees, rounds 2,4,6 60 seconds tire chop + 15 burpees//Plyo Pushup 30 seconds on, 45 off x 5 sets, Dumbell Side Press 2 x 15, Handstand Pushup hold 3 x 15 seconds, Turkish Getup 2 x 5 (each hand),Med ball pushup 3 x 15 (each hand, remember perform with one hand on ball, other on ground),Plate raise 3 x 15, Dips 3 x 15, Reverse Hyper 3 x 25//Tire chop 3 x 3 minute rounds (total work 12 minutes - remember to alternate support/drive arm with each round) &/or tug of war pull ins x 2 x 5 minutes//Leg raise (alternate pike and tuck) 3 x 8, Bar hang 3 x 30 seconds. PLEASE LET ME KNOW HOW IT GOES. Have fun, In faith, Coach Davies
Coach the workout was fantastic I loved everyminute of it. I only missed the dips because My triceps were too fatigued I tried parallel bar dips but had nothing left. I came home strong from that point on though.
I had to work hard throughout, It made me relise how underdone my training has been in the past. This type training gives my confidence a huge boost I know I will get in top condition.
thanks Coach
Ausbox
Coach I was not too sure what dumbell side presses were. Could you please explain these to me. Thanks Ausbox
Where are the sprints!?!
Thursday: kettle bell work done in circuit fashion with 45-60 seconds rest between sets., kbell 2 hand swings x 15, , kbell 1 hand swings x 10, perform 3 sets//Rope work 3 minutes rounds with 1 minute active breaks. Rounds 1-6, 30 seconds shuffle, In faith, Coach Davies
If you want me to post sprints please make me aware just like Nathan N or Ausbox have. Because you just might be the only one interested Nathan - please inform me of your general goals/use of sprints right now. In faith, Coach Davies
Yes, Coach. Post sprints.