9/11/23
10 minutes treadmill
100 26kg KB swings
1 Like
9/13/23
All with 16kg KB (rep scheme a la Dan John)
Cleans
3 rounds of 2, 3, 5, 10 reps
As little rest as possible between sets and rounds
Snatches
3 rounds of 2,3 5
As little rest as possible between sets and rounds
Hangboard pull ups 3x 2, 3, 5
OH Tricep Extensions green band 2 x 12, 15
1 Like
9/16/23
50 red band pull aparts
26kg KB cleans 3 sets of 2, 3, 5 reps
26kg suitcase carries 3x 50 paces each side
OH carry with hydrocore bag 200 paces (that was 
).
Orange band Flyes 2 x 20, 20
One arm rows with gray band and Fat Gripz 3 x 11, 11, 10
Adding the carries in feels great these past few workouts. I definitely feel stronger in them already.
Cleans were a little sketchy on those sets of 5 with the heavier KB. Managed.
For those that use kettlebells a lot, what’s the secret to not bruising your wrist? I have the turn down where it’s not smacking my wrist anymore but I am still banging it up.
2 Likes
9/18/23
New toys from Titan arrived so:
Back squats with 80lb sandbag
3x 12, 12, 12
Sandbag Zercher carry:
3x 50, 50, 40 paces
Hydrocore side to side swings 2x 50, 50
30lb Slam ball slams
3x 5, 5, 5
2 Likes
9/19/23
40 red band pull aparts
16kg KB swings 2x 30, 30
26kg KB cleans 3 x 5, 4, 4
Ab twists with 30lb ball 2 x 18, 18
Hangboard pull-ups 3x 5, 4, 3
OH Tricep extensions green band 2x 15, 16
One arm rows with gray band and fat Gripz 2x 12, 12
2 Likes
9/21/23
Suspended hamstring curls
3x 11, 11, 10
Essentially the ones from this article:
https://t-nation.com/t/how-to-build-big-hamstrings-with-minimal-equipment/283629
26 kg KB cleans
3 rounds of 2, 3, 5
Hydrocore snatch from waist
3x 12, 12, 12
Single leg RDL 26kg KB
3x 6, 6, 5
Man, I have weak hamstrings. That will change.
Calf Raise with BW
30-10-30 method
2 Likes
9/23/23
Hydrocore Side to side swings 2x50
80 lb sandbag cleans 3 x 10, 8, 8
Back squats with 80 lb sandbag 3x 12, 12, 12
30lb Slam ball overhead carry 2x 100 paces
Slam ball slams 3x 5, 5, 5
Edit to add video:
3 Likes
Finally:
1 Like
Took a few days off to nurse an angry elbow. Back at it later today.
Someone on another thread the other day (can’t find it now for some reason - maybe @simo74) mentioned that many lifters come into agreement with Dan John.
Edited to remove the already coined name.
3 Likes
Ha ha it wasn’t me but I read it too and agreed. Maybe it was @Lonnie123 or @T3hPwnisher
2 Likes
Ha I believe that was this post from @jdm135 :
3 Likes
Oops. Sorry @jdm135 not trying to steal the name.
Great idea and I totally agree. Dan just makes sense. Probably because he is not trying to reinvent the wheel on anything. The old ideas work just fine.
3 Likes
Ha! Great minds.
1 Like
Good job someone is awake. Well remembered sir 
10/5/23
Elbow still on and off painful.
50 red band pull aparts
100 alternating KB swings 16kg
KB cleans 16kg 3x 8, 8, 8,
30 lb slam ball overhead carry 4x 20, 20, 20, 38 paces
16 kg KB strict shoulder press 2x 10, 10
OH Tricep extensions green band 2x 12, 12
1 Like
10/6/23
Lower body and core focus
Goblet Squats
1x BW - 15 reps
3 sets of 2, 3, 5 with 26kg Bell
Stiff legged deadlift 80 lb sandbag
3x 12, 12, 10
Zercher Carry 80 lb Sand bag
3x 25 paces
1 x 40 paces
30 lb slam ball twists
2x 30, 30
Bridges
2x 12, 12
2x 30 sec iso hold. Trying to squeeze hamstrings/glutes
Hamstrings are the one muscle I don’t think I have ever felt the right mind muscle connection with. I can’t seem to fire them on demand like a lot of the other muscle groups. Maybe they just need more attention/punishment.
2 Likes
10/8/2023
Green band pull aparts 2x 15, 17
Hangboard pull-ups 3x 7, 5, 4
One arm rows with gray band and fat Gripz 3x 12, 12, 12
Kettlebell cleans 26 kg
2 rounds of sets of 2, 3, 5 reps
Hydrocore side to side swings
2x 50, 50
OH Tricep extensions green band 2x 15, 15
3 Likes
10/27/23
40 red band pull aparts
16kg alternating KB swings 2x40, 40
Ring dips 3x 10, 10, 9
Side to side twists 30lb slam ball 2x 26, 24
Stiff legged RDL 80lb sandbag 3x 12, 12, 12
Ring inverted rows 3x 8, 8, 7
2 Likes
10/31/23
2.5 miles with the kiddos Trick or treating.
11/1/23
50 red band pull aparts
16kg kb presses 3x 12,12, 12
Hydrocore clean and squat 3x 12, 12, 10
80 lb sandbag stiff legged RDL 3x 11, 11, 10
Face pulls green band 3x 12, 12, 12
Green band OH extensions 3x 12, 12, 12
Green and orange band neutral grip press 3x 12, 12, 11
1 Like
11/5/23
16kg KB swings 1x50
26kg kb swings 3x 25, 25, 25
80 lb sandbag RDL 3 x 10, 10, 9
Inverted ring rows 3 x 8, 6, 6 (10 breaths only between sets)
Ring dips 3x 9, 7, 8 (10 breaths between sets)
Slam ball twists 30lbs 2x 30, 30
3 Likes