Glad to see you around again, and I hope the surgery goes off without a hitch.
It’s terrible in its own enjoyable way, so I think I’ll keep at it for at least a while. The combination of sprints and O-lifts is trashing my legs WAY more than I expected.
28/02/2022
0645hr start
45° Hypers
Decided to make these a mainstay again (for now), and also to do them first in the workout. I was having trouble getting my nervous system fired up for the O-lifts, and it’s really just an issue of not being awake enough. So while these fatigue my posterior chain/back, they also wake me up and remind me to keep my back tight and engaged for the subsequent lifts.
Power Snatch Litvinovs
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Gotta start these workouts earlier, because I once again ran out of time for the assistance lift I wanted to do. Still, overall, happy with this layout, even if it’s no longer “One Lift a Day”; the spirit of simplicity and focusing on less to gain more remains.
This sounds excellent
I really enjoyed it. Chuck the weight with ferocity, calmly walk up and retrieve it, repeat. Very meditative.
I love it, i did a poor man’s version with a basketball a few weeks ago
Im definitely going to keep that “discus” idea in my back pocket. Cheers
01/03/2022
0635hr start
Running
Circuit, 3x15
Odd question but if I wanted to do something along the lines of litinov but couldn’t run, for example a workout when I’m also watching my toddler, what would you suggest to replace running? I have an elliptical, a jump rope, a sled (my son likes riding it lol), and a couple kbs…
Dan John has written about “Litvisleds”, Litvinovs with sleds. When he describes them, he uses a harness and pulls but i can’t see why pushing wouldn’t have the same effect.
Thanks
I’ve done just that: front squat into sled push. It’s fantastic.
I’d use the sled, like @dagill2 and @T3hPwnisher mentioned, if only because you mentioned your son likes riding it and that would be a sweet bonding moment.
Barring that, I could see kettlebell swings being an acceptable alternative too. Just set a timer for 75-90 seconds and swing away. This is what I’ll do when I can’t run between sets.
02/03/2022
0635hr start
45° Hypers
C&J
This is such a brutal combo, especially with each rep being a full clean + jerk. Ran out of time for the last few sets, but it’s fine, I still got in some quality work. Not gonna fret about it.
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Got cut short again, but this time because I’ve had to give myself a hard cutoff time to get some things ready before work, and not be as rushed. Also, especially on this day, I need more rest. The C&J is a big movement, especially at 5 reps, and I don’t want to rush the reps.
I can’t just dive into these without some type of warm-up exercise, so I think I’ll break it up into 3 sets of BW hypers to get things going, hit the sets for the main lift, then finish with some quick weighted hypers. I’ll save the rows/curls/presses/etc for Saturday, when I throw, because I’ll have time to stretch things out if need be.
I know you’ve talked about the dangers of logging to get internet likes, but dude, I LOVE what you are doing with this training.
Are those sprints all out?
How long are the rest period?
One 400m sprint alone is already awful
Yeah I think your right about the bonding thing. Thanks for the input overall too.
As all-out as I can make ‘em after a lift.
No rest between the lift and the sprint, but 3 minutes between each set.
03/03/2022
0635hr start
Running
Circuit; 40 sec on/20 sec off, 9 min total
04/03/2022
0635hr start
45° Hypers
Clean Pulls
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Not doing that KB walk again. The 400m runs are just easier to execute.
Also, again, basically just had enough time to warm-up and do the main lift. Which, upon reflection, is fine. This week was 7x5, next week is 6x3, and the week after is 5/3/2, meaning I’ll have more ability to add on assistance work towards the end of the cycle. Not a big deal.
Is that a Dan John loading protocol?
Looks like the “One Lift a Day” protocol