5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
3x3 standing ab-wheel.
7 back and forth with the 50lb sandbag on my left shoulder.
Took ~3:20. Had to put the sandbag down for a couple breathes after the fourth back and forth. This is basically like carrying a small kid around, so I’ll need to improve my strength on this.
I’m feeling fatigued- tired at work and tired when I come home to lift. Not sure why. Could be because I began taking the walking up a notch in speed and distance- I’ve been consistently trying to walk 5+ miles a day and taking my HR up into zone 2 levels.
Supposed to not be fatiguing, but given that I’ve never actively did something like this for weeks on end maybe that’s not actually true and I need to give my body time to get used to it.
So I took my walks slow today and didn’t do any additional conditioning. We’ll see if I feel better.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 standing ab-wheel.
I’m feeling a bit better today. The presses felt easy. The pull-ups felt better.
4 back and forth waiter’s carry with 20kg KB.
Didn’t bother timing this.
10 minutes of KB snatches with 20kg-
Did 77 total. I did rep 1-40 alternating my grip, then rep 41-60 straight each with hand, and then 61-77 alternating again.
I worked out yesterday but didn’t have time to log-
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
3x3 standing ab-wheel.
4 ~20m 24kg goblet carry with the kb held further away.
The fellow where I got this from had a different name, but I don’t like it. So I’ll use what it literally is.
30 minutes of walking around the house with a 30lb backpack on.
An hour of back and forth in my house with 20lb in my backpack, doing 1 dip at one end and 1 lunge on each leg on the other end.
First time doing weighted dips, so it didn’t feel easy. The lunges felt easy but I started feeling some odd pain in my right toe.
My HR also began shooting up past 150+ after 30-something minutes, so I began doing dips and lunges every other back and forth to let the HR go down, etc. Apple Watch says I kept an average of 142, so good enough.
I can’t seem to get my HR up with weighted backpacks. I think I’m not capable of walking fast enough with the backpack on.
I had some pretty bad pec soreness yesterday. They feel a lot better today. Still a bit sore.
I went on a trip yesterday and came back today. Took a bunch of protein powder with the intent to drink those instead of eating random stuff as you would on a trip with friends. I failed at that (managed to drink half of the protein I packed though!), and I slept poorly.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 20kg KBs
1x3 Weighted pull-up with 20lb in my backpack
2x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 standing ab-wheel.
I worried that the weighted pull-ups would feel a bit difficult today but they didn’t. So I brought the weight back to normal.
The presses feel really easy. The cleans are actually feeling more difficult. Imma try upping the weights tomorrow.
2 back and forth bottom up KB carry with 8kg
3x bottom up KB carry with 10kg, switching hands when I turn around.
This didn’t feel that bad. I failed halfway through on the left hand on the third set.
10/1/9/2/8/3/7/4/6/5 100lb sandbag bearhug squat + 1 back and forth while holding a 20lb ricebag out in front of me.
Took ~9:47.
This felt pretty hard. I’m really weak with my carrying stuff far away from me, so this is an easy way to add that in. My lower back and abs got sore and painful.
1 round of armor-building complexes with 10/12/14/16kg
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
3x3 standing ab-wheel.
The 24kg KBs require actual effort to clean. The presses feel ok. They’re not light. I need to focus more on technique.
The pull-ups felt pretty easy today.
4 back and forth while carrying the 50lb sandbag in one arm and suitcase carrying the 24kg KB in the other, taking a break in between each ‘back’ and ‘forth’ for 15 or so deep breathes.
This felt challenging. I’m having a hard time balancing and walking while carrying the weights like this. The sandbag always began falling out of my arms when I squat down to put the KB down, so I’ll need to work on improving stability and strength there.
one arm KB front squat- 3 reps with 8kg, 12kg, 16kg, 24kg.
I wanted to see where form begins to break down. This felt easy on the right side all the way through. The left side saw form breakdown with the 24kg.
I began to have really sore legs a couple of hours after the lifting yesterday. I could barely walk. Continued in today. My inner thighs especially felt very sore.
Things loosened up a lot after I completed my lunch walk though.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 kneeling ab-wheel.
I really need to focus on putting an effort into the KB cleans. I keep approach them with a lackadaisical attitude and it feels harder than it should be.
The pull-ups continue to feel good.
4 back and forth waiter’s carry with 16kg KB. Two laps with one side, then two laps with the other side.
10 min AMRAP of-
20 KB snatches with 24kg, 10 on each side.
10 50lb sandbag thrusters.
Got 2 rounds completed with like 1:40 or so remaining. Abandoned the AMRAP at that point and did straight thrusters. Completed 17 before the timer ran out.
This is hard from a strength perspective- my shoulders are not strong enough to do 24kg snatches without stopping. The movement itself doesn’t feel bad but I ran out of steam at around 5-6 reps consistently.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 16kg KBs.
3x3 standing ab-wheel.
I thought I felt no fatigue from the snatches yesterday, but I was mistaken- the clean and press away felt tired and noticeably more difficult than before.
10 EMOM-
100lb sandbag alternating shoulder carries with 20lb in my backpack.
This felt pretty tiring. I initially set the timer for 14 but decided 10 is enough once I got there.
I last did this back in July 24, so it’s been a while since I walked with this weight on my shoulders. But I don’t think that explains why this felt so tiring. I think it’s because the top strap on my backpack popped off, so the weight isn’t as close to my body.
This isn’t a big deal on the pull-up, but I think it’s making a big impact when I’m trying to stabilize carrying a load on one shoulder- backpack is shifting one way while the sandbag is forcing me another way.
In simpler terms- this sucked. It’s great. I should do more of it.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 14kg KBs.
1x10 kneeling ab-wheel.
Press felt better. Not easy though. Maybe the weight is too high.
6 back and forth farmer’s walk with 24kg.
Did 2 back and forth, then a minute rest, and so on.
EMOM 10 rounds with the 24kg KBs-
1 clean
2 front squat
Trying to improve my cleans. It felt good and became pretty easy by the end. Watched Dan John’s video on how to do this and it really helped.
50 goblet squats with 24kg KB in 1:57
Did this no lockout style at top. Put the bell down to rest for 10 deep breathes when I had to.
50 inverted bent-knee row.
I forgot to time the rows. Rest for 10 deep breathes when I had to.
An hour of back and forth in my house with 30lb+4kg in my backpack while suitcase carrying a 8kg KB, doing 1 push-up at the end for the first 30min, then did it straight afterwards.
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+2kg in my backpack
3x3 one-legged RDL with 16kg KBs.
3x3 standing ab-wheel.
The presses felt pretty easy today. Very good. Same with the pull-ups and the ab-wheels.
10 EMOM back and forth double KB front rack carry with 24kg KBs
Felt this in my abs. Cleaning the KBs felt ok.
10/1/9/2/8/3/7/4/6/5 50lb sandbag thrusters + 5 jumping burpees
Took ~10:59
I only remembered when I got to 8 that this is the same idea as Kalsu. Felt very hard and I collapsed onto the floor for a bit afterwards. It’s been over 15 minutes since I finished this and I’m still feeling lightheaded.
Day 25 (going to start logging the day so that I remember to do 40 and then switch movements)
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
1x10 kneeling ab-wheel.
8 EMOM back and forth 24kg goblet carry with the kb held further away.
This gets me winded.
Day 26
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
3x3 standing ab-wheel.
Improved my form on the KB presses and now they’re feeling more difficult. It gets better than the third set, so I’ll keep at it.
My right hand hurt during the ab-wheels. I think I put a lot of strain into holding myself upright and the strain is finally showing.
4 back and forth 24kg suitcase carry, alternating between hands.
10/1/9/2/8/3/7/4/6/5 double kb front squats with 24kg.
Done in ~8:19. This felt a bit tough. Definitely a strength workout.
Day 27
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
1x10 kneeling ab-wheel.
Right hand still gives me weird feelings during the ab-wheels.
bearhug carry the 100lb sandbag for 3 back and forth
shoulder carry the 50lb sandbag for 6 back and forth, alternating shoulder after 3.
Completed in ~3:37
Not bad. I was honestly surprised that I could go back and forth 3 times with the 100lb sandbag. Footspeed dropped a lot on the third set but I managed it.
Day 28
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
3x3 standing ab-wheel.
3x 2 back and forth with the 50lb sandbag held down at my waist.
~30 second rest between sets. Felt it in my arms and bicep. This is a good variation.
10 minutes of KB snatches with 24kg-
Did 81 total. Shoulder definitely not strong enough for this. Form is a concern and I’m pretty sure I’m doing this improperly with this weight. The weight keeps crashing down onto my forearms. I’m pretty sure they’d be ground meat if it weren’t for the wrist pads, since I’m definitely feeling pain from this.
2 mile’s worth of back and forth with 20lb in the backpack and goblet carrying 10kg KB, doing 1 push-up every 3 back and forth.
This really fatigued my arms and whatever muscle in the chest that fires while holding something. I eventually settled on being able to do 3 back and forth before my HR went past 145, at which point I rested just enough for my HR to drop a bit.
Took ~50 minutes.
Day 29
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
1x10 kneeling ab-wheel.
Everything felt pretty good.
The Eagle by Dan John- Completed in ~11:27
This is great. Every part of my body is exhausted. Progressively took longer and longer rest between sets because there’s no way that I can do this without putting the KB down.
Day 30
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
3x3 standing ab-wheel.
The pull up and the presses felt rough today. My body is still quite sore and tired from yesterday’s conditioning.
My right hand felt good on the standing ab-wheel.
3 minutes of AMSAP(As many sets as possible) of 50lb sandbag bearhug carry back and forth
Did 9 total with 10 seconds left on the clock.
Did this without having to put the sandbag down.
Abs got sore, then legs got sore, then my lower back and lats got sore.
I’m probably seeing the greatest improvement with loaded carries through this run of Easy Strength. There’s no way that I could have done this a month ago without stopping at one point.
Day 31
5x armor-building complex with 10kg KBs.
3x3 Clean and press away with 24kg KBs
3x3 Weighted pull-up with 20lb+4kg in my backpack
3x3 one-legged RDL with 16kg KBs.
1x10 kneeling ab-wheel.
Everything felt great today. Tempted to go up in weight with the presses.
2 100lb sandbag shoulder carry back and forth each.
This felt rough on each second lap. The left side felt considerably worse, but that’s probably because I went with my right side first and didn’t rest that long.
Tabata 50lb sandbag ground to overhead with a squat in between.
Did 4 reps each. I started out doing it as a thruster and decided to strict press it starting from the third round; though strict press is putting it loosely.
This felt tough, but I could have done more. Good level intensity for how fatigued I’m still feeling from The Eagle. My legs and overall body still doesn’t feel fully recovered! I know because I still can’t walk fast!