Morning is a little disjointed today. Wife is running a half marathon, so I got up at 0550 with her alarm, immediately hit 100 KB swings w/40kg bell since that only took like 2.5 minutes, hung out with her while she got ready, then got in 50 burpee chins and another 50 swings, still fasted. No real plans otherwise. Most likely some weighted vest walks and bodyweight work along with the Tabata front squats, although I’m tempted to give the ABCs another go.
Definitely feeling that “post deep water deadlift” fatigue.
You know Pwn, when you type out ABC for your Armor Building Complexes, it reminds of that one old Jackson 5 Song, except we’ll have to modify it a bit cause those look incredibly brutal. Congrats on the PR.
A B C, It’s NOT easy as
1 2 3, NOT as simple as
Do re mi, A B C, 1 2 3
Uhhh… Armor Building Complexes
Been looking at the ABC this morning and wanted to get your thoughts. Due to space constraints I don’t have double KB’s but was thinking about doing ABC using a single KB and swapping front for goblet squats, think this would work?
Thanks, not far off my initial thinking but was gonna go goblet but to hell with it I’ll do as the man suggests. Gonna take this for a spin tomorrow with a 16kg bell for 5 sets per side
A fantastic Easter. Got up, kiddo hunted eggs around the house. I got in 50 burpee chins after that before Easter breakfast, which brought my hips back to life. Got in my Tabata KB front squats soon after, daily work was accomplished, and I ran “Devil’s Trinity” out of Tactical Barbell 2.
1 minute KB swings (24kb)
1 minute burpees
1 minute heavy bag (Body Action Set in my case)
5 rounds of the above
“Normal” is a 1 minute rest after the 3 rounds, but I went with advanced and cut that out, mainly due to time. It was a nice change of pace. I DO miss the BAS, but it’s always an opportunity cost to hit it. Today, it felt right.
I’m feeling a little soft these days. May just be the post 10 mile ennui. That said, I was re-reading the rules for the comp I’m doing on 25 Jun, and they’re going to release the events the WEEK of the comp. That’s awesome. No 8 week training cycle for it: just show up strong and smash it. I’m game.
I think you said before that you don’t like how standardized Strongman is getting? I think the comp you’re planning to do has the right idea for what the average Strongman comp should be.
100% agree. This is really going to be a test to see where I am with this sport. If I do this comp and STILL feel pissy about it, it means I’m done. This is within 20 minutes of where I live and I can’t actually train for it. It’s everything I say I want.
Axle clean and strict press away (3:45 between sets)
12x161
8x11x161
10 pull aparts between first 5 sets
Immediately after 9th set: raises and core, no rest between movements
DB lateral raise
20x20lbs
21x10
22x5
23x2.5
24xEmpty hands
Reverse hyper/standing ab wheel
2x30x360/20
50 dips
25 pushdowns
Poundstone curls
136xAxle+2.5s
POST WORKOUT SHAKE
CONDITIONING: KNIGHTS TEMPLAR
20 rounds of: 1 ABC w/24kg+2 burpee chins
Notes: This was an interesting workout. I was absolutely killing it through the first 5 sets. It was basically a competition to outrun my lungs. I’d get in a big breath, clean the axle and press away until about rep 9, take another breath and finish it. Around round 6, I had to drop the axle after rep 10, reclean it and get in the 11th. Same with set 7. On set 8, when I hit the 7th rep I just completely ran out of gas. It was like someone just shut off the power to my body. I ground out 1 more rep, dropped the axle, recleaned it and got in another 3 solid reps. On set 9, same thing happened. This was some real sneaky ninja fatigue. Definitely grew from it.
Poundstones felt solid on the arms. That conditioning WOD I came up with is pretty decent. Cluster bomb still hits harder, but this was a good opportunity to get in more reps with the ABCs. Helped me improve my clean technique with the KBs too: learned the value of cleaning up AND back.
Dude - I’m just in awe of the daily volume of work you do. I do one work out and I find it hard to get motivated to go start again. I guess that’s the difference between us though.
That said I read your log and I can’t help but feel my excuses kinda fall away. It is possible to do more. And it is a choice.
@whiplash1 Thanks man! It’s funny: I never got into metal. And I realize there’s like 400 genres of it and I’m sure to find SOMETHING out there I like if I spend the time, but outside of a select few Metallica and Megadeath songs, it never connected with me. I am, however, completely unashamed 90s nu-Metal trash, haha.
@carlbm Really appreciate that shared sentiment dude. Like you wrote: it’s a choice. And Dan John really took away all the excuses when he wrote about Tabata. We all have 4 minutes. And that little nagging voice really stings sometime.
And hell, even 2 minutes can do it if you make the most of it.
Getting older, that’s one of the most valuable lessons I’ve learned about time management. I don’t get MORE time: I just use ALL of it.
Saw what you just put away in your log. Good on you!
That’s a better version, from now on you must sing that out loud before your ABCs.
