so today i took another 15 second off my rest time between sets, getting down to 1 minute 15 seconds between each set. i only had one problem during the workout. it started out great, but on my fifth set, my stomach RANDOMLY felt like i was going to explode, so i had to run to the bahroom and take a serious crap. i sucked cus that stopped my workout for 6 minutes. went back and did 7 more sets for a total of 12 sets.
yesterdays workout i did 12 sets again, BUT this time i went the whole way through, without that 5 minute shit break inbetween sets. it was ALOT harder than i expected. hoping to get 13 next time.
well i did 13 sets today with 1min 15sec rest in between. i can honestly say that physically, it was the hardest thing i have ever done in my life.
freakin 14…ehh
[quote]dayne_lathrop wrote:
so today i took another 15 second off my rest time between sets, getting down to 1 minute 15 seconds between each set. i only had one problem during the workout. it started out great, but on my fifth set, my stomach RANDOMLY felt like i was going to explode, so i had to run to the bahroom and take a serious crap. i sucked cus that stopped my workout for 6 minutes. went back and did 7 more sets for a total of 12 sets. [/quote]
You taking anything peri-workout? What about pre-workout?
Sometimes if I over-do it on the pre-workout hype it messes up stomach…
i take 2 scoops of Anaconda and 2 scoops MAG-10 with 1600ml water. i drink 800ml before and drink about 200ml DURING my sets, but right after i finish my last set, i chug the rest of whats left. i dont get full from it at all, i have taught myself to be able to chug half a gallon of water with ease, that way there is no excuse for a sucky workout from a “bloated feeling.”
[quote]dayne_lathrop wrote:
[quote]MikeTheBear wrote:
[quote]dayne_lathrop wrote:
…
This has turned into a little support thread for those of us doing the workout. I think we may need it.
[/quote]
indeed it has 
im wondering how many people have attempted this workout…[/quote]
Its funny I did it once at one of the base gyms and since then ive seen a couple people replicate it without ever having seen this website (I asked of course). I think a lot of people look at something like this an it makes them think back to football camp.
Ive typically performed the workout after the deadlift on the 5/3/1. I have to perform it on a treadmill so I can’t run as fast as I can so I increase the angle of the treadmill.
My best so far is 6 with 115 at 80 seconds rest.
Anyone try the workout with split snatch or split cleans yet?
Is there any other conditioning workouts like this that anyone has?
I’ve been doing this workout but I switched the snatch to Power pulls and I use the prowler to sprint 80yds. So it goes:
Power pull x3 @ 135
Prowler + 140lbs 80 yds
Power Clean x3 @ 135
I do 12-15rds 45 secs rest (if i feel good) or 90 sec (if Im dragging ass)
Love it so far not sure If i should up the weight or cut down the rest time…Ill play with it and see what feels right
SKI_USMC:
Devildog, have you ever tried Hise Breathing Shrugs… making sure that your shoulders come up as high as they will go while breathing deeply in… go heavy for high reps… as in 20 or more consecutive reps.
Looks are deceiving… a single heavy high-rep set will have you huffing and puffing and sweating like a pig.
[quote]cutthoat25 wrote:
I’ve been doing this workout but I switched the snatch to Power pulls and I use the prowler to sprint 80yds. So it goes:
Power pull x3 @ 135
Prowler + 140lbs 80 yds
Power Clean x3 @ 135
I do 12-15rds 45 secs rest (if i feel good) or 90 sec (if Im dragging ass)
Love it so far not sure If i should up the weight or cut down the rest time…Ill play with it and see what feels right[/quote]
I wouldn’t go below 30 seconds of rest, I much rather have you increase the weight rather than cutting rest too much.
The problem with strength-endurance programs (also known as GPP) is that they often want to focus so much on the “endurance” (although to sound more mainly they call it conditioning or work capacity instead of endurance) and not enough on the “strength” aspect.
STRENGTH not endurance is the real key to strength-endurance. You should aim to go as heavy as you can while…
- Still being able to accelerate all reps
- Maintaining a good workout density
Ok, it’s better for strength-endurance. But what about fat loss? From experience focusing on the strength aspect will lead to much better and faster body composition changes than focusing on the endurance part. Going heavier creates more physiological perturbation and thus will require more energy to adapt.
I’m glad to see the approach having some success with you guys!
[quote]Christian Thibaudeau wrote:
[quote]cutthoat25 wrote:
I’ve been doing this workout but I switched the snatch to Power pulls and I use the prowler to sprint 80yds. So it goes:
Power pull x3 @ 135
Prowler + 140lbs 80 yds
Power Clean x3 @ 135
I do 12-15rds 45 secs rest (if i feel good) or 90 sec (if Im dragging ass)
Love it so far not sure If i should up the weight or cut down the rest time…Ill play with it and see what feels right[/quote]
I wouldn’t go below 30 seconds of rest, I much rather have you increase the weight rather than cutting rest too much.
The problem with strength-endurance programs (also known as GPP) is that they often want to focus so much on the “endurance” (although to sound more mainly they call it conditioning or work capacity instead of endurance) and not enough on the “strength” aspect.
STRENGTH not endurance is the real key to strength-endurance. You should aim to go as heavy as you can while…
- Still being able to accelerate all reps
- Maintaining a good workout density
Ok, it’s better for strength-endurance. But what about fat loss? From experience focusing on the strength aspect will lead to much better and faster body composition changes than focusing on the endurance part. Going heavier creates more physiological perturbation and thus will require more energy to adapt.
I’m glad to see the approach having some success with you guys![/quote]
Coach,
first of all, i am very thankful for the support! this is by far the simplest, yet toughest workouts i have done. my fitness level has really excelled because of it. i am down to about 8 or 9% bodyfat right now. hoping by the end of this week i can get down to 7, seeing as how poloquins insulin resistance protocol is AMAZING just after one week. i was wondering if, for the three sessions i do this week, adding one finibar before the workout in addition to the 2 scoops anaconda and mag10 will help or hinder fat loss? i know that now i am leaner, i can tolerate carbs better and the added finibar might help to add weight to the bar since you were talking about focusing on strength. i just dont know if this would hinder fat loss or not.
thanks for any response, and glad you had fun on your vacation!
ok so today was the first time i had done the workout since last wednesday. friday i was not able to do it as usual because the powerlifting room at my gym was closed for some odd reason, and they dont let you do any kind of olympic lifts in the general weight lifting area (cept for squats, deads, and bench…lame i know). today though i did 13 sets like last time, BUT for the first 8 sets i increased the weight 5 pounds, which turned into hell in a box. i was completely gassed with the added weight, but i managed to find the will to drop the weight 5 pounds (to the weight i did last session) and do 13 total sets. brutal i tell you…
Although I’ve been doing other workouts I haven’t done our favorite “hockey” workout for several weeks and it showed. Part of it was that I didn’t eat enough. Anyone, there’s still some spring downhill left here in Colorado so I was able to borrow a Skier’s Edge machine and I did one minute as fast as I could for the sprint portion of the workout. Here’s a video in case anyone is interested. The guy in the video has lame technique but that doesn’t matter for demonstration purposes. I was, of course, using a much faster pace than this guy. This was a good workout and a nice change of pace from running.
Just by way of experimentation, I tried one set where I did kettlebell swings for the sprint portion. That was tough.
Did another one today since yesterday I couldn’t do as many rounds. I kind of ramped up the weight. I started with sets of kettlebell snatches/cleans with a 32kg KB, 3-4 reps each hand followed by the run (on a treadmill with 4% incline). Then I went with a 50 kg barbell snatch/clean and worked up to 60 kg, but could only do 2 reps on the snatch but an easy 3 reps on the clean. I did a total of 9 rounds. This was very exhausting. I feel like I’ve been hit by a truck. But it was “fun” going up in weight like that. I think going heavier gave me a neurological boost because I was able to run a little faster on the sprints after a heavy set but my perceived exertion felt the same. Next time I’ll stick with the original and keep a constant weight. I mean I am wrecked right now.
I knocked my rest time down to 30 sec and was only able to do 8, the 15 sec diff. in rest made a huge difference. once i get to 12-15 rds i’ll bump up the weight and start the rest time over at 1:15…oh how much should I go up in weight? 5-10lbs?
[quote]cutthoat25 wrote:
I knocked my rest time down to 30 sec and was only able to do 8, the 15 sec diff. in rest made a huge difference. once i get to 12-15 rds i’ll bump up the weight and start the rest time over at 1:15…oh how much should I go up in weight? 5-10lbs?[/quote]
Are you still doing the Prowler pushes? That’s hardcore.
I have been doing this workout for the past several weeks, it’s really an awesome workout.
Here is what I did yesterday:
1a-hang snatch-125lbs-3 reps
1b-sprint for 30 seconds(6x across my gym floor)
1c-hang clean-125-3 reps
I did this for 10 rounds with 45 seconds rest between round. Time 18:00.
Then I rested a few minutes then did:
2a-sled pushing-190lbs-2x across my gym floor
2b-heavy bag drag with an exta 40lb kettlebell attached-2x across my gym floor
2c-bench jumps-5 reps
2d-kettlebell two arm swing-50lb kettlebell-10 reps
Time:20:00
I did this for 10 rounds with 45 seconds rest between each round. The whole workout took 38minutes.
[quote]MikeTheBear wrote:
[quote]cutthoat25 wrote:
I knocked my rest time down to 30 sec and was only able to do 8, the 15 sec diff. in rest made a huge difference. once i get to 12-15 rds i’ll bump up the weight and start the rest time over at 1:15…oh how much should I go up in weight? 5-10lbs?[/quote]
Are you still doing the Prowler pushes? That’s hardcore.[/quote]
Yup still doin the Prowler and its hell, but i love it…actually keeping decent form while doing the 3 power cleans directly after is a bitch too…lol
Im thinking about bumping up the weight on the prowler also but Im not sure if I wanna die yet
so today I got 10 rds of:
Power pull x3 @ 135
Prowler + 140lbs 80 yds
Power Clean x3 @ 135
@ 30 secs of rest, felt good probably coulda got 12 rds but i need to recover for boxing in the morning …once i get 15 rds I’ll bump up rhe power pull and power cleans to 145 maybe 155 and start rest time over @ 45secs
Thought I would bump this one up. I didn’t do this particular workout but did a metabolic pairing consisting of snatches and kettlebell swings. That combo actually made my back feel really good, which is saying something because I have back issues.