I get this bit and to be honest with the lockdown here we cant have visitors so other than time with the kids I don’t have any excuses. Do you have a kind of fixed schedule in your head. Is conditioning generally done at a certain time that you planned. Or are you literally just waiting for a break in the day when the rest of the family is entertained and you can slip away for 20 mins and do you thing??
Very much the latter. My wife runs every day, so, when possible, I get in my conditioning when she does that, but sometimes her schedule gets screwy and I just gotta make it happen. My ideal time is sometime when wife and kid are occupied/asleep/away, and since I’m a shift worker I get those on occasion.
Sometimes, it’s even as simple as hitting the lifting workout, coming inside, eating something and letting my heart rate come down enough that I can turn right around and do the conditioning workout.
Thanks mate. It really is that simple and I really need to work this stuff out. Its so odd how I can never miss a planned weight session for literally years but trying to find 10 mins to do some burpees is hard.
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Damndest thing, haha. Dude, no joke: I set a TIMER to let me feel sorry for myself before certain conditioning workouts. Grace Echo in particular. I’ll get on my shoes and belt, get to the reverse hyper, lean on it and give myself 90 seconds to “get my affairs in order”. It’s too easy to lose time just siting there looking at your shoes trying to talk yourself into a conditioning workout, so to keep myself “honest” I give myself those 90 seconds to grieve.
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Great tips in here, and Simo, you’re not the only one missing/skipping some of these extra workouts that you had planned.
From AirDyne sessions, to prehab work, to fitting in skipped accessory work, I’ve managed to find ways (excuses) to skip them all at one point or another!
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Yep it is a global pandemic that we need a cure for. Unfortunately I think manliness and just doing the damn work are the potential cures.
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Procrastinating extra work is how I relate to ppl who procrastinate 
I also find it’s a slippery slope. I slowly let go and pretty soon, I’m just not doing it at all
With the program I’m on, I actually have a good excuse not to do it this time
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Day is crazy. Full update later but wanted to share
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Oh i absolutely love this, and am definitely going to implement that if I ever run group PT sessions again.
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Pain
@littlesleeper I think Dan John taught me the trick to do those things FIRST and then you won’t skip them, haha. Like eating your veggies before you get to have dessert.
@atlas13 Oh my goodness that would be perfect for a group setting! Reminds me of when I was an instructor. We had one lesson that always got people to make stupid jokes, so I took the power from them one day. Before the lesson began I said “I want it to be noted that this lesson contains phrases like ‘rapid pumping action’ and ‘ball joint’. I understand these are all funny words, so I will give you all 2 minutes to make all the jokes you want, and then we won’t have any for the rest of the lesson”. I never needed to 2 minutes, haha.
@tlgains Yes indeed. Here’s hoping you get the reference, haha.
AM WORKOUT (0525 wake up via alarm, 0730 training)
GIANT SET (jump-squat-row)
Box jump
3x5
Buffalo Bar Squat
5xBar
5x140
5x230
5x305
5x355
5x400
26x305
T-bar rows
10x100
10x125
10x150
2x10x175
SUPERSET (hyper-squat) 1 min rest
Reverse hyper 360
4x16
Belt squat 200
1x20
1x21
1x22
STRIPSET (no rest/lockout)
24x200
Reps of 175, 150, 125, 100, 75, 50, 25, Axle
Transition to
90 minutes lawn mowing/yardcare
Transition immediately to
CONDITIONING
10 thrusters w/115lbs
10 chins
10 dips
8 thrusters
10 chins
10 dips
6 thrusters
continue patter until final round w/2 thrusters
Time: 6:26
Notes: I’m a big fan of how this all rolled out. My in-laws left this morning, so I got a bit of a later start, and still just absolutely crushed it. Squat warm-ups went real deep, and I got to dig far for that widowmaker. I cut out single leg stuff and counted my lawn mowing toward that, and then the conditioning WOD at the end was a good little gift-wrap. That one has some potential. 115lbs is a decent weight on thrusters.
Getting a run in with the Mrs later, and then a 0300 wake up tomorrow for some push pressing.
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How do you walk the day after? Serious question. I find myself doing tons of sets of 3-5 reps and working up to heavier weights to get more volume in without being cripplingly sore the next day at work.
All that conditioning work I do is dual purpose. Along with improving my conditioning, it facilitates recovery. Thrusters, in particular, are fantastic for squat soreness recover.
When your legs are sore, you’ll naturally baby them and use a really weird ROM to get around the soreness in your day to day life. I’ve actually pulled muscles from walking sore. A thruster FORCES you to move through a full ROM by nature of the weight moving you. My first 2 reps are always stupid shallow coming in, but after that I can open up, and by the end of the workout ROM is restored.
I like doing something thruster based day of and follow on day to chase away squat soreness. A prowler is another fantastic solution.
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AM WORKOUT (0300 wake up via alarm)
25 chins
GIANT SETS (chin-press-pull)
Chins (various grips)
4x8
Axle clean and push press away
5xAxle
5x136
5x156
11x176
Clean each rep and strict press
9+5+4(+9 clean and strict press away)
Band pull apart
5x10
Axle bench press
10xAxle
10x136
5x186
9+4+3x256 (2 rep PR)
Followed immediately by
50 dips
Followed immediately by
Lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
1:40 crucifix hold
Axle rows against bands
14+7+7(+26 without bands)
20 standing ab wheels
40 reverse hypers
CONDITIONING
20 seconds of 20lb DB snatches
10 seconds of 20lb DB goblet squats
10 rounds
Notes: Didn’t quite have a baseline to compare with on this one. Last time I did the “clean and rep” thing, I was taking a long time between reps and not really getting the training effect. This time, the rule was that it had to be touch and go cleans, and that kept things far more honest. Threw in the press away set at the end to make it a good shoulder stimulus as well.
Bench PR was cool. Always take that.
I like that little conditioning dude I came up with. The squats are actually more a killer than the snatches.
Had a 3 mile run with the Mrs yesterday and it felt really good. No CV discomfort and one of our best times in a while. Again: bodyweight is such a factor with running.
Plan is Axle Grace echo later and then Tang Soo Do tonight.
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Nice job mate. Nothing beats a surprise bench PR 
Thanks man! No surprise though: it’s part of the plan. Doing the DC “beat the log book” thing.
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I could not find any excess fluff in your last pictures
I am not sure what sort of response to give to this 
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Hmm. That’s a great suggestion, thank you! I consider my “conditioning” work to be 18-20k steps a day at my job and at home, but I’ll have to add more.
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