DJ you’re the man! Crazy work going on in here are you preping for some Dan John training?
[quote]DJHT wrote:
Friday
Warm-Up 400 m run, sit ups, push ups, foam rolling etc
135 X 2 X 5 Zercher squat
185 X 2 X 3 Zercher squat
205 X 1 X 1 Zercher squat
225 X 1 X 1 Zercher squat
245 X 1 X 1 Zercher squat
WOD Tabata 20 sec on 10 sec rest
95 BB X 7 X Thrusters
95 BB X 7 X Thrusters
95 BB X 5 X Thrusters
95 BB X 5 X Thrusters
95 BB X 5 X Thrusters
95 BB X 5 X Thrusters
95 BB X 5 X Thrusters
95 BB X 5 X Thrusters
Total 4 min = 44 reps
[/quote]
Now go do some sprints already…sheesh
Good work here. I love the box sqauts but combined with pistols? I would program kbell swings with those or skips or burpees. To much load on the hip flexors for me I guess.
Derek (see I have a memory),
Try a upperbody lift --big compound movement like bench/row/ohp etc with a lower body isolation exercise like leg curls/extension/ghr etc split by a sprint or 5 burpees. Best og both worlds you get your conditioning and get strong at same time.
I do this with alot of clients who need better blood work.
Hope this helps
^ Thanks Fish actually starting Monday I am doing a 12 week strongman workout with a guy at the gym. He got from Elliot Hulse site.
I was supposed to do OH Squat, however my left shoulder just will not let me do it. I can do millis with no problems after warm up, however no pullups or OHS will ever happen in the near future.
I actually like the idea though of split you are suggesting.
Saturday
Warm-Up 400 meter run, sit ups, push ups, foam rolling, stretching etc
95 BB X 15 X Sumo Dead High Pull
BW X 15 X Burpee
200 meter run
95 BB X 12 X Sumo Dead High Pull
BW X 12 X Burpee
200 meter run
95 BB X 15 X Sumo Dead High Pull
BW X 15 X Burpee
200 meter run
95 BB X 9 X Sumo Dead High Pull
BW X 9 X Burpee
200 meter run
95 BB X 6 X Sumo Dead High Pull
BW X 6 X Burpee
200 meter run
95 BB X 3 X Sumo Dead High Pull
BW X 3 X Burpee
200 meter run
Time 17 minutes, was not pushing it today, got called out for an injury this morning.
So your done with CF for a while and setting your sights, on a Strongman routine? Nice!
Looking forward to the new phase of training!
Okay I just did not want to do anything yesterday. So I just watched Kung Fu movies on Netflix all day.
Tuesday (Cardio Days)
Warm Up 400 meter run, push ups, sit ups, dislocates, etc
115 X 21 X Power Cleans
70 KB X 21 X KB swings
20 MB X 21 X Wall Balls
200 jump ropes
115 X 15 X Power Cleans
70 KB X 15 X KB Swings
20 MB X 15 X wall balls
200 jump ropes
115 X 9 X Power cleans
70 KB X 9 X KB Swings
20 MB X 9 X Wall balls
200 jump ropes
Time 23:35
Tomorrow taking my prowler and Yoke to the gym to start the strong man training
Good luck with the new routine!
and so it begins…
Yep I have to remember to put it in my bag so I can post it on G+ tomorrow. I may do it tonight again if I remember.
strongman training? Sounds good! you already have some strongman stuff in your home gym right?
you gonna do a strongman comp DJ?
Going to watch this training cycle with interest DJ, Good Luck!
[quote]gregron wrote:
strongman training? Sounds good! you already have some strongman stuff in your home gym right?
you gonna do a strongman comp DJ?[/quote]
Maybe but I want to train for at least a year, after talking to the trainer this is what he would advise. Starting weight for the farmers carries was 225 and he said there is always guys who cant even lift and carry 2 feet. I do not want to be that guy.
Yes I have the official farmers bars, yoke, 500 lb tire and prowler, took all but the tire up to the gym.
Wed
Warm Up 400 meter run, goblet squat, GH back extensions, KB swings, foam roll etc
Axle Dead lift- Normal bar with Fat Gripz
135 X 1 X 5
135 X 1 X 5
185 X 1 X 5 Jumped to quick, this is harder than it looks
155 X 1 X 5
165 X 1 X 5
175 X 1 X 5
185 X 1 X 5
Front Squat not using straps, if going to do strongman no “cheating”. From the rack position, like Oly
135 X 1 X 6
185 X 1 X 6
205 X 1 X 6
225 X 1 X 6
Ab work Black band ab crunch from knees
4 X 15
Grip work Cap of Crush
#2 (200) X 3 X 10 each hand
The trainer actually paid for this workout a couple years ago, but if anyone is interested let me know I can PM.
good luck with the strongman stuff, it should be fun and challenging.
i just got invited to do a strongman meet in October. actually half contemplating, since I know I would suck there is little pressure:)
Pete I have a long way to go, but to me the journey is what is fun and challenging.
I will say that just after one workout and looking at the rest, #1 thing I will be training is grip strength, that is what is going to fail first. Again will be fun.
Strong man training sounds like lots of fun DJ, can’t wait to follow along.
this strongman thing does look fun, 12 weeks will also test your endurance and mental strength.
wish ya the best~
WTF You post outside GAL?? (kidding)
Good luck with strongman, I’ll be following
Thursday
Warm Up 400 meter run, goblet squat, GH back extensions, KB swings, foam roll etc
185 X 10 X Bench
70 KB X 10 X One arm row L/R
70 KB X 10 X SDHP
185 X 9 X Bench
70 KB X 9 X One arm row L/R
70 KB X 9 X SDHP
185 X 8 X Bench
70 KB X 8 X One arm row L/R
70 KB X 8 X SDHP
185 X 7 X Bench
70 KB X 7 X One arm row L/R
70 KB X 7 X SDHP
185 X 6 X Bench
70 KB X 6 X One arm row L/R
70 KB X 6 X SDHP
185 X 5 X Bench
70 KB X 5 X One arm row L/R
70 KB X 5 X SDHP
185 X 4 X Bench
70 KB X 4 X One arm row L/R
70 KB X 4 X SDHP
185 X 3 X Bench
70 KB X 3 X One arm row L/R
70 KB X 3 X SDHP
185 X 2 X Bench
70 KB X 2 X One arm row L/R
70 KB X 2 X SDHP
185 X 1 X Bench
70 KB X 1 X One arm row L/R
70 KB X 1 X SDHP
22:45, Okay have to go out of town today for work leave at noon be back Friday night so this weeks Strong workout kind of fucked up. Reason I did what I did today, normal Friday is out. No worries.