The DDF Training Log

Training Training Logs
41

W5D1 MS “Rehab”

Agile 8

10 24in box jumps

WALRUS
Bulgarian Split Squat x10 per leg
Dips x10
Chins x10
-5 rds with 28lb vest

Assistance:
1 arm DB Bench x12
1 arm DB Curl x12
KB single leg deadlift x10
-3 rds

Also did some ab wheel, leg raise, and birddogs since I had some extra time.

May adjust this format a bit since i am now planning on at least 1 3 week cycle. Something like the below…

WALRUS Circuit
Assistance (push pull single leg core)
Finishers (weighted carries or sled push/pulls)
Want to cap these at 45 mins.

1 Like
42

W5D2 Conditioning Day

“Bloody Lungs 1”

Plank Pushup x10
Hill sprint
Burpees x10

X6 rounds

The only rest was supposed to be the walk down the hill but I i needed about 30-45s after those burpees. I want to get this to 10 rounds someday.

1 Like
43

W5D3 MS - Rehab

Agile 8 / 10 box jumps

WALRUS

Goblet squats x10 53lbs
Pushups x10
Pullups x5

5 rounds with 28lb vest

Assistance:
Single arm KB press
Single arm KB row
Ab wheel (start with 3 standing then drop to knees to 15)

3 rounds with 40lb KB

Finisher:
200lbs sled pull/drag. 5 down and back trips on the driveway.

Total workout time 45:40

1 Like
44

W5 D3 Extra Credit Conditioning

I have an all day family trip to the amusement park tomorrow. Leaving first thing the in morning and wont be back until night. Added this workout in to make up for missing tomorrow. May do something quick like this again tomorrow when i get home if I am not too whooped. Or maybe squeeze in Humane Burpees from Dan John before leaving to just get some blood going.

From Greyskull…

50 Sandbag burpees wirh 50lb bag

Time: 7:13

This was tough but manageable. 25 in and grip and lungs were going .

1 Like
45

W5D4 Conditioning Day

Had to get something quick in this morning. Greyskull workouts are perfect for those

5 burpees
5 hanging leg raises

Max rounds in 7 minutes

Not too hard. Worked well for me rolling out of bed with minimum warm up.

1 Like
46

W5D5 MS - Rehab

Agile 8

10 Box jumps

Walrus Circuit
Squats x25
Dips x10
Chins x5

5 rounds with 28lb vest

Core: with vest on
10 back extensions off bench
10 ab wheel
3 rounds

Assistance:
Incline DB Press x10
Incline DB rows x10
Single Leg KB Deadlifts x10

3 rounds

Finisher:
80lb suitcase carries 30s each side
2 rounds

It was raining hard so the carries in my tiny garage space was a constant turn around in a circle.

Total workout time 45:48

1 Like
47

Nice! Very similar to my preferred current strength set up. I do:

  • Barbell work of one lift (5’s pro or some similar progression) + jumps/throws
  • Weight vest circuit of 5 rounds (pull, push, lower)
    -100 reps of something (shrugs+FW’s, reverse curls, etc…)

Total time ~45 minutes (not counting warm up)

48

Yeah I did the weight vest to help give my back time but I am really digging it. Hopefully someday soon I will be able to add barbell back in but I think Ill keep the WALRUS circuits regardless.

1 Like
49

W5D6 Conditioning “E” Day

“MESA Fobbit”

30 min on airdyne
Every 3 mins get off and perform 3 OHP at 115lbs

Its raining non stop here so did this instead of anything outside.

1 Like
50

W5D6 Burpee Extra Credit

100 6 count burpees

Wife and I did this together. Done in 7:50. I honestly feel like I need to slow down a touch. Id like this time consistantly closer to 10m.

2 Likes
51

Uh oh, another one bites the burpee dust. It’s funny you mention you should slow down a touch, because my times are a bit slower than others here. I don’t dilly dally, but don’t race. One thing I come back to (from all my Jim Wendler, Pavel, and Dan John readings) is that we are “training” and not “testing”. I try to keep that mentality and put in a solid effort at a reasonable pace, but don’t try to set any speed records for my daily work.

52

I agree. Wendlers books are my first real insight to actual training. I strongly believe you should “train” and sometimes test. For me personally it does 2 things

  1. Sub maximal training doest beat me down physically.
  2. Mentally, i couldn’t go 110% everyday. These burpees for example. If i went balls out i wouldn’t mentally be able to get myself to do it every day.

Maybe after a month ill try the greyskull vc1 as a test. Its 100 burpeed in 5 minutes.

53

W5D7 Burpee Extra Credit

100 6 count burpees

7:59

Added in 3x5 pullups to finish

1 Like
54

W6D1 MS Rehab Day

Walrus:
KB Snatch x10/arm
Pushups x10
Chins x10

5 rounds 28lbs vest

Assistance:
Overhead KB walking Lunges x10/leg
KB OHP x10/arm
KB row x10/arm

3 rounds 35lba KB

Core:
12 Hanging Leg Raises
15 “reverse hypers” (rigged something up with my plyo box ans sandbag to sort of mimic a Reverse Hyper movement)
X 2 rounds

Finisher:
100lbs Sandbag Bearhug carry
50lbs DB farmers
X 2 rounds of down and back my back yard

My back didnt like the snatching today. Regretting that circuit as I fear later I will be stiff and sore in my lower back again.

2 Likes
55

W6D1 Extra Credit Burpees

100 6 count burpees

1 Like
56

I bet, collectively, we’ve done more burpees on these training logs in the last month than the entire life of this site up until then. Actually, I bet it’s not even close.

57

W6D2 Conditioning Day

“SLEDGE DRILL”

1 minute 1-arm KB Push press
1 minute Jump Rope
30s 1-arm KB thrusters
30s Jump Rope

X5 rounds

Finished off with quick 30s waiter walks. Trying to do a little bit of stabilizing work each day to see if that helps with the low back later on.

1 Like
58

W6D2 Burpee Extra Credit

100 6-count burpees
3x5 pull ups

1 Like
59

W6D3 Extra Credit Burpees

100 6-count burpees
3x5 pull ups

2 Likes
60

Getting too easy man

Jack it up