This morning hit the same Wednesday session I hit last week only increases the weight on the prowler to 165 and did a prowler push and then a backwards pull back. So 10 rounds 500 meter row, 30 8-count bodybuilders 2 prowler push there pull back. Then did daily work of pullups dips kb swings reverse hypers and prehab and stretching and went and called it a day. Side note slept like dooooooooogshiiit last night had homemade tacos from a mom of one of our actresses and sometimes I feel like when I eat even a little dirty I feel like shit but yeah still a solid conditioning piece good active recovery. I’m feeling so much faster and much better at doing burpees unbroken so yeah I’ll probably just hit pushups and plank throughout the day just to keep myself awake and go for a walk later before dress rehearsal but tomorrow morning is squat City cya all later
Am sesh was a blast
Woke up exactly at 4:30 took pre workout and ate some nitric oxide gummies put on my shit and grabbed all my stuff for big day ahead of me and drove to the gym. Warmup was 1,000 skips with dynamic excercises. Then did 21-18-15-13-6 Thrusters and Burpee chins. Then started giant set of 5 burpee box jumps 36 Inch box set of squats- Then prowler push there and back with 95 lbs focusing on really increasing speed and keeping my heart rate high. Then did set of 20 dips with 35 lb db. Did 4 warmup sets and 5th one it 375 for 3. Then moved into supplemental work of 10 rounds 20 160lb t bar rows 10 clean and presses with 50 lb kbs and prolwer push there and back twice with 135 lbs. Got it done in 23 minutes and instead of a Widowmaker did 4 sets of 30 with 295 then prowler pushes same weight twice and 25 35 lb dips. With just 5 burpee chins before each one. Then my cool down was unloading everything and pushing the prowler between sets of that.
TLDR 95 burpee chins, 1,000 skips 75 thrusters with 95 lbs bunch of squats with top set of 375 for 3 and 4 sets of 30 with 295. Bunch of prowler work. 200 dips with 35 lbs. 100 clean and presses with 50 lb kbs. 200 t bar rows with 170 lbs 25 burpee box jumps. Notes: Holy shit did I feel good today. I need to do more days where I only hit one workout lol I feel so good the next day once I’m caffeinated and rested. The burpee speed work and prowler work is paying off I feel so much faster on my feet and I’m way more explosive especially on my squat. This style of training is amazing and the fire has more than been lit. Pm sesh is probably going to be more prowler work with some more leg volume
Pm sesh was hard as shit and if I attempt some shit like this again I need to bring intra workout carbs. Warmup was 5 minutes on the rower then did an emom of 17 cals on the rower prowler push there and back 155 lbs twice then 20 ghd situps and 5 bear complexes with 110 lbs. Started at 40 minutes then did 30 more. Then did a 5k time trial on the rower and did not feel good at all holy shit it was awful got 20:04 so not that bad but I was fatigued as hell and very depleted. Then did Pullups dips for daily work. TLDR Bear complexes with 110 lbs bunch of rowing bunch of prowler pushing with the prowler and a failed 5k attempt also pullups and dips for a quick pump.
Am currently acting expecting tomorrow’s session to suck ass cause I did not refuel in the proper way at all but oh well this weekend I’m going to be a pig
Woke up at 4:30 am like normal despite getting home at 10 last night. Took two scoops of this new pre I got yesterday and nitric oxide gummies. Then went back to sleep a little bit then went and put on my shit and went to the car to go to the gym. Tody was not feeling it warmed up with 1,000 skips then did 21-18-15-12-10 double unders and burpee chins. Then did giant set of 20 rows with 170 lbs 5/3/1 bench presses then 10 medball slams burpees every 2 slams then 50 double unders. Did 170 for 5 by 5 then did 5 sets of 20 with 135 all superset. Then did supplemental work with 5 sets of 20 lat pulldowns at 115 and 20 incline bench at 55 lb dbs. My weight vest fucking snapped so I couldn’t do weighted burpee chins today so instead did 9 sets of 25 burpee chins with a prowler push ladder working up to 200 lbs pushing back and forth. It took 35:06. TLDR 1,000 skips 1,100 double unders, 285 burpee chins, 120 burpee slam balls 200 rows with 170, bunch of bench presses with 5 by 5 with 170 and volume work with 5 by 20 with 135. 100 lat pulldowns with 115 and 100 income db bench with 55 lb dbs. Notes: Oh my god did I feel shit. I was so slow and I looked skinny and felt weak as shit. I don’t know if it was just in my head but this style of training is so dependent on my diet but even if we don’t feel like it we still show up. That’s all that matters! In a year from now all that matters is the little bricks that we put in over all. Pm sesh is gonna be light cause opening night tonight but we’ll get it done cya
Am sesh this morning was Greg Mauldin’s leg thrasher with a 90 lb kb 1-15-1 of goblet squats rdls kb swings burpees and squat lunge combo. smoker after 1,000 skip warmup. Then did some prowler pushes with 100 clean and presses and 300 kb swings. I’m so tired from the show and did not eat enough yesterday but today I am going to go so ham. Cya
Yesterday am sesh was 11 rounds 35 6-count burpees 30 secs rest 11 rounds 35 8-count burpees 30 secs rest then 10 minute James brews fitness finisher.
Pm sesh was HWPO programming 315 for 100 reps emom format 225 on front squat for 100 reps emom format 5k on rower sub 21 minutes armour building complexes and prowler pushes with situps and burpee box jumps
Am sesh today was 5/3/1 deadlift warmup of skips and 100 burpee box jump overs then giant set of deadlift burpee broad jump prowler push there and pull back weighted dips 40 lbs and situps. Worked up to 350 felt dogshit and did 275 for 5 by 5 then finished with 4 sets of 25 with 225. Assistance conditioning was burpee box jumps farmers carries and more prowler pushes emom format for 30 minutes. Then did pullups and prolwer pushes alongside the trap bar deads.
Oh God woke up at 4am this morning to walk the dog of the house I’m house-sitting. Then ate some gummies took a few scoops of pre workout went to the gym felt dehydrated as all hell. Warmed up with 1,000 skips did 21-18-15-12-10 burpee chins and double unders. Then did giant set of 20 pullups Clean and press then two medball slams to a burpee×5 then battle ropes for 30 secs. Failed 145 for 5 and did 10 sets of 10 push pressing a lot of reps with 115. Then moved into a metcon of 5 rounds Overhead lunges to and from the gym with 70 lb barbell 10 pullups 20 dips 5 rounds front rack lunges 95 lbs 10 pullups 20 dips 5 rounds 115 lb back weight lunges 10 pullups 20 dips then cooled down with 21-18-15-12-10 burpee chins with prowler pushes there and back with 95 lbs. TLDR 1,000 skips 152 burpee chins 130 total presses top set of 145 for 2 failed last 3 reps 380 pullups 300 dips bunch of walking lunges overhead lunges and prowler pushes pm sesh will probably be burpees as don’t really have a lot of equipment at the house I’m sitting.
Ight new training block started LETSSSS gooo
5/3/1 building the monolith with rowing and other crackhead shit cause I’m me.
Today warmed up with lil bit of jump rope then giant set of 5 burpee box jump set of squats 10 snatches then 25 reverse hypers. Ended up doing 300 for 5 by 5 with my current training maxes. Then press is clean each rep and press then 20 pullups then 20 medball slams then 20 leg raises. Ended up doing 95 for 5 sets of 20 holy shit was it challenging. Then we hit a wod of 5 rounds Overhead lunges 15 chins 30 dips 5 rounds front rack 95 same chins and dips back squat grip 125 same chins and dips. Then finished with lateral raise death set and called it a day. Pm sesh is rowing intervals and Daily work. LETSSSS gooooo
Am sesh was rowing and prowler push warmup was 10 minutes on Rower. Into 20 rounds of 1 minute hard Max effort 1 minute rest focused on generating power. Finished with a 10 minute cool down. Then went into prowler push there and back 125 lbs twice then 4 armour building complexes with 50 lb bells then 10 burpee box jumps. Hit about 10 rounds in 30 minutes. Overall I used intra workout carbs for the first time in forever and at the very end I felt like they were actually doing something. Idk Im liking rowing s lot more and sessions like this where I get more power will help with picking up speed.
Am sesh
5/3/1 building monolith day 3 with chaotic giant sets
1,000 skips and dynamic warmup
5 burpee box jumps-set of squats-10 snatches with 50 lb kb- 25 reverse hypers with 20 lb medball . Worked up to 315 for 5 then hit 5 sets of 30.
For ohp clean each rep and press
Ohp-20 pullups - 20 medball slams- 20 toes to bar. Did 10 by 10 with 95. Then conditioning with 5 rounds Overhead lunges 80 lbs 15 chins 30 dips 5 rounds front rack 105 15 chins 30 dips back rack 5 rounds 15 chins 30 dips then mystical lateral raise death set into face pulls and kettlebell shrugs then I was done.
Am sesh
Warmup 1,000 skips.
My typical giant set
Worked up to 305 for 5 felt really good on the burpee box jump overs starting to feel really fast and explosive.
Ohp did 105 10 sets of 10 probably was more like 150 pullups in total I just pushed all the pullups to basically failure. In my typical giant set. Then we did conditioning of the lunges dips and chins and we got it done in 42:44 not that fast but oh well. Then we moved to lateral raises did two sets of 50 with 20 lbers superset with explosive 2 pumps and plank and mountain climbers. Did lu raises and the same and worked my way to muscular failure then did 100 face pulls and plank as well. Overall solid session and got a magnificent pump at the end. Need to make sure I don’t squat with tights on or I elevate my heel more because the gym I’m in has weird rack and I keep fucking myself up in the walk out. TLDR
1,000 skips 5/3/1 squats 80 snatches 40 burpee box jump overs 200 ghd extensions with 20 lb medball 100 clean each rep and press 105 lbs. 200 medball slams 200 leg raises about 300 pullups don’t know exact number 500 dips. 100 face pulls a lot of work on planks and explosive 2 pumps and a boatload of lunges.
Yeah my training has been so weird and frequent lately but I’ve been learning a lot.
Am sesh was 15 rounds of 50 8-count bodybuilders 20 chins and then various core excercises. I’ve really been listening to Iron wolf a lot lately and I’ve got a general idea of how I’m programming in Burpees, alongside weightlifting and rowing
My general template is
Monday 5/3/1 BTM day 1 am my variant pm sesh is rowing intervals
Tuesday am probably 8-count bodybuilders and pullups pm sesh easy row plus prowler(or play a sport or walk)
Wednesday am sesh BTM day 2 pm sesh extra kettlebell work to work on weakpoints then tabatta rowing intervals
Thursday am sesh 8-count bodybuilders and pullups pm sesh easy row plus prowler(or walk or play a sport)
Friday am BTM day 3 pm test for speed after hitting some kb work for weakpoints
Saturday am burpees more speed based/challenges
Pm sesh longer row/easy depends how you feel
Sunday active recovery burpees then whatever happens in pm happens
Pm sesh today is gonna be a light row with some prolwer and pump work, cheers