Anything that involves a front squat is the devil!
I power clean more than I front squat. Most people think that’s weird but I think it’s kind of awesome that I can pull that amount of weight that high.
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Used to power clean (316) more than I could FS (305). Now front squat is way more (340 vs 270 estimate) after my knee blow out and 3 years of limited explosive work. Gotta fix that bc I’m strong enough to clean 350 now once I address.
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1/29
- Active warm up w bike, jog, light barbell stuff
- 3x6
Landmine press x105
Ring Row - slow
Deadlift - 275-315-365 - Metcon 3 rounds start an exercise every 90”
Plank 60” w 25# plate
Hang clean by 7 - pause FS x 7 both w 135
Aerdyne 60” for calories - 20 per round
Surprisingly tough.
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1/30
Bike and mobility warmup
- Snatch grip high pulls 7x3 up to 235 (up to just below sternum
- Power Snatch 5x3 to 150
- Metcon 4 rounds
10 box jumps to 30”
10 OH squat at 115
Metcon was pretty basic and easy. My lifts are just slow. Need to get back on a track.
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1/31
Didn’t have time for full session today so did some swings and curls in AM then just safety bar squats
12x3-5 up to 295 to low box 12” which is a little below parallel
Then 8x3 at 295-315-325-335-345-355-365-375 to high box 15”
Then 5x3 back down 375-365-355-335-315 to high box
Then 1x15 at 295 to parallel
Good little session probably 100 reps with more than half above 300.
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Day off today. Feeling whole body after all those squats. Will do a general session tomorrow (row, some DB work) - and some good lifting sessions over the weekend.
Thought I would check in. Just out of interest do you just vary you metcon stuff or is it fairly structured?
Ideal world, structured - real world at the moment = do whatever the metcon at the (badly programmed) gym has for the day. Until my travel slows down, I’m not doing very well programming or training anything, but that may change. I’m in the air probably 150 days out of the year, so there is a lot of just trying to get something in. I run one company with a couple hundred employees and 20 locations around the world and 500 clients, and am on the board of 2 other (bigger companies) - so fitness and smart programming takes a major backseat much of the time.
My ideal world would be traveling a lot less, and being able to sort out a consistent 4-6 day a week training schedule and get back to good programming - but right now it is just about getting frequency in and being conscious of the work I do. IE - if a metcon has dumb exercises, I’ll sub something in or out. If weight is too light and would force 150 snatches at rx weight, I’ll up the weight to where I can only hit 20-30 reps. If it has jumping and squats, I’ll up the box height and up the weight and do fewer rounds.
So I adjust to have a semblance of programming so that I’m either upping volume or intensity in similar metcons - but not formal programming.
I respond best to very consistent programming (mostly higher intensity and high frequency but moderate volume) and steady progression with built in deloads (for both weights and cardio) and as much explosive work as possible. I get bigger, faster, leaner, and stronger on tons of singles than on volume.
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2/3
Stoked I just found a perfect gym only 10 minutes from my house for weekends. So when I am in town (half the time maybe) I can do two sessions at a legit power lifting and weight lifting gym. TPS in Boston. Dude pulled 785 and barely missed 800 on the platform across from where I was doing snatches and snatch pulls.
Me today:
Warmup then 3 position snatches by 10-12 reps at 115
Power Snatch - 20x1 at 135
Snatch grip High Pulls from floor - 25 reps mostly singles with short rest.
Fair enough. I am trying to vary my conditioning a bit at the start of weight sessions, so looking for a few more ideas. You still keep the volume of training up pretty well considering you are on the road a lot.
I found the same in terms of weights. I have always achieved a lot more doing 8 x 3 reps than 8-12 rep sets.
You like conditioning before strength? What conditioning is most applicable to rowing?
It is something I took from following Alpha’s log, but it has worked well, because I need to be able to produce power for a sprint finish when fatigued, so I also use it as mental strength training.
In terms of conditioning, anything that uses legs, back, core or dynamic movements to help with explosiveness really. I noticed you do a lot of olympic lifting and swings, which should transfer to rowing performance really well. My old coach was a big fan of KB Swings.
I would think theoretically that KB swings with fast eccentric and quick pop back up could do conditioning and explosiveness.
For explosiveness and mental toughness, 200m repeats on the track, run hard with a walk/jog recovery is a pretty damn good session.
Jog and dynamic mobility warmup
Snatch technical complex - 3 position snatch 1” off ground - at knee - in pocket - high
20x1
- muscle snatches up to 125 then power snatches at 130-135-140-145-150-155
Metcon - 30-20-10
Box jump to 24”
V-ups
6’31”
Good quick session.
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2/7
300 swings
150 curls
W 55# KB
All I do is work work work work.
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2/8
Safety bar squat
10x65-85-115-135-155
5x175-205-225-245-265
3x295-305-315
2x325
All to low bench (12-13”$
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2/10
Warmups 5+5 RDL and hang muscle clean - 45-95-115-135-145-155-165-175
Power Clean 3x185-195-205-215-215-215-215-215-215
2/11
Miscellaneous stuff throughout day
Swings
Bicep curls
Lateral raises
Hanging from bar - scapula retracted
Tricep push downs
Rowing
Probably 40 minutes of total work
2/12
Time challenged today.
Gym at office at end of day between end of day calls:
6 rounds
- Row 300m
- 100m Carry (mixed up overhead, front rack, farmers)
- 10 swings w 70lb KB
A few sets of lateral raises and swings and curls in the morning and at night.
2/13 - Good little AM workout, although, I find my strength numbers are always a little lagging in the AM.
- Jog, dynamic warm-up (skips, hops, mobility)
- High Hang Snatch - 3x45-65-75-85-95-115-125-135-145
- High Hang Clean - 3x155-165-175-185-195-205-215
- Muscle Clean + Pause Front Squat Complex - 10x1+1 at 165
Pretty happy with 40 good solid working reps at between 60 and 90% on those movements (obviously front squat not 90% - but top sets at Hang Snatch and Hang clean were definitely 85%+)
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