CGB
(165x7,215x5, 265x3) x5
Hammer curls 45x5x15
Wrist curls some some
Bweight 215
Went back to my routine with some switches.
Rick, do you got any ideas for a met-con finisher that I can work into that won’t kill me? A barbell complex maybe?
[quote]jjackkrash wrote:
Rick, do you got any ideas for a met-con finisher that I can work into that won’t kill me? A barbell complex maybe? [/quote]
sure do.
Barbell complex:
Power clean 3 reps front squat 3 reps. OHP press 3 reps. Back sqaut 3 reps. Good morning 3 reps.
3 sets. Rest 1 minute between sets start light, like around 95 pounds.
Or:
10- burpess
10-toe touches
10 supermans
10 jumping free squats
10 clapping push ups
3 rounds 1 minute rest between rounds.
Or:
21 burpees
row 400m
15 burpees
row 400m
9 burpees
row 400m
Fall over…
Hope this helps. These should be rotated throughout the week.
Bweight 213.4
3 sprints real easy only worked up to 80% speed.
My Template:
MON:
Sqauts
Assistance
Prowler
Tues:
OHP
Assistance
Rowing
Wed:
Barbell complexes
Light sprints
Thursday:
CGHP
Assistance
Rowing
Friday:
CGB
Assistance
Rowing
Sat:
Sprints
Sun: Rest
Solid work as always
thanks for reminding me how not giving up - puts life into persepective
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
Rick, do you got any ideas for a met-con finisher that I can work into that won’t kill me? A barbell complex maybe? [/quote]
sure do.
Barbell complex:
Power clean 3 reps front squat 3 reps. OHP press 3 reps. Back sqaut 3 reps. Good morning 3 reps.
3 sets. Rest 1 minute between sets start light, like around 95 pounds.
Or:
10- burpess
10-toe touches
10 supermans
10 jumping free squats
10 clapping push ups
3 rounds 1 minute rest between rounds.
Or:
21 burpees
row 400m
15 burpees
row 400m
9 burpees
row 400m
Fall over…
Hope this helps. These should be rotated throughout the week.
[/quote]
I recognize that barbell complex. That’s a good one.
I also recognize the burpees/row thingy. “Fall over…” is no lie - especially when you throw in the rope slams immediately after each row!
[quote]KBgal wrote:
[quote]FISCHER613 wrote:
[quote]jjackkrash wrote:
Rick, do you got any ideas for a met-con finisher that I can work into that won’t kill me? A barbell complex maybe? [/quote]
sure do.
Barbell complex:
Power clean 3 reps front squat 3 reps. OHP press 3 reps. Back sqaut 3 reps. Good morning 3 reps.
3 sets. Rest 1 minute between sets start light, like around 95 pounds.
Or:
10- burpess
10-toe touches
10 supermans
10 jumping free squats
10 clapping push ups
3 rounds 1 minute rest between rounds.
Or:
21 burpees
row 400m
15 burpees
row 400m
9 burpees
row 400m
Fall over…
Hope this helps. These should be rotated throughout the week.
[/quote]
I recognize that barbell complex. That’s a good one.
I also recognize the burpees/row thingy. “Fall over…” is no lie - especially when you throw in the rope slams immediately after each row!
[/quote]
Thanks!
BTW, what is a “Superman”? Do I need to bone Lois Lane in the middle of the set?
Superman:
Lay on the floor on your belly with your hands extended out in front of you in the position of Superman when he is flying.
Lift your feet and shoulders of the ground at the same time while squuezing your knees together.
Hold for 1 Mississippi.
Rinse.Lather.Repeat for required reps.
[quote]jjackkrash wrote:
BTW, what is a “Superman”? Do I need to bone Lois Lane in the middle of the set?
[/quote]
jjack -I like where your head is at! Terry Hatcher was my favorite Lois Lane.
Rick, the weight continues to come off nicely man. I know it’s only a bi-product of your goal, but I can’t imagine how shredded you must look based on the pictures from a couple of months back. Nice work moving on your goals!
Thanks Kevin and Wiex.
Squats.
Squat ATG 225x5 7 sets
Leg extensions 110x12 7 sets
Leg curls 110x12 7 sets
Done in giant set style
Ab machine crunchy thingy 50x20 5 sets
Ohp seated
(95x5,135x5,185x5) x5
Pullups +35 x5 for 15 sets
Bweight 214
Holy crap Rick, that’s killing the pullups.
Hey all just some forced time off due to a sprained wrist/gout. Should be hitting it hard next week.
Just received my Front Squat Harness and hit a conservative 275 no belt ATG with it so I am pleased for now.
Bweight 214ish
Many wishes for great training to you with the Front Squat Harness. We’ll see numbers flying.
Sorry for the missing time I am dealing with a Severely sprained left wrist that is compromising the nerves going (Radial/ulnar) into my hand.
Yesterday.
Front Squat Harness: Using the Zercher bar position.
135x5x3
185x3x3
225x3x2
275x3
315x3
365x3
405x3
455x1 No belt and started all of my reps off the pins sothe lift more resembled a dead than a squat.
Front lat pulldowns 130x20x3
chest supported rows 110x15x3
shrugs 315x10x3
hammer curls 30x15x3
Bweight 214
Keep healthy! You’ve helped a lot of people here, myself included, make sure you look after yourself!
I see you’re moving good weight with the harness. I hope your wrist heals nicely. I suppose having the harness is right on time now because you have the injury and it’s just great for training anyway. Nice work.
[quote]gorillavanilla wrote:
I see you’re moving good weight with the harness. I hope your wrist heals nicely. I suppose having the harness is right on time now because you have the injury and it’s just great for training anyway. Nice work.[/quote]
Yeah wrist is pretty messed up. I snapped some tendons in there…
We talked about it (Harness) and 2 weeks later I hurt my wrist so I ordered it up so I can get lifting till this heals.
Doctor is stating Min of 6-8 weeks recovery -Happenend on Sept 18th
Tell you the truth it still hurts a lot.
Cut grass while wearing weighted vest (50lbs) and did some housework while wearing it as well for about an hour.
Till my wrist heals I am going to go on A/B split - Just ordered wrist cuffs with a ring attachment so I can still get blood moving. Will play a lot in the cable crossover machine.
Wrist cuff with a ring? Hardcore. A little Captain Hook as well. Keep it up!