You have my interest, haha. Man I miss cheese.
You could probably make it with cottage cheese I reckon, be a bit creamier
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I got a fat free cheese I use for stuff like this that answers the mail, but the real stuff will always be legit.
W1d2
HIC
“801” (police in trouble)
10 heavy KB swing 32kg
10 second max effort sled sprint
20 pushups
Rest 1-2 min
Did 6 rounds
This did a pretty good job of stimulating what it feels like sprinting from the patrol car to arrest someone. Up and down, heavy and explosive with some endurance, hence naming it 801
Think next time I’ll use 2x 20-24kg bells
Finished with some plank and shank
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This is the sled machine, makes it extremely easy to jump on and off, and set up a circuit in front of
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The one thing I will change in my strength sessions is that I’ll bench instead of OHP on my second day, just to satisfy my bro ego, still prioritising the press by hitting it 2x per week.
Deadlift I’m not so fussed on as I’m getting plenty of KB volume in per week
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I’ve lost track of the specifics of your program, but what about an Olympic lift in lieu of deads? I used to avoid deads but did a lot of power clean work. Inspired by the 600 lb deadlift thread from years ago, I decided to max on deads and I hit a conservative 450. Not too shabby for not doing the lift.
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I’m cleaning the first rep of all my OHP and Front squats for as long as I can front squat
I’m thinking of doing a six week cycle where my main three lifts are Push press, Front squat, Power Clean but I’ll see where the current OHP/FS/weighted chins + 30-100 KB swings get me
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In - and super late to the party… as a fellow south aussie (adelaide hills here).
I’ll be following along!
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Nice one brother! Hope the fires weren’t to close to you a couple weeks back
W1d3
Strength
1a bench 5x5 W 70kg
1b chins 5x5 W 25kg
2 front squat 5x5 W 75kg
3 kB swings 65 reps unbroken 32kg
Good session, 35 mins
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*28 mins… I’ve lost the plot
W2d4
GC7
50 burpee
50 Squat
50 diamond pushup
800m run
3 rds
Awesome session, the 50 burpees to start each round was a bit of a ball buster, haven’t done that many burpees since the academy. I’ll definitely keep this one in rotation.
HR hit 175 a couple times during
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Fires got to within 10-15km, similar to last year’s cuddlee creek on the other side of home, but we still evacuated for the previous fires. ok this time. All good though, CFS did a stellar job on both accounts.
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Nice one. I’m following to see how the more GC-based conditioning goes with your maximal strength template. This one sounds tough but kinda fun.
Very similar approach to mine. I’m doing BSQ instead of front, but do the same superset version and finish with swings. Gotta love swings as a compliment to those big lifts!
My TM’s are so light right now I don’t see it mattering for a while haha
Full Rogan for dinner
W1d5 (bday lifting)
1a OHP 5x5 W 40kg
1b chins 5x5 W 25kg
2 front squats 5x5 W 75kg
3 deadlifts worked to a few singles at 180kg
I think I’ll deadlift on Fridays every third week, seeing as there’s less Total volume on third weeks, and it’s supposed to coincide with easier conditioning. I’ll keep my TM light, so it’ll just be to make sure my deads are still hanging in there, but also on a week where there’s more recovery
Turned 33. Guess it’s almost time to get real. 730 days and counting
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