W3D1
- Hang squat snatch 6x2
- Squat 4x8
- Snatch grip deadlift 2x5
Conditioning 25 minute AMRAP
1500m row
50 cal assault bike
10 pull ups
5 Likes
W3d2
- Push press 3x5 90% last week’s 5RM
- CG incline bench 3x10
- Dips 3x submax
- Core skill/tech 3 rds tempo chins/dips W pause
CONDITIONING 5 rounds (15 mins)
2 min AB fast
1 min AB slow
205 working cals
Bonus chest fly machine
7 Likes
Experimental bridging type week but I’m going to try a 3days per week condensed conjugate approach.
I’ll get to hit some upper and lower stuff 3x a week with varying intensities and it’ll also leave 4 days free for BJJ/MMA/runs and swims.
Sadly for me but happily for him my friend who was going to be programming has just had a kid so he doesn’t have a bunch of spare time right now haha
1 Like
Let’s call this cycle 1, week 1 day 1
- Low level plyos
- DE kneeling jump to vertical jump 4x2 (weighted)
- DE hang cleans 12x3 55% straight weight
- ME floor press, top single 110kg
- SE DB floor press 4x5 with 35kg dbs
- Assistance: fat grip cable row/rolling triceps/front rack carry 4 sets
6 Likes
C1 W1 D2
Plyos
DE: Tall kneeling med ball chest pass 5x4
DE: Landmine push jerk 10x3 (per side)
ME: Anderson front squats 145kg 1RM
CE: fire hydrants 5 sets
SE: Zercher box squats 4x5 90/90/100/110kg
AC: adductor machine/Hamstring curl/plank x4 rounds
DE and ME obviously dynamic and max effort
CE corrective exercise done during ramp up to max effort top set
SE supplemental exercise based on what felt weak during ME
AC to target key muscle groups and give extra work where needed.
8 Likes
1.5hr BJJ class last night
35min green zone run today + sauna
4 Likes
Day 3 -
DE box squats 12x3 55%
DE bench press 12x3 55%
SE close grip bench 4x5
RE Kroc rows 3x15-20
CE bodyweight single leg glute bridge holds
8 Likes
W3D1
DE split stance box jumps 4x3
DE cleans 10x3 60%
ME seated pin press built to 1RM 70kg
CE Copenhagen planks x5
SE smith machine z press 4x3 top set 10RPE
AC rows/rear delts/chest fly 4 rounds
7 Likes
Log a bit empty at the moment.
Kicking into proper prep now.
Strength phase with running and rucking.
Aiming to keep all my runs outdoors and in the hills.
Comfort breed complacency.
2 Likes
Weeks look like this
Day 1 Ground to overheads + bw stuff
Day 2 Sandbag squats bearhug style + 1 mile run (building)
Day 3 DB bench press + bodyweight stuff
Day 4 long ruck in hills, max elevation and distance
Day 5 bodyweight rows + bodyweight stuff
Day 6 pull ups + 3 Miler for time
Will be increasing weight/lowering reps over the weeks. Increasing the pace of the 1 miler, trying to increase the distance on the ruck and pushing the 3 Miler each week although that’s just about maxing out, and doesn’t matter if in fluctuating speed or not.
Shorter sessions, more frequently
7 Likes
W2.
Warm ups
5x5 ground to overhead 55kg
PT: 25x 4 count flutters, 2 pump burpees, bicycle crunches
10 minute cool down jog
3 Likes
5x14 reps sandbag bearhug squats
Challenging lift but I feel like this will be very beneficial to my overall ‘real life’s strength’
1 mile run at 66% pace (roughly 5:30km)
3 Likes
I also recently bought a pair of Merrell vapour glove bearfoot trail shoes. God damn, they are so comfortable. Years and years ago I had a pair of Adidas toe shoes, and I liked them but they were very slippery and VERY ugly. These ones just look like super low profile shoes, but they are light as a feather and let my feet spread out naturally. I don’t know if I’ll use them for long runs, but they were interesting to use today on the one miler as it was real-time feedback about foot strike pattern
3 Likes
I bought the Merrell ones because I got a pair of their Breacher model mid-cut boots for work and they are fucking amazing. Never worn Merrell before but now they’re 2 for 2. True to size for both too
1 Like
DB bench 5x5 35kg superset pull ups
PT: 3rds 10 squat, 10 box jumps, 20 pushup, 20 sit up
4 Likes
1 hour hill ruck
3 Likes
5x15 bw row superset W push ups
PT: 50x sit ups, neck extension, Grippers
5x10 strict chins superset W pushups
3 mile run outdoors
5 Likes
Today
5x5 ground to overhead W 60kg
PT: 25x 2 pump burpees, sit ups, back extensions
2 Likes
P1W3D2
Sandbag squats 5x15
1 mile pacer 72%
2 Likes
This new format is horrendous. How do I even post a log entry without having to hit reply on an old message.