Yeah it’s tonnes of fun man
I just have to pick and choose what I can do with the time I have at the moment so I at minimum get the strength portion done and if I can get the carry and accessories then that’s awesome too
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Awesome, sounds like you’re making it work for current circumstances perfectly as well. No doubt I’ll get round to running at some point in the not too distant future (having bought farmers handles as well).
How’s life with the little one?
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Oh mate I absolutely love it! Sleep deprivation, dirty nappies, tears, it’s all amazing. Best thing I’ve ever done
8 Likes
Glad to hear it and from what I observe here, you’ll be great at it!
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Time poor tired dad is still fast dad
4x800m intervals at 3:30 pace
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Sleepy dad with sluggish legs took a bit to get going
STRENGTH 8 rounds
3 box jump
3 squat 160/160/160/165/165/165/150/150
12 dead bug (dead dad)
ASSISTANCE
40kg SSB squats
3 min on/3 min off
2 min on/2 min off
1 min on/1 min contemplate life’s meaning
CARRY
4 trips
40m bear hug carry
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loving all the dad workout names mate, looks like you are still smashing training whilst wining at life. Quality
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thanks mate, just chipping away where I can and trying to stay on brand
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Swift dad outrunning the fatigue
2.4kn run (9:18)
Then some bis/tris and delts
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Swole dad mass phase (bit easier to get through than EDC)
-
Hypertrophy circuit
10/8/6+ Zercher squats
10 dead ball jump squats
45 sec RKC plank
8 strict burpee + pull up -
Technique 10 min EMOM
3 deadlift
RKC plank remaining time -
Assistance finisher 10 min EMOM
5 RFESS with 20kg sandbag bearhugged
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Be capable of not only belting any boys who break her heart but also giving their fathers a good thrashing too.
Buff dad lifting
Hypertrophy circuit 3 rounds
10 wide grip pull ups
12/9/7 push press
8 kB halos
12 strict 6 count burpees
Technique work 4 rounds
8 Bent row
8 floor press
1 min flutter kicks
Assistance finisher 8 mins total
40 on/20 off
Arnold Press
Lateral raises
DB face pull
Flat NG bench
Twice through no additional rest
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Quality.
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Sleepy daddy snoozing through squats
MAIN CIRCUIT x3
12 KB swing
12/10/8+ rack pull
40m farmers carry
10 hanging knee raise
TECHNIQUE x4
7 squats 140kg
10 deep bw squats opening knees right up
10 hanging knee raise
Bonus arms and side delts
7 Likes
Well sleep deprivation has my pushing strength in the toilet so lucky that it’s a hypertrophy phase and strength doesn’t matter so much
Mirror muscle dad napping on the bench mid set
MAIN CIRCUIT
10/8/6 DB row
10/8/6 CG bench
10 plyo pushups
6 dragon flag eccentrics
TECH CIRCUIT 10 min EMOM
3 strict press from floor
2 bw man maker
ASSISTANCE FINISHER
10/8/6/4/2
Pendlay row
Floor press
10 kB pullover
30-35 minutes total is my workout window for most days so happy to get the work in. Busting my chops to do it
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2.4km run
9:18 pretty bloody good effort
Not much time to work longer runs so I’ll keep smashing shorter distance lactate runs.
Bonus arms and delta
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training to kill people again I see.
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Stay ready, don’t get ready
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Quick one today for time poor dad
MAIN CIRCUIT x3
4 broad jump
12/9/7+ pin squats 110/130/150kg
30 sec KB swings
30 sec hanging knee raise hold
TECHNIQUE x4
8 deadlift 120kg
30 sec row left
30 sec row right
30 sec long lever plank
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A couple of reasonably fast 800s today and some BFR curls/tricep extensions and some high rep lateral raises
4 Likes