This is the type of stuff I like doing. Setting the bar and killing it.
Did some running today for the first time since 12\29\10. I felt fat and slow but it was good to get out there.
Warm up mile 8:19. I usually do this in 7:30. Then ran 10 - 100 meter sprints. Sprint the straight away walk the turn at the track.
Considering I’ve lifted the past 4 days in a row and 2 of those were squat sessions I was pretty happy. Also haven’t run sprints since September when I pulled a hammy. Will need to keep working back into sprinting shape while trying to avoid injury.
[quote]hipsr4runnin wrote:
I just started following his old blog before attempting the 1500block wods.
[/quote]
I’ve only just found out about Alpha’s stuff, where can I find his previous blog?
Monday is usually an off day for me but I did some extra biceps work today as they are lagging. I normally don’t spend a lot of time working biceps - a few sets of barbell curls at the end of my back day - now I need to play catch up a bit.
After that I ran through 5 sets of the following mini circuit just to get my heart rate up.
1 minute rest between sets.
10 of each - chin up/burpee/mountain climber. Just enough to get the sweat going while still focusing on biceps.
1 mile run
squat 225x3, 275x3, 325x3
1 mile run
75 kettlebell swings, 75 situps
800 meter run
25 kettlebell swings, 25 situps
I thought I would do another round but I was pretty smoked
Hey Mr. Alpha,
question; before I left I did a workout of yours plus another workout that tore my back up nicely. 600 step ups then 30 300lb tire flips and 30 pull ups and 400 step ups. recently I have been having SI joint issues where I get some pinching, usually when I go into extention. I have read you suffered form back problems and made a crazy recovery. What happened to you? How you fix it? Any advice for me.
I did
20x 1 arm DB power snatch (20 each arm @45#)
35x atomic sit ups
50x squats
400m run
4 rounds
with no back pinching or pain. I dont know what the deal is. Compression seems to bother it OH pressing, DL, squat but only if I pull lumbar tight.
Anyone have suggestions?
Thanks for your help!
I did the main workout for today
400 meter run
15 Squat Presses left Arm 20lbs
10 Burpees
15 Squat Presses right arm 20lbs
10 Burpees
400 meter run
08 Man Makers 115lbs
200 Flutter kicks
400 meter Run
15 Dumbbell Snatches left Arm 25 lbs
10 Burpees
15 Dumbbell Snatches right arm 25 lbs
10 Burpees
400 meter run
08 Man Makers 115 lbs
200 Flutter kicks
400 meter Run
15 Dumbbell Swings left Arm 25 lbs
10 Burpees
15 Dumbbell Swings right arm 25 lbs
10 Burpees
400 meter run
15 Dumbbell Swings both arms 25 lbs
10 Clapping push-ups
15 Dumbbell Swings both arms 25 lbs
10 Clapping push-ups
15 Dumbbell Swings both arms 25lbs
10 Clapping push-ups
400 meter run
Time = 61 minutes. Everything was sore at the end so I tried to stretch whatever hurt the most. My pride was good and loose afterwards.
Alpha,
Ive been doing Intermittent Fasting for the past 4 weeks with good results, but have I havent added this much conditioning in my program before. Do you recommend some small meal before a long circuit like this? How do you eat?
Sailor: Alpha's Work II - Training Logs - Forums - T Nation
check out this link. Its alphas old blog about his wods and a bunch of general questions and food.
I sometimes dont eat before workouts like this and seem to be ok. If anything like martin from leangains does if you can shoot some BCAAs before the wod. If I do something heavy I will alternate, find out what works for you, try each approach maybe.
with 65lb barbell, no rest between sets
30 sprawl sumo high pulls
30 leg raises
30 clapping push-ups
20 sprawl sumo high pulls
20 leg raises
20 clapping push-ups
10 sprawl sumo high pulls
10 leg raises
10 clapping push-ups
Time = 12:57
Anyone else still doing any of these?
SailorJerry: Keep posting bro.
I’ll start following Alpha’s Insert/Extract on a daily basis from 5100 Block website.
A. SElF-MYOFASCIAL RELEASE/DYNAMIC WARM-UP
B. INSERT
20 Dead hang Pull-ups
20 Push-ups
20 Burpees
15 Dead hang Pull-ups
15 Push-ups
15 Burpees
10 Dead hang Pull-ups
10 Push-ups
10 Burpees
*I modified the Handstand Push-up to Regular Push-up
**I have to rest 30 seconds between the rounds. Just can’t do it w/o rest. My goal is to keep decreasing rest time until 0.
C. WORK
1a. Bench - 8/5/5/3/1
1b. Pulldown - 10/10/8//6
1c. Dip - 12/12/12/12/12
2a. Incline Bench Press - 12/8/5/5/3/1
2b. Leg Raise - 10/10/10/10/10
2c. Cable Crossover - 12/8/8/6
D. ACCESORY
3.Triceps Pulldown - 12/8/8/6
E. EXTRACT
12 Dead hang Pull-ups
12 Push-ups
12 Burpees
10 Dead hang Pull-ups
10 Push-ups
10 Burpees
10 Dead hang Pull-ups
10 Push-ups
10 Burpees
Just made a “ruck” today. I have a 15 lb vest, and then i filled an empty dog food bag with approx 30 lbs of bricks and taped it up. Thus, 45 lb ruck i put in a back pack everyday now. I tried this circuit the other day:
6 rounds of:
8 Sprawl C&P
8 Front Squat
8 Push Press
8 Back Squat
8 GM’s
400 m run
Barely got 3 rounds with 50kg. Guess I need less weight more balls next time.
Just had my very first crack at this style of effort.
- Walk to gym and warm up.
2.Strength :
Squats 60KG 10 .Squats at 70kg 5x5 Squats 60kg 10
Lats 57kg 5x5 lATS 45KG 10
Deadlift 60kg 10 deadlift 80-90 kg 5x5, deadlift 60kg 12
Bench 35kg 12 ,bench 40kg 5x5 , bench 35kg 10
Sitting cable row 22kg 10 , sitting cable row 28kg 5x5
- Cond
Step ups + 20kg vipr 50
Floor to ceiling (thrusters) + 16kg 20
Press-ups 25
Repeated twice
4.Cardio
20 minute treadmill aiming for 2 miles and maximum height gain (achieved 430 v feet)
Its a starting point
Sore now (later at work)
I recently decided I needed waaaayyy more metabolic/conditioning work and added the following 2 workouts.
The first one leaves me sucking wind big time and makes me sweat like a blind lesbian in a fish shop.
No rest between excercises.
30 jumpin’ jacks — straight into 30 split stance jacks
30 swings with 50kg dumbell (focusing on really snapping at the hips)
15 goblet squats with 50 kg dumbell (slow down explosive as possible up)
15 dumbell front raises with 30kg
15 one arm snatch and press with 30 kg
15 lateral throws (bend over a bit and use a bit of body english to throw 'em up–john meadows stlye) 30kg
20 legs elevated hands wide apart pushups done as explosively as possible (every other round I will do hindu pushup (dive bombers) intstead–usually more like 15 though)
After picking my face off the floor I will do 4 more rounds after this (more on good days, but only one or two more)
The other workout is done at night down at my local schools playground and generally just leaves me sore the next day.
A circuit of (run to each excercise or piece of equipment):
8 dead hang chinups (I suck at chins)
10 dips
20 feet elevated hands wide apart pushups
20 fatman pullups
10 hanging straight legged leg raises
15 hindu pushups
30-40 sec all out sprint
I usually get 6 circuits of this in (once I only got 4 though, and once I got 8-- go figure!)
I finish it all with a steady 20 min run around the block.