Maximum Rippage ( Training log ) TB + Conditioning

[Green2Blue]

https://youtu.be/cHi4Q7MuEXE 32 kg Turkish Getups 1st round
https://youtu.be/dRKBdy1JqPA Bodyweight Pullups 13 1st round
https://youtu.be/ibe7M_rCGXU 32 Kg 2 hand swing Last round

I don't do much KB stuff anymore (partially because I don't own any), but I used to coach at a gym where the owner was a major RKC fanboy and elitist. I think your TGU and swing would have been applauded by even him.

I like your resourcefulness with the pull-up bar.

Great technique on everything.

[Barkadion]

https://youtu.be/cHi4Q7MuEXE 32 kg Turkish Getups 1st round
https://youtu.be/dRKBdy1JqPA Bodyweight Pullups 13 1st round
https://youtu.be/ibe7M_rCGXU 32 Kg 2 hand swing Last round

I really like your pull-ups! Seems to be smooth with great upper back/scapula move. And as G2B said your pull-up bar is great!

I don't know much about KB technique but your TGU is much better than mine. I've used it as a finisher for my previous block and my form was very shaky..

And man... it's good to see warm shiny weather... even across the globe

[Maxrip13]

https://youtu.be/cHi4Q7MuEXE 32 kg Turkish Getups 1st round
https://youtu.be/dRKBdy1JqPA Bodyweight Pullups 13 1st round
https://youtu.be/ibe7M_rCGXU 32 Kg 2 hand swing Last round

I don't do much KB stuff anymore (partially because I don't own any), but I used to coach at a gym where the owner was a major RKC fanboy and elitist. I think your TGU and swing would have been applauded by even him.

I like your resourcefulness with the pull-up bar.

Great technique on everything.

Well that's good to hear. I learnt all my kettlebell stuff nearly 10 years ago from pavels original books. Luckily my dad was into them so I started training with them early. I bought a set of adjustable 32kg bells years ago and only really use them when I do S&S or finishers for my operator workouts.

The pullup bar makes things a bit more fun. I do have a rack with a pullup bar, but I prefer the harder hand surface for the grip strength. I can occasionally get excited and hit my head on the roof

[Maxrip13]

https://youtu.be/cHi4Q7MuEXE 32 kg Turkish Getups 1st round
https://youtu.be/dRKBdy1JqPA Bodyweight Pullups 13 1st round
https://youtu.be/ibe7M_rCGXU 32 Kg 2 hand swing Last round

I really like your pull-ups! Seems to be smooth with great upper back/scapula move. And as G2B said your pull-up bar is great!

I don't know much about KB technique but your TGU is much better than mine. I've used it as a finisher for my previous block and my form was very shaky..

And man... it's good to see warm shiny weather... even across the globe

Cheers for the feedback. I can't maintain that across all sets, but I have gone from 8 strong pullups and rest/pausing my way to 15. I am looking forward to seeing how many I can do, but at the worst my endurance across multiple pullup sets has increased. Since I am doing a base build that is probably a better result re:endurance than a single higher set.

I really focus on doing the getups slow. It's funny, but my 32 kg technique is 10x better than my 24 kg getup technique.

Australia is good like that. Where I am is a little bit varied, but we have a nice string of sunny days coming up. I like to train outside when I can.

[Maxrip13]

I am really start to get the iron bug again which is good. I love a good break from squats and benches to reinvigorate my enjoyment of doing them. Trying to decide whether to finish the last week of base build off or to test some maxes and start operator again. I think I had better finish the week off but I have hit every goal so far and would be going through the motions.

The plan is to jump into operator black with a squat,bench, weighted pullup cluster. I am considering weighted ring dips in place of bench, but not sure yet. I'll use kettlebell swings in sets of 10 as a finisher more than likely.

The plan is to use run interval based HIC conditioning sessions twice a week and keep them brief. I will try and get a weekly or fortnightly LSD run or pack march in and may alternate between the two.

I need to somehow mix in some bjj, and boxing.

2 cycles of this and I think I will rotate back through a base build using S&S +Fighter Pullups. This seems to really work for me as a sort of deload from the heavy lifting.

[Maxrip13]

Todays Training

S&S Warmup(I love this series of movements, I can just do a continuous circuit through them and be warmed up in mins)

32 kg kettlebell 1h Swings
10l,10r x5

Turkish getups 32kg
5x2

Fighter Pullups
13,12,11,10,10

Training went great today. It's extremely hot here at the moment and I was looking for any excuse to get out of it, but I committed and I am happy I did.

The swings were easy and I took my time. I didn't hit the 5 min limit to achieve the S&S simple goal, but thats fine. I am close to getting blisters on my hands so I will probably back these off to two handed swings for the rest of this base build. I know I can hit the simple goal if I push hard, but if I damage my hands it's not worth it. I will upload a video of my first swing set below.

The getups were easy. I have well and truly mastered the 32 kg for these and will maintain for the rest of the week.

The pullups went well and I believe I will see great results when I retest in the next week or so. I would love to hit 20 pullups if possible, but happy with anything over 15.

[Maxrip13]

https://youtu.be/Gbh-b9GUvtw32kg kettlebell swings 1hand. First set

[Maxrip13]

Todays Training

5km run, 24:28 mins
Av Pace 4:54 per km
3.2km time (during run) was 16:00 mins.

I got a little keen and pushed a bit harder in todays run. I wanted to see my 3.2km time while still having to continue running.
I need to reach a 13:30 min, 3.2 km time for a specialist group at work. It looks like I have to increase my pace quite a bit.

I am a little disappointed in the 5km time also. I hope I can drop that down closer to 20 mins.

I think I may do some 800m intervals in my op+ black training for my next cycle. That should drop my 3.2 km time.
I will probably do 4x 800m intervals with a full 5 mins rest in between to focus on speed. If I pair this with apex or similar and an LSD run 1/2 x fortnightly, I should be able to drop that time right down.

[Maxrip13]

Today's training


S&S Warmup

Max pullup test following my fighter pullup program. I started being able to do 15 good pullups and my goal was 18-20. Very happy with the results.
I worked out my progression off of a conservative 10 rep max and have doubled it to 20. My last couple reps were a struggle and my last one borderline, but I know if I had taken a few days off to recover I would have easily hit 20 reps and that is good enough for me. My previous all time PR was 16 and I am nearly 10 kg heavier now.
See video below and feel free to rip those last couple reps. The first 12 or so were the best pullups of my life haha. Previously I could only get about 8 like that.

https://youtu.be/P0kfnOPxfmoMax pullup attempt post Fighter pullup program. 20 pullups(19 with good form. 1borderline)

32 kg 2 h Kettlebell swings
5x10

Turk Getups 32 kg
5x2

I cruised my way through the swings and getups. I have mastered the simple progression from S&S for getups and could make the progression for the swings if I was happy to beat up my hand a bit. Overall I am very happy with the results and the 32kg bell is feeling like the 24 did 4-5 weeks ago.

I will do a write up on my overall results and similar of this alternative base build in the coming days.

Long story short I will be using this template as my plan for future more frequent basebuilds or green protocol tactical barbell cycles.

[Barkadion]

Today's training


S&S Warmup

Max pullup test following my fighter pullup program. I started being able to do 15 good pullups and my goal was 18-20. Very happy with the results.
I worked out my progression off of a conservative 10 rep max and have doubled it to 20. My last couple reps were a struggle and my last one borderline, but I know if I had taken a few days off to recover I would have easily hit 20 reps and that is good enough for me. My previous all time PR was 16 and I am nearly 10 kg heavier now.
See video below and feel free to rip those last couple reps. The first 12 or so were the best pullups of my life haha. Previously I could only get about 8 like that.

https://youtu.be/P0kfnOPxfmoMax pullup attempt post Fighter pullup program. 20 pullups(19 with good form. 1borderline)

32 kg 2 h Kettlebell swings
5x10

Turk Getups 32 kg
5x2

I cruised my way through the swings and getups. I have mastered the simple progression from S&S for getups and could make the progression for the swings if I was happy to beat up my hand a bit. Overall I am very happy with the results and the 32kg bell is feeling like the 24 did 4-5 weeks ago.

I will do a write up on my overall results and similar of this alternative base build in the coming days.

Long story short I will be using this template as my plan for future more frequent basebuilds or green protocol tactical barbell cycles.

Awesome! I can't see any cheating or jerkin up to the bar. Good technique and great achievement! Congrats mate