Building A Better Human

[Barkadion]

Strength Day.

Location: The Training Centre
Equipment: BB, Iron, 2 x 45# KBs

Warm up and movement prep.

Then
Heavy : 6 rounds
2 x OHP at 85% (150#)
Shoulder dislocates and tea cup drills in rest.

https://instagram.com/p/BMPfJGNDM5C/

Then
Medium: 6 Rounds
3 x "Craig Specials" @ 2 x 45# KBs into
2 x burpees
Foam roll work in the rest

Then
Light: 6 Rounds
9 x RDL with fat grips at 95#
2 x pull-ups (felt great on these - elbows are behaving)
"Worlds greatest stretch" in rest

https://instagram.com/p/BMPjs9sDYq8/

10 min AD cool down

Very very good stretching drills.. your "heavy/medium/light/" structure is awesome! Holistic. Synergetic. I keep thinking about structuring something like that in the future..

[Train_Hard_Live_Easy]

Very very good stretching drills.. your "heavy/medium/light/" structure is awesome! Holistic. Synergetic. I keep thinking about structuring something like that in the future..

Cheers Matey........ glad you like the stretching drills, they work a treat and give you something to focus on at times during the rest intervals.

[Train_Hard_Live_Easy]

Play day today.

Location: The Training Centre
Equipment: 24" box, 2x45# KBs, 70# sandbag.

Warm up and movement prep.
Then 15 mins on clock to play/move/have fun.
Sets of 5 box jumps to light up the CNS.
G2S and Zercher style sqwwwwats with the sandbag.

Then for the finisher. A variation on the magic 50. Seen it mentioned a few times on here. So dug out my rather dog eared copy of II

Double KB Variation using 2x45#. Outside of legs snatch and swing
5 dble Snatches into
10 dble swings into
10 burpees (strict form on every element of the Burpee)
30-45s rest
5 rounds

https://instagram.com/p/BMSHq4Ijmlh/


15 min AD cool down

A great sweat on. Thoroughly enjoyed. Thanks for the reminder on this.

[Train_Hard_Live_Easy]

Last strength session before my 2 week vacation.

Location: The Training Centre
Equipment: BB, iron, 2x30# KBs

Heavy
W2H PC&PP
5 x 2 @ 165#
Shoulder and t-spine mobility work in rest period.

Then
Moderate:
4 x 5 Zercher Squats into
2 x broad jumps
90/90 hip drill in rest interval.

Zercher squats stayed at 135#. Only 4 rounds instead of 6..... felt tired, and with a BIG session planned for tomorrow, decided to call it at the end of 4 rounds.

Light
6 rounds
8 x curl to press at 2 x 30# KBs into
15 x flutter kicks (2-count)

10 min AD cool down

https://instagram.com/p/BMXRUN1jL_a/

[Train_Hard_Live_Easy]

Last work capacity session at The Training Centre.

Equipment: Concept 2 Rower

Building on from an earlier session, wanted to make this a challenge.

30-1 alternating between Cals on rower (even numbers) and Burpees (odd numbers)

10 min AD cool down.

Fecked. That was tough. Sweat fest.

[Moz69]

Have a great holiday fella

[Train_Hard_Live_Easy]

Have a great holiday fella

Cheers matey..... had a fabulous time

[Train_Hard_Live_Easy]

Well that was a pleasant time away...... for the first time in god knows how many years, I actually did not train for the majority of the two week vacation.

Went to a 'X-fit' box on my 2nd day to use the space, and completed a simple EMOM session with my brother....... thereafter, nothing other than long walks and pleasant company with the family and friends.

Came back and took a measurement, to see where I was at, and was really delighted to see my BP was normal and my resting HR was 47 [Took it twice to make sure the HR reading was correct..... it was]

Returned to The Training Centre yesterday........ having had 2 weeks off, I will be gradually ramping up the work over the next week or so...... and with the imminent arrival of the winter season, X-country ski-ing and snowboarding will be my focus so I may look at utilising the Green variation found in TB2 for the next few weeks.

Yesterday saw a simple 'double' due to short on time with clients arriving

5 - 1 minute of work alternating between the AD6 and the Rower [5 min AD, 5 min Row, 4 min AD, 4 min Row etc]......giving 30 mins continuous work maintaining a HR of 120 - 133 max [Polar Chest strap and Polar Flow App are my tools of choice]

Felt great to be back at it..... thoroughly enjoyed putting the clients through their sessions.

Today will see more movement, but with load.

[Barkadion]

Well that was a pleasant time away...... for the first time in god knows how many years, I actually did not train for the majority of the two week vacation.

Went to a 'X-fit' box on my 2nd day to use the space, and completed a simple EMOM session with my brother....... thereafter, nothing other than long walks and pleasant company with the family and friends.

Came back and took a measurement, to see where I was at, and was really delighted to see my BP was normal and my resting HR was 47 [Took it twice to make sure the HR reading was correct..... it was]

Returned to The Training Centre yesterday........ having had 2 weeks off, I will be gradually ramping up the work over the next week or so...... and with the imminent arrival of the winter season, X-country ski-ing and snowboarding will be my focus so I may look at utilising the Green variation found in TB2 for the next few weeks.

Yesterday saw a simple 'double' due to short on time with clients arriving

5 - 1 minute of work alternating between the AD6 and the Rower [5 min AD, 5 min Row, 4 min AD, 4 min Row etc]......giving 30 mins continuous work maintaining a HR of 120 - 133 max [Polar Chest strap and Polar Flow App are my tools of choice]

Felt great to be back at it..... thoroughly enjoyed putting the clients through their sessions.

Today will see more movement, but with load.

He is back!!

[Train_Hard_Live_Easy]

Movement prep and heavy movement

Location: the training centre (specifically the iron annex)
Equipment: BB

Movement prep:
PVC work - shoulder dislocates / OHS
6 of each 2 rounds straight through

KB arm bars / 1/2kneeling narrow stance halos / Goblet Squat heartbeats
(1 / 10 / 5) repeat 3 times

Warm up to working weight on Power Clean and to Front Squat
(160# / 185#)

Then EMOM 8 minutes alternating
3 x PC
3 x FrSq
So 4 rounds of each

Then

15 min AD cool down

Felt great being under the iron again. EMOM was ambitious, but I wanted to move and increase the HR. Cold in the iron annex so I kept moving....... legs certainly felt this one, with the hammies specifically letting me know I was doing the movements correctly

Coming from a 2 week period on non lifting / training activity, I was just interested in moving and feeling the iron again.