20180128:
Ruck SE session. Two 20 minute EMOMs, 5 minute break in between. First EMOM was 100 ruck thrusters with 45#. Second EMOM was 100 flutterkicks and 100 hello dollies with ruck held overhead.
Grouchyjarhead Training
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
20180130:
Just 3 work sets of dips and pull-ups today, running behind so no deadlifts. I'll make up for it with some extra 28kg swings tonight.
Just 3 work sets of dips and pull-ups today, running behind so no deadlifts. I'll make up for it with some extra 28kg swings tonight.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
20180131:
"Bear/Crab with Me" complex. 2 rounds, about 30 minutes.
1st round - Alternated 10 yard bear crawls with 20 squats, push ups, ruck curls, four count flutterkicks, and four count mountain climbers. 45# ruck.
2nd round - Same exercises, just 10 yard crab walks with ruck on front. 30# ruck - 45# was just too much on my shoulders at this point.
"Bear/Crab with Me" complex. 2 rounds, about 30 minutes.
1st round - Alternated 10 yard bear crawls with 20 squats, push ups, ruck curls, four count flutterkicks, and four count mountain climbers. 45# ruck.
2nd round - Same exercises, just 10 yard crab walks with ruck on front. 30# ruck - 45# was just too much on my shoulders at this point.
Re: Grouchyjarhead Training
That session looks brutal! I love bear walks but I have never mastered the crab walks. It always kills my shoulders and wrists. I can only imagine doing it with the ruck..grouchyjarhead wrote:20180131:
"Bear/Crab with Me" complex. 2 rounds, about 30 minutes.
1st round - Alternated 10 yard bear crawls with 20 squats, push ups, ruck curls, four count flutterkicks, and four count mountain climbers. 45# ruck.
2nd round - Same exercises, just 10 yard crab walks with ruck on front. 30# ruck - 45# was just too much on my shoulders at this point.
"Man is what he reads." - Joseph Brodsky
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
It was pretty unpleasant.
Another Pathfinder class. Goal this time is to see if I can hit every single requirement for Forward. This means a total of 225 miles in 12 weeks. Fortunately TB has the flexibility that not much changes at all for me, just more emphasis on rucking and recovery/mobility to counteract the extra mileage.
20180201:
4 mile ruck, 45#, 1:09. 4/225.
20180203:
6 mile ruck, 45#, 1:40. 10/225.
Right after I did the following for 5 rounds with the ruck: man makers x10, four count flutterkicks x10, push ups x10, sit-ups x10.
Another Pathfinder class. Goal this time is to see if I can hit every single requirement for Forward. This means a total of 225 miles in 12 weeks. Fortunately TB has the flexibility that not much changes at all for me, just more emphasis on rucking and recovery/mobility to counteract the extra mileage.
20180201:
4 mile ruck, 45#, 1:09. 4/225.
20180203:
6 mile ruck, 45#, 1:40. 10/225.
Right after I did the following for 5 rounds with the ruck: man makers x10, four count flutterkicks x10, push ups x10, sit-ups x10.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
20180104:
4 mile ruck, 30# (went a bit lighter due to back to back days), 1:10.
4 mile ruck, 30# (went a bit lighter due to back to back days), 1:10.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
20180206:
Max strength session, 75%. 3 work sets of pull-ups, 3 work sets of dips, 1 work set of axle sumo deadlifts (double overhand - 200#). Not sure if this is the best movement for me, and now that the gym I'm at now has a trap bar again I might transition back to trap bar deadlifts. Fortunately my 1RM for both is the same, so no different, just a bar change. Swings with 28kg in the PM.
Max strength session, 75%. 3 work sets of pull-ups, 3 work sets of dips, 1 work set of axle sumo deadlifts (double overhand - 200#). Not sure if this is the best movement for me, and now that the gym I'm at now has a trap bar again I might transition back to trap bar deadlifts. Fortunately my 1RM for both is the same, so no different, just a bar change. Swings with 28kg in the PM.
Re: Grouchyjarhead Training
I am starting to like TBDL. I feel that I might keep it as main pull for the rest of my lifting life.. Will see..grouchyjarhead wrote:20180206:
Max strength session, 75%. 3 work sets of pull-ups, 3 work sets of dips, 1 work set of axle sumo deadlifts (double overhand - 200#). Not sure if this is the best movement for me, and now that the gym I'm at now has a trap bar again I might transition back to trap bar deadlifts. Fortunately my 1RM for both is the same, so no different, just a bar change. Swings with 28kg in the PM.
I remember that sumo really killed my hip at some point.. Not that it "broke it" but the hip ended up being painfully irritated because of the sumo stance..
"Man is what he reads." - Joseph Brodsky
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
I'm not sure if it's the pull or what, need to experiment a bit again sadly.
20180207:
4 mile ruck, 45#, 1:15. Did most outside in AM but had to do final one in PM on treadmill. 18/225.
20180207:
4 mile ruck, 45#, 1:15. Did most outside in AM but had to do final one in PM on treadmill. 18/225.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Grouchyjarhead Training
20180208:
Something a bit different today. I feel it's a bad idea to neglect squatting in my max strength work (though I do my fair share in my strength-endurance work), and have not been doing my swings as much as I want. The deadlifts seem to be affecting me a bit too. Today was an attempt to find a workable solution. Being that I now have access to pairs of kettlebells ranging from 8kg/17.6 pounds to 56kg/123.2 pounds, I think I found one.
3 work sets of pull-ups, 3 work sets of dips, 3 work sets of goblet squats (28kg). After each set, I did 10 two handed swings with 28kg then rested 3 minutes (total of 90 swings). I actually enjoyed this.
Something a bit different today. I feel it's a bad idea to neglect squatting in my max strength work (though I do my fair share in my strength-endurance work), and have not been doing my swings as much as I want. The deadlifts seem to be affecting me a bit too. Today was an attempt to find a workable solution. Being that I now have access to pairs of kettlebells ranging from 8kg/17.6 pounds to 56kg/123.2 pounds, I think I found one.
3 work sets of pull-ups, 3 work sets of dips, 3 work sets of goblet squats (28kg). After each set, I did 10 two handed swings with 28kg then rested 3 minutes (total of 90 swings). I actually enjoyed this.