Quick gym workout with Ross. Did a bunch of free-weight and bodyweight stuff including DB Snatch, DB Swings, Goblet Squats, Bosu Ball Rollouts, Handstand Pushups, SLDLs, Pullups, and Press. Finished with 2 rounds of 90 seconds of plank and 90 seconds of wall sits.
The rest of the guys actually have another week to go, but I’m busy next week so this was my last session. I skipped some of the normal workouts to get my post-tests in. I didn’t do great in the tests, but have been doing really well in just about all the non-tested lifts.
Rolling, stretches, glutivation.
8x5yd crossover shuffle - 10 seconds on, 10 seconds off.
Da’s it!
Rolling, stretches, glutivation.
Skips, frankensteins, SLDLs, etc.
3 sets of heavy sled march (probably 270lb) and 10 med ball slams.
Rolling, stretches, glutivation.
6x5yd crossover shuffle - 10 seconds on, 10 seconds off.
Rolling, stretches, glutivation.
Skips, frankensteins, SLDLs, etc.
Don’t remember. Possibly nothing?
Started the third phase of Ben’s program. Should be mostly similar to the first two, but stepping up the intensity even more.
Rolling, stretches, glutivation.
4x5yd crossover shuffle - 10 seconds on, 20 seconds off.
Last day of Stage 2.
Rolling, stretches, glutivation.
Inchworms, skips, frankensteins, backward runs, etc.
2 rounds of:
Rolling, stretches, glutivation.
Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for explosiveness.
Rolling, stretches, glutivation.
Inchworms, skips, frankensteins, backward runs, etc.
Relay sled push: 7x15yd@180lb
Rolling, stretches, glutivation.
Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for distance.
First, 3x10sec 10yd side shuffles. Then, sled pull+push. We tied a tug-of-war rope to the sled and put 270lb on it. The whole team pulled the sled toward us, then one person pushed it back to the start. That person then jumped on top of the sled and we pulled them back. Then they jumped off and someone else pushed it to the start. Each person pushed it back to the start once (our team had 5 ppl).
Rolling, stretches, glutivation.
Inchworms, skips, frankensteins, backward runs, etc.
Relay sled push. 2x15yd@90lb as a warmup, then 4x15yd@225lb for the real relay.
Rolling, stretches, glutivation.
Shuffles, side runs, ladders, lateral skips. Emphasized lateral skips for height this time.
Relay sled push. 225lb on the sled, about 15 yards, 5 pushes per person. Ben and Sam joined us and anchored the teams. It came down to a photo finish between them for the final push. Great way to end the day.
1 2 3 Tha’s it
Also, started taking creatine today. Doing the simple 5mg/day plan, no loading.
Worked on cleans for a good chunk of today. My form is decent but I don’t pull high enough with my elbows and my balance is not great - sometimes I land on my toes and sometimes I’m too far back on the catch. Otherwise, a good day. Didn’t do conditioning at the end because we ran a lot last night.
Started Phase 2 of the program. Not sure what exactly that means, except that exercises got harder. Here’s the new workout:
Rolling, stretches, glutivation.
Shuffles, side runs, ladders, worked on lateral skip progression.
Ended with 4x15sec shuffle, 30sec rest between each.
Back from Iceland and from my 2-week ultimate hiatus. Knee felt pretty good at the gym, no pain or soreness. I still skipped the one-legged squats on that side, but did everything else.
Because of the snow day last week, we’re back on day 1 today. Here are my numbers:
KB Press: 8@35lb, 10@35lb, 10@30lb
DB Snatch: 3x5@45lb
At the end, did relay sled sprints and SEAL pushups. For the sled, we had 5 people per team, and each person did 6 sprints with 225lb on the sled. Doing them back to back like that is a lot harder. I definitely felt tired and winded when we finished. For SEAL pushups, each team got in a line, got into pushup position, then put our feet on the shoulders of the person behind us. The groups faced each other and we did pushups on command, holding at the top between reps. I think we did about 10-15 pushups.
Did day 2 of Ben’s program (the lateral day), but subbed in DB Snatch for KB Swings.
My numbers:
Lateral movement and lifting day at the gym. Instead of writing up the workout, I took pictures of it:
We did the right side of both sheets. I didn’t get to kettlebells.
Ben Johnson is organizing a group workout session for the spinners guy. Today was day 1. We focused on a few simple things, then did testing. Here’s the workout: foam rolling, dynamic warmup, ohs/reach tests, med ball throws that simulate a broad jump, box jumps, wide arm plank, 10m sprints, max rep push-ups, max rep pullups, active plank, 2x sled push relay. I don’t remember all my stats, but I did 40 push-ups, 13 pullups, and 1:39 plank. My sprints were the slowest of the team. I did OK in sled push.
Warmup (2 rounds of 5 pullups, 10 pushups, 10 back extensions, 10 squats)
