Well, a full week came and went in Wisconsin fast as all get up.
Triopical Storms are upon us in South Florida and the training doesn’t slow.
Sunday is race day again and another chance to break 58:00.
We’ll see…
Full week update tomorrow, as well as some new video’s.
A full day of racin children down the street and playing great basketball with my bro in law and nephew. Nothing much better than that.
Magic 50 yesterday.
db snatch x5 per arm
db swing x5 per arm
burpees x10
5 rounds with 60 seconds rest between.
70 lb. snatch
60 lb swing
Try it, be careful. Pick a lighter weight and work your way up.
Explosive power, cardio conditioning.
As Peter states below, the Garage Strongmang is a beast, but a fun one.
After a few days of rest I have put in a few days of quality free form training.
Lots of pulling bodyweight, as well as new movements on the bar that include release and catch in different capacities. With a bar and yourself you can do most anything, provided you have the strength.
Tonight I went and did the Loose Cannons bike race. HOLY SHIT! Danger Will Robinson, danger.
Ingredients: 50 bike punks on single gear bikes and a few of us traditional bikers screaming through south beach, across the Venetain Causeway, across Biscayne and all other major intersections with no course, just a start and a finish. Two people to the hospital, tons of angry drivers and an F*&^ing RUSH! How many times did I smell tires? Lots.
I took fifth and had a blast. Was in third with a quarter to go but those fixed gear riders have the advantage with big gears and long cranks. Fun times.
Strongmang
Squat 225lbsx20 reps
Bench 185lbsx20reps
Walking Lunge 70lbsx20reps (70lb DB/ arm)
Standing overhead military press 135lbsx20reps
One arm DB rows 80lbsx20reps
Deadlift 185lbsx20reps
Complete each 20 rep set in order. Record time.
Dan and myself tried this the other day. I recorded a time under 14min. Dan recorded just under 13min. After completing our first attempt we agreed that the squat weight needs to be increased to the new standard of 225 from the the originally attempted weight of 185. After my first attempt at the military press at the originally planned weight of 185 we agreed to bring it down to 115 in order to complete it without injury. I still want the standard to be at 135lbs. There is something butch about going straight for the 45’s and slapping them on each side. No need for nickels and dimes! The weight for the rest of the exercises was manageable although the 70lb lunges did pose a challenge.
Here is how I got through it:
Squats– flew through 20 straight. This is why we feel raising the weight might pose more of a challenge.
Bench-5,5,4,3,2,1. With a goal of time in mind taking an Idols Gym Cruise Rest break seems non-compliant! Which explains my 2 and 3 rep sets. My plan was to break it up in 5’s. Taking 1-2 minute rest would have allowed me to reach that. But as I mentioned earlier, I ain’t here to cruise!
Walking Lunges– 10,10. Dan tried to fly through it only to reach 16 reps and regretted it afterwards. You will need to save some energy in your legs to bear the Standing O.H. Military Press.
Standing O.H. Military Press– 5 (@ 135), 5,4,3,3 (@ 115) Use some leg bounce if needed. Trust me you will need it.
1 Arm DB Rows-5,5,5,5. Cake but no walk in the park.
Deadlift-5,5,5,5. What a way to finish it off.
I hope to work up to completing all sets of 20 reps straight through. Needs a bit of work though.
So now do you want to sit on the leg extension? WHAT A WASTE OF TIME!
Peter K