23 June 2014- End of Strength and the start of Conditioning

19 June

0700

 

So much anger, must drive some of it out. But i think this program is stimulating higher Test Levels. 

Prowler

5 x 20 m x 90 lbs (10 min)

14 z 20 m x 200 lbs (20 min)

The session was simply 30 min of Prowler. The next time this comes around I will shorten the warm up to 5 min and then make the weight jump. My low back was definitely stiff the following day as was my shoulders. In the Program it was supposed to be 30 min of x 100m partner carries, but without a partner I had to improvise. I think the partner carries would have been slightly easier. Lol

 I was on the Range from Friday to Sunday night pretty much volunteering through work to patch targets for a Local IPSC tournament. I did it last year and it was a lot of fun. It is Interesting to watch as well. I thought Powerlifting had characters. Shooters are another breed their very own that is for sure.

20 June 23, 2014

0547 hrs

 

When the Rider comes I will be ready and not lament a life wasted. 

 A short session was actually scheduled which worked out perfectly since I had minimal time before having to be on the Range.

KB Swings

2 x 1 min 15 sec x 70 lbs ( 1 min Rest)

Rear Delt Row (Wide Bar)

3 x 20 x 65 lbs

GHR 29, 33 (hands at hips instead of Vampire Pose)

Sled Drags 2 x 100 m x 200 lbs

The idea of this was to push the pace and have it done in around 20 min. I had it done in 25 min which includes having to walk back and forth to the weight room from the field house. I can eliminate some inefficiencies and bring the time down to 15 min I am sure.

  

23 June

0625 hrs

Sled Drags 2 x 2 min x 210 lbs (1 min Rest)

ME SSB Box Squats 3 RM

Bar 4 x 3 x Bar

1 x 3 x 95

1 x 3 x 135

1 x 3 x 185

1 x 3 x 225

1 x 3 x 245

1 x 3 x 275

Box Squats 100 reps w/ 15 lbs Db OH (minimal sets /rest possible)

Rev Hypers (3-3 Tempo)

3 x 10 x 90 lbs (feet together first and last set /Middle set feet apart)

Standing Ab Crunch (with Bands) 3 x 10 x Orange & Red EFS Band

The Banded Abs I will re-do tomorrow after the stair master of pain. I just don’t feel the bands give me a sold amount of concentrated work. I usually use the strap on the pull down machine but I left it in the car. (FRACK)

Everything else felt very solid. I am still using the black mini EFS band around my knees for the squats.

The OH Squats with the DB were interesting. I focused a lot on driving my knees out to prevent hip discomfort.

6 Hrs post workout

 (Actually more like 10 because lunchtime I needed food more than sprints)

Sprints

3 x 600m (1 min rest)

I thought these went ok for first time through. The program calls for 6 x 800 m. I have a solid dirt road just down from house for these. I am terribly un-conditioned for this type of work (which is why HAVE to be doing it of course) so after the third repeat I called it because I was fading hard, that I thought I was going to poop my drawers. So a forth was really too risky. Lol.

 

My Girl went to a big "Horse Store" in the big city. She came home with this. She knows me so well. She did look for Blue Heat as well. 

Tomorrow is the stair master of pain w/ weight vest so that should be great. 

Keep Moving Forward, Keep Getting Strong(er)