PDA

View Full Version : Workout of the Day 2007



Pages : 1 2 3 4 5 6 [7] 8 9 10 11

peregrine
09-20-2007, 09:27 PM
One of the things I like about dumbbells is that you can twist them in accordance with your body's needs as opposed to having to maneuver your body in accordance with the physics of the bar.

I have basically completely stopped doing barbell curls and barbell upright rows. Hell part of my future working out philosophy may be dumping the big bar altogether.

For a horizontal type press move I really like that dumbell bench press in which the palms/db begin palms in then as you push them up rotate to palms/db towards your feet.

austin
09-20-2007, 10:07 PM
10 x Special 100 Meter Farmers Walk - 32Kgs


Is this 32KG in each hand?

Square bales weigh 70 pounds and I carry one in each hand using the ties. When I get to the corral or the trailer I lift both up to the rail at the same time then push them over. Sometimes I carry one lifted over my head the whole way as well.

atrox_vis
09-21-2007, 05:27 AM
Is this 32KG in each hand?

Square bales weigh 70 pounds and I carry one in each hand using the ties. When I get to the corral or the trailer I lift both up to the rail at the same time then push them over. Sometimes I carry one lifted over my head the whole way as well.

Of Course! I would have used the 40Kgs, but Ashley beat me to it!!!!!!!

Elkhunter
09-21-2007, 06:55 AM
I grew up on a ranch and we had to haul all kinds of things everywhere.

Generally found that balancing weight out, ie carrying something in each hand, to be easier. :)

But then again, 140 pounds at 100 meters five times, ISNT easy. :eek:

michael
09-21-2007, 07:07 AM
For a horizontal type press move I really like that dumbell bench press in which the palms/db begin palms in then as you push them up rotate to palms/db towards your feet.

I like these as well. There was a time when I lived in a condo and didn't have much room, that these are all I did. I did not have room for a flat bench, so only used DB's and a small bench. I actually gained strength and size using DB's only during this couple of years.

austin
09-21-2007, 09:12 AM
Of Course! I would have used the 40Kgs, but Ashley beat me to it!!!!!!!

My wife loves doing square bales and helping out with the stock.

I told her about the WOD 2007 and showed her Ashley's vids.

She is stoked, but being 19 weeks pregnant with her first, it will have to wait!

Cold War Scout
09-21-2007, 10:18 AM
September 21st:
- Kettlebells. 26 different exercises. 34 total sets.

michael
09-21-2007, 10:39 AM
I've been experimenting with changing my w/o's too, and here is what I did on 9/19 and then today. I like to keep them to around 30-40 minutes, do the whole body, concentrate on compound movements, and combine bodyweight, barbell's, dumbbells, and kettlebells. I also like to do different exercises with the same bodyparts for variety. I did a 10-15 minute stretch after each one.


9/19

W/O #1

This one took 35:07, and I was smoked at the end of it. I worked on quality reps, but also on taking them all just shy of my failure point.

Pull-ups
Push-ups
V situps
KB deadlifts
Pull-ups
Bench press
KB snatches
V situps
Pull-ups
KB deadlifts
Bench press
V situps
KB clean and press
BB back squats
BW dips
BB bent rows
BB military press
BW squats
DB press

Stretch

9/21

W/O #2

Pull-ups
Push-ups
BW squats
V situps
Pull-ups
Incline DB presses
KB deadlifts w/shrug
V situps
Bent BB rows
Inlince DB presses
V situps
Back BB squats
BW dips
Pull-ups
KB clean and press
KB swing
KB clean and press
KB swing
KB clean and press
BW squats

Both of these were pretty tough, and I did them with as little rest as possible between each exercise.

John McCreery
09-21-2007, 01:21 PM
Just getting back into conditioning again:

25 minutes on bike heart rate at 145-155
4 sets of Bench press 15-20 reps 130- 145 lbs
30 minutes indoor soccer with a bunch of 20 yr olds -
Thought I was going to puke. I did score once!

peregrine
09-21-2007, 02:29 PM
Thurs.
am
dl 7x3 hex weights blow
L pull ups need to breathe
powershrugs 7x3


pm
1/4mi sprint/jog
25 burpees

Realized i need to focus on my meditation.

JohnH11B
09-21-2007, 02:46 PM
9/21
A whole bunch of stuff. Didn't really keep count of reps, but pushups, flies, lifting, etc.

Dont Tread on Me
09-21-2007, 03:49 PM
9/21
I'm not being flippant, but I had a one hour deep tissue massage today. Given how much strain we put on our muscles, I think we all need it. Getting those knots out will help me at my next workout.

BYcyclist
09-21-2007, 05:16 PM
9/21
I'm not being flippant, NOT!

Proper rest and restoration is JUST as important as hard workouts. That's when you actually get "stronger" is the adequate rest afterwards - not "during" the workouts.

austin
09-21-2007, 06:18 PM
NOT!

Proper rest and restoration is JUST as important as hard workouts. That's when you actually get "stronger" is the adequate rest afterwards - not "during" the workouts.

True statement!!

Today:

3 mi run with 2 long hills.
9 x ( 3 chinups + stairs + 10 burpees + 20 inclined situps ) no rest
6 sets cable cross and DB press

Time 1:05

I messed up on my recovery from two a days on wed because I had to stop at 9x with calf cramps today. Did not get my swim in.

Gabriel Suarez
09-21-2007, 07:36 PM
Sept 21

2 mile sprint

BYcyclist
09-21-2007, 08:07 PM
Today was my recovery day - 3 mile hilly walk, but not fast.

peregrine
09-22-2007, 01:33 AM
Fri
afternoon
clean and press w/ 2push presses 7x5
weighted dips 7x5
weighted hanging elbows to knees 5x10

pm
100m sprints

felt great today, strength felt good, form was great on everything. sprints felt good, focused on pumping my arms hard for fast foot turnover. lots of visualization in the trenches.
I really liked todays workout, both the weights and sprints.

Cold War Scout
09-22-2007, 10:04 AM
September 22nd:
Flexibility and balance training day. First day of the new pussified me. And I loved it.

atrox_vis
09-22-2007, 11:04 AM
The Executioner

4 Rounds
Run 1/4 Mile
25 Zercher Squats
20 Push Presses
15 Dumbbell Man Makers

Cold War Scout
09-22-2007, 12:15 PM
The Executioner

4 Rounds
Run 1/4 Mile
25 Zercher Squats
20 Push Presses
15 Dumbbell Man Makers

Mack Bolan? The last real hombre....

BYcyclist
09-22-2007, 12:37 PM
Sat am - 9/22:

3 sets of crunches on stability ball with 10 lb medicine ball up thrust
in between
3 sets of burpees - (learned that here on WT!):
- 1st set of 20 burpees with straight jump up to 20" step
- 2nd set of 12 burpees with lateral jump up to left 20" step
- 3rd set of 12 burpees with lateral jump up to right 20" step

3 sets Hamstring / leg curls on stability ball

2 sets 15 reps of:
- Angled pullups on Total gym with + 60 lbs
- Dumbbell bench press 60lbs each
- Single arm rows opposite leg extended (30 lbs)
- Incline dumbell bench press 50 lbs each

30 minute hilly walk

20 minutes S-Drill

now I need to stretch...

atrox_vis
09-22-2007, 03:25 PM
Mack Bolan? The last real hombre....

Since we had discussed his great influence on us in a younger day recently, I thought it appropriate.

Cold War Scout
09-22-2007, 04:50 PM
Since we had discussed his great influence on us in a younger day recently, I thought it appropriate.

Those were the good old days.

atrox_vis
09-22-2007, 04:59 PM
Those were the good old days.

When Men Where Men & Livestock was Nervous!!!!!!!!!!!!!!!!!

Kobra
09-22-2007, 06:34 PM
Great one today! I finally went deep on the squat cleans!!! REALLY deep.

Squat cleans:
7x3
Zerchers:
7x3
Chin-ups/Pull-ups:
7xAFMAYCD

peregrine
09-22-2007, 09:39 PM
I loved Mack Bolan.

Today Sat.
2hours in the park and sun
single stick- footwork working the matrix specifically the hourglass and diamond. then merges and deflections
thai pad- i gotta get more kicks in weekly, gas was ok...did for power then a ladder - i'm thinking adding a ladder in eod after sprints, like 3x3.

i got a 1/2" laceration from a punyo to the back of the head, nice day.

My weights been coming down fine, down 2-3lbs from cutting my carbs in half, strength is maintaining, another 3-5lbs and then i'll just play with cutting water.
Todays my cheat day so i'm carbing up and gonna go out for some prime rib or thick juicy steak. Couldn't believe the cook at work made a vegetarian stew last night... wtf? i had to cook up some ground beef.so when it's my turn to cook i'm cooking up only meat.

Gabriel Suarez
09-23-2007, 06:42 AM
Sept 22

100 burpees
20 alternating one legged squats

Dont Tread on Me
09-23-2007, 07:17 AM
100 burpees
20 alternating one legged squats

We have a lower back injury in common. Do you mind if I ask if you've modified the squats to the one leg variety to minimize pressure on the disks back there? I've had to modify burpees to include a one legged squat.

Cold War Scout
09-23-2007, 11:24 AM
Sept 22

100 burpees
20 alternating one legged squats

I wasn't going to do anything today until I woke up and saw you did 100 burpees. And that's all it took:

September 23rd:
Weight vest position holds and dumbbell burpees: Active rest day.
- Weight vest (40 lbs.) holds for time: elbows plank, wall squat, side plank (ea. side), front leaning rest.
- Dumbbell burpees (various weights): 100.

limamike55
09-23-2007, 11:51 AM
5 Mile Run

Front Rows 60lbs 15 reps x 3 sets

atrox_vis
09-23-2007, 03:35 PM
Very High Incline Press
7 Sets
Flat Big Bar Press - with KettleBells hung on the collars where the plates would go with the 40 pound rubber bands. It was a very unique way to work shoulder stabilization becuse of the constant movement of the KettleBells, particularly once the bar is pushed off the chest. The bands stretch and the KettleBells sink as the bar is going up.
7 Sets
Flat Close Grip Press
7 Sets

peregrine
09-23-2007, 10:11 PM
afternoon
4.25rds out of 5
1/4mi run
zercher squats
push press
mm

rx weight was too much stop and go - so cut weight(figured the goal today was to keep moving, cause rx reps were high- if flow wasn't the goal i can do the rx weights). So i opted to go for a circuit type and cut the weight, to keep rests to a minimum. Was still tough. rx 5rds, but had something come up at work.

pm(pending) <30min
putting in some footwork
light stick movement with footwork and punches/kicks for flow

ready to do 2 a day tomorrow(i'm off) and 1 on tue cause i'm babysitting. :rolleyes:

Southern Gunman
09-23-2007, 10:19 PM
7 rounds of 5 x 135 lb C&J / 2 min. sprint on stationary bike.

Shdwdncr
09-24-2007, 06:01 AM
Took an Army Physical Fitness Test this morning.

Push-ups: Maxed them. Did 73 correct ones in 1 1/2 minutes and stopped as that was my 100 points. :D

Sit-ups: Almost maxed them... Scored a dissapointing 91 points on this event. Had I been able to do just 9 more I would have maxed it. :o

Alternate event: 2.5 mile walk, completed in 27:04. :D

Interestingly enough, I was the only one able to max his push ups and only one person out of 50-something beat me on the sit-ups, and only by two.

I am not in shape at all, IMHO. Funny that I can do well in an APFT but I honestly feel that I'm not in combat-ready shape.

Something's gotta change. I'll be at the Warrior's Forge this weekend Dino.

S.

Southern Gunman
09-24-2007, 09:50 AM
H2H Kettlebell drills
Wing Chun solo drills on Mook Jung

Dont Tread on Me
09-24-2007, 09:55 AM
Sep 24
Morning
4 Rounds
Run 1/4 Mile
25 Dumbbell Power Clean/Front Squat/Push Press
25 Pull-ups

Time: just over 1 hour. The clean/squat/press killed me. I had to do them in groups of 5.

Evening
1 hour krav. 20 mins hard calisthenics, 20 mins sparing, 20 mins working variety of kicks against pads.

I've taken some stick for the massage post! It worked. Getting those knots out of my back let me blast through the pull-ups. The pain I was getting back there was from knots. Yea, it was a big ugly Croatian guy who did the massage.

Thanks to atrox_vis for taking the time to talk to me yesterday and motivate me to jump back into it today. That is invaluable.

Cold War Scout
09-24-2007, 11:35 AM
September 24th:
Flexibility, balance and weight vest walk day.

Gabriel Suarez
09-24-2007, 11:42 AM
Sept 24

AK rifle drills
Weighted Pull Ups
Prison triceps Extensions
Deadlifts
Power Cleans

Kobra
09-24-2007, 12:01 PM
Deadlifts 7x3
Cheater curls 7x3
Pull-ups AFMAYCD

atrox_vis
09-24-2007, 12:23 PM
KettleBells
Front Squats
One Arm OverHead Squats - Each Side
See Saw Press
One Arm Extending Floor Press
WindMills Standing on Six Inch Platform for the Extra Range Of Motion

michael
09-24-2007, 05:33 PM
9/24

Kettlebell, bodyweight, and weight workout. Multiple sets and exercises. Quick, but intense with no rest.

6Gunner
09-24-2007, 05:50 PM
Today: Active "Rest" day....

Did ten 1000 meter sprints on the rowing machine with 30-sec. rests in between. MAN did that get me sweating!

Dino's going to take off the kid gloves with me tomorrow.... actually looking forward to it! :D

BYcyclist
09-24-2007, 09:12 PM
Sunday pm:

Hilly 12 miles single-speed mountain bike ride

Monday am:
3 mile hilly walk and run (trying to ease back into running)
Latpulls
Dumbell incline/bench press
Weighted crunches
Pushups on stability ball with leg to knee (kinda like burpees, but w/o standing, and crunching knees to chest with balanced on the ball)
Rows

Gabriel Suarez
09-25-2007, 10:29 AM
Sept 25

250 USA KB Swings
250 DARC KB Swings - Alternated in sets
100 burpees - In sets

Cold War Scout
09-25-2007, 11:06 AM
September 25th:
Kettlebells:
- 5 sets of kettlebell quadruplet supersets (1-handed swings, snatches, clean and presses, 2-handed swings each set).
- 3 sets of triplets (get-up sit-ups, core busters, front squats).

I am actually kind of sore from some things I have done in the past few days, so today is active rest.

atrox_vis
09-25-2007, 03:44 PM
5 Sets
Burpulls - Do a Burpee under a pull-up Bar and On the way up grab the bar and do a pull-up.
KettleBell Core Busters
Now on to the First Krav Maga Class held at The Warrior's Forge. A welcome new addition to the family.

John Morgan
09-25-2007, 03:49 PM
Sept 25

The following done in rapid succession, with no resting in between exercises.

15 Wide Pushups w/ 40# Weight Vest
8 Pullups - slow & controlled - full extensions
30 Knuckle Pushups in the dirt - slow & controlled
30 Suspended Situps
15 Ultimate Burpees
3.5 Mile Run - 26 minute run time

Also 45 minutes Kalashnikov drills in the evening.

limamike55
09-25-2007, 05:42 PM
6 Mile Run in 48 minutes

60 Push Ups

60 Sit Ups

14 pull ups

15 minutes of AK drills

unstpabl1
09-25-2007, 06:10 PM
5 Sets
Burpulls - Do a Burpee under a pull-up Bar and On the way up grab the bar and do a pull-up.
KettleBell Core Busters
Now on to the First Krav Maga Class held at The Warrior's Forge. A welcome new addition to the family.


I'm holding off for you Selectice Strut class. Maybe the only thing I can get thru with consistency. I'm worried about being able to walk around west Hollywood after though:eek:


How are you doing krav, or who?

mike

Southern Gunman
09-25-2007, 09:02 PM
sleep late so just did 50 burpees... I know, I know, I suck. Will make up for it tomorrow.

6Gunner
09-25-2007, 11:27 PM
Two Sessions today....

AM:
7x3 Clean & Jerks (get your minds out of the gutter! ;) )
7x3 Clean High Pulls
7x3 Zercher Squats

PM:
Row 5000 meters

Been awhile since I really threw myself into an Olympic-style program. It actually felt goooooooood! :D

Cold War Scout
09-26-2007, 11:11 AM
September 26th:
Strength and balance training day.

John McCreery
09-26-2007, 12:14 PM
25 minutes on bike

2 sets of high rep burnouts without breaks between

chest machine
shoulder machine
lat machine
fly machine
rows

michael
09-26-2007, 12:43 PM
9/26

Full body conditioning. BW, BB's, KB's, DB's. 20 total sets, 272 reps, time 29:47. Did about a 15 minute full body stretch afterwards. I feel good, and the back is on the mend.

atrox_vis
09-26-2007, 12:50 PM
Standing Military Press
7 Sets
Push Press
5 Sets
Handstand Push-ups
5 Sets
Sledge Hammer OverHead Strikes to 770 Pound Tire - Alternating Sides on Every Strike
5 Sets

Ragsbo
09-26-2007, 12:51 PM
Ran 3.5 miles on treadmill.

Dont Tread on Me
09-26-2007, 02:02 PM
Sep 26
Morning - Team Ruthless workout
5 Rounds
Run &#188; Mile (7.5mph)
25 Dumbbell Power Snatches Each Side– 25Lbs
15 Push-ups

The one sided snatches will blast your core!

Evening
1 hour Krav. All our sparring street rather than ring style. A few two on one drills.

atrox_vis
09-26-2007, 03:39 PM
A client called in a no-show, so I did some Wooden Dummy Drills instead.

JohnH11B
09-26-2007, 06:56 PM
9/24-9/26
The usual weights, but I'm putting in some cardiovascular now as well. Think I'll go running in the morning with my wife.

peregrine
09-26-2007, 10:13 PM
Standing Military Press
7 Sets
Push Press
5 Sets
Handstand Push-ups
5 Sets
Sledge Hammer OverHead Strikes to 770 Pound Tire - Alternating Sides on Every Strike
5 Sets

nice way to work all those punching and striking pathways.
people always faint when i do hspu in the gym, must be my boxers sliding down.

mon-
2workouts lunch and afternoon, trained like a madman. The second workout i was shot, so only did 2/5rds in the sand at the beach. Had a young girl approach me towards the tail of my workout so something must be working cause it's sure not my looks. I got my kb sandblasted from all those kb throws in the sand, the finish is now dull...lol. Finished the pm workout with knife, stickwork and footwork. Used two close coconut trees as opponents and swung for wind, getting some kicks, simulated clinch and punches on those trees.

tue-
babysitting All day...arghh.
pm- stick, and 2rds boxing 60%, i haven't been able to tee off on anyone at full power since i've begun with Teamruthless, but all those burpees, jumping push presses, and everything makes me feel like a coiled spring waiting to explode. The power gained in foward pressure is crazy.

wed-
babysitting all day again... actually monster sitting.
weights coming in fine, i'm really close...minus 2-5lbs.
pm(pending)
5rds
supposed to run, but it's raining pretty good so gonna row for 4min.
n presses
broad jumps
pike ups(v-ups)

EDIT2- great workout. felt good. the rower was a nice way to mix it up- every pull i drove the handle into my stomach to get used to strikes. The N press was really good, i used 15# db, my arms/shoulders felt like how your legs feel after a day of rucking as you take off the pack, really light and fast, felt like a really good time to hit something after that lift. The pull ups i actually ended up jumping into position then doing static holds for 2sec a rep.

peregrine
09-26-2007, 10:42 PM
September 26th:
Strength and balance training day.

I always thought pistols are a great combination of strength and balance,
A good sequence i saw somewehere is to do pistols to the various clock degrees or the major ones.

6Gunner
09-27-2007, 12:01 AM
AM workout -

7 quarter-mile sprints with a rest in between. Did good on four....lumbered through another three with my legs killing me and my lungs feeling like they'd been soaked in napalm. First running I've done in awhile. <gag> :o

PM -

3 rounds

Row 1000 meters
25 Deadlifts - 185 pounds
15 Under bar rows

Southern Gunman
09-27-2007, 09:51 AM
30 min. of 10 53lb KB swings x 10 burpees

Cold War Scout
09-27-2007, 10:48 AM
September 27th
40 lb. weight vest:
- 7 roundtrips down and up “Crack Ho Hill”, with 5 burpees each time I hit the top
- 15 more burpees (in sets of 5) on the way back

Just did not have much energy today.....

atrox_vis
09-27-2007, 11:52 AM
Back Squats
10 Sets

Triplet
5 Sets
Jump Squats - Full Squat, Then Jump
Shrugs
Wall Ball Shots

6Gunner
09-27-2007, 08:28 PM
"Light" day today...

7x 1000 meter row w/ 30 sec rest between.....

John Morgan
09-27-2007, 10:00 PM
Sept 27

While Running:
AK47 Snap Shots - 180 rounds
Pistol Fire - 75 rounds

In rapid succession:
35 Tricep Pushups
30 Full Ab Wheel Extensions
15 Knuckle Pushups
15 Military Pushups
5 Wide Pushups
1/4 Mile Sprint

peregrine
09-28-2007, 01:15 AM
afternoon
5rds
burples
kb swings/corebusters

i liked this workout, the burples weren't too bad, i switched to rope pull ups on the last rd.


after dinner
3rds of 7min

my stupid weight bounced up, i ate some frozen food and i think it had way too much salt makng me hold too much water.

tomorrow i'll only be able to get one workout in the eve at home.

JohnH11B
09-28-2007, 04:46 AM
9/28
Run at 0515.

michael
09-28-2007, 09:59 AM
9/28

1/4 mile elliptical sprint
Pull-ups
Push-ups
V situps
KB clean and press

1/4 mile
Pull-ups
Bench press
V situps
KB clean and press

1/4 mile
Pull-ups
Bench press
V situps
KB clean and press

Time: 33:49
Followed by 15 minutes of full body stretching

Jack Rumbaugh
09-28-2007, 10:33 AM
I did an entire workout of KB figure 8s to a hold. I'm really liking this exersize a lot.

http://www.youtube.com/watch?v=YQgKhis8Y64

I went light at the end and went really fast. It COOKED me

John McCreery
09-28-2007, 11:26 AM
Increased level for 25 minutes on bike

5 sets of bench press

6 20 yd sprints

3 sets of line drills on the basketball court

Thank you guys for keeping this thread going, it's like an accountability group for me.

austin
09-28-2007, 11:35 AM
10 X ( 10 burpees + ran stairs + 25 inclined situps + 4 chinups )
Cable crosses and DB presses
Rode Bike

Cold War Scout
09-28-2007, 12:15 PM
Sept. 28th:
Exercise devices/sports specific equipment: 39 different exercises (50 total sets) using a variety of exercise equipment and sports specific exercise devices.

bmp_sbi
09-28-2007, 12:24 PM
Recovering from a cold so light day as follows:

20 minutes elliptical machine .

arms and chest day on weights.

3x10 machine benches
3x10 peck deck
3x10 weighted crunches
3x10 curls

usually alternate days of back and shoulders with arms and chest

Southern Gunman
09-28-2007, 01:04 PM
10 rounds of:

10 KB figure 8'S X 10 burpees

time: 27 min.

Felt like ass to start with but everything got to workin' right by the end.

atrox_vis
09-28-2007, 04:23 PM
Triplet
5 Rounds - Resting only long enough to change weights

5 KettleBell Man Makers
10 Box Jumps - 36"
15 D Ball Overhead Throws for Distance

Cold War Scout
09-29-2007, 08:33 AM
Sept. 29th:
Dumbbell power clean/thruster combos:
- 1 set with 2x30 lb. dumbbells (to grease the groove).
- 20 sets with 2x40 lb. dumbbells.

So much for an active rest day.....

atrox_vis
09-29-2007, 08:42 AM
KettleBell Regimen
- Two Arm Swings
- Modified Sots Press One Side At A Time
- UpperCut Flip Drill #01 - Opposite Hands/Same Side
- Upper Cut Flip Drill #02 - Same Hand/Figure Eight
- Two Arm Swing, Flip, Catch, & Squat

Cold War Scout
09-29-2007, 08:48 AM
KettleBell Regimen
Routine One
- Two Arm Swings
- Modified Sots Press One Side At A Time
- UpperCut Flip Drill #01 - Opposite Hands/Same Side
- Upper Cut Flip Drill #02 - Same Hand/Figure Eight
- Two Arm Swing, Flip, Catch, & Squat

Leading by example. That's what I like to see!

atrox_vis
09-29-2007, 02:12 PM
Speaking about leading from the front, I have to give out some serious props to Jack Rumbaugh. He came to The warrior's Forge today to meet up with ShadowDancer, Manwell, Tom Sasser, and our newest transplant Joseph Timbs. He had asked me to show him some new KettleBell Stuff that I had been working on. When He first started this training gig, he barely made it through 3 movements before he had to stop and he could not use anything above a 16Kg KB. Today, He did two arm swings with the 40Kg KB and had the stamina to make it through a 45 minute instructional period with energy to spare. His back issue has almost gone the way of the DoDo and his movement has gotten more fluid. I think that this a true testimony to what you can accomplish if you have the Drive and a "Fire In The Belly" that won't allow you to knuckle under to the things that would stop the average joe. Nice Job!!!!!!!!

Jack Rumbaugh
09-29-2007, 02:16 PM
Speaking about leading from the front, I have to give out some serious props to Jack Rumbaugh. He came to The warrior's Forge today to meet up with ShadowDancer, Manwell, Tom Sasser, and our newest transplant Joseph Timbs. He had asked me to show him some new KettleBell Stuff that I had been working on. When He first started this training gig, he barely made it through 3 movements before he had to stop and he could not use anything above a 16Kg KB. Today, He did two arm swings with the 40Kg KB and had the stamina to make it through a 45 minute instructional period with energy to spare. His back issue has almost gone the way of the DoDo and his movement has gotten more fluid. I think that this a true testimony to the fact that if you have the Drive and "Fire In The Belly" you can accomplish if you are consistant and don't let the things that would stop the average joe get in your way. Nice Job!!!!!!!!


I would not have been able to come this far (and I feel it's only baby steps) if it wasn't for Dino's know how and the support of everyone in this forum.

Thanks to each one of you.

Kobra
09-29-2007, 07:23 PM
I would not have been able to come this far (and I feel it's only baby steps) if it wasn't for Dino's know how and the support of everyone in this forum.

Thanks to each one of you.

Way to go, Jack. You are an inspiration to many now. So, keep it up!

BYcyclist
09-29-2007, 09:19 PM
You guys all seriously inspire me! More than once I've thought about blowing off, then login - see that CWS or atrox or whoever is still going at it - then I go!

I've ratched up the cross-body work and consistency to 6 days a week with alot more dynamic variations and started running again. I don't post my everyday stuff because I don't think they're as inspiring, but I have increased my level of consistency from 3 days a week to 5-6 days a week.

Thanks all!

My workout today was a solid 2hrs single speed ride up in the foothills. Very hilly, ended up around 16 miles. Spectacular ride, alot of anarobic, explosive efforts up the steeps.

Kobra
09-29-2007, 09:31 PM
5 manmakers
10 burpees
15 swings

4 rounds in 30 minutes. My wife did 5. :rolleyes:

Guantes
09-29-2007, 09:54 PM
Ahhhh....for the energy, vitality and strength of youth.

peregrine
09-29-2007, 09:55 PM
didn't get to call Dino so did my own.

15min sauna

5rds
triplet
25 db swings- 35/70/70/70/70
20 dips
15 elbows to knees

15min sauna cool down

4rds of mitts light w/ one of my guys a former all army team boxer; punch mechanics feel really good, though my flow and his flow didn't sync. his combos differ.

decent day
weights 5-6lbs off

Manwell
09-30-2007, 04:15 AM
He came to The warrior's Forge today to meet up with ShadowDancer, Manwell, Tom Sasser, and our newest transplant Joseph Timbs.
atrox_vis,

You must have me mixed up with someone else, as I never left GA today… However, I sure wish I could have been there!

Manwell

atrox_vis
09-30-2007, 05:12 AM
Yeah, I think you are right and as soon as I find out who he was, I will correct it!

Jack Rumbaugh
09-30-2007, 05:19 AM
His name is Manuel AKA lumino:D

atrox_vis
09-30-2007, 05:53 AM
Well, that clears it up!!!!!!!!!!

Cold War Scout
09-30-2007, 10:20 AM
Sept. 30th:
- 21 minutes of stretching from a DVD.
- 100 burpees.

Jack Rumbaugh
09-30-2007, 11:08 AM
Today, I'm sore from yesterday. Not so sore that I won't get some KB time in but I can tell I shook up my status quo. Can't wait to get this all integrated and feeling natural.

atrox_vis
09-30-2007, 12:20 PM
Triplet
5 Rounds
Barbell Thrusters
KettleBell One Arm Core Busters
300 Meter Shuttle Run

Took enough time in between rounds to add weight

atrox_vis
10-01-2007, 04:24 AM
Monday
01Oct07
Session #01
0642 Hours

Big Bar Work
High Incline Bench Press
7 Sets
Flat Bench Banded KettleBell Press
7 Sets
Lying Complete Tricep Press
7 x 3

Here is the link to the Flat Bench Banded KettleBell Press:
http://www.teamruthless.com/100_1340.MOV

Notice how unstable the movement is, it is really good for strengthening your joints. Try to be as explosive in the movement as possible. The KettleBells on each side weigh 16Kgs for demonstration purposes, in real time you can go as heavy as you can handle. Caution: Be prepared for the bar to jump around. First try it with your feet on the ground, it will help you stay stable. When you can do the 32 Kilo KettleBells on either side, then do it with your feet on the bench - much harder!!!!!!!

JohnH11B
10-01-2007, 05:14 AM
10/1
Up with the Mrs at 0515 for a run.

Gabriel Suarez
10-01-2007, 05:40 AM
The last two and the next two days we are training with AKs all day.

Jack Rumbaugh
10-01-2007, 05:54 AM
The last two and the next two days we are training with AKs all day.

OK. You win "most likely to have the most fun" award of the day.

Dont Tread on Me
10-01-2007, 06:25 AM
Sep 28
I made it through four rounds of

1st Minute – Push-ups
2nd & 3rd Minute – burpees
4th Minute – Pull-ups
5th & 6th Minute – High Knees
7th Minute – Dumbbell swings – Heavy as possible
8th & 9th Minute – burpees
Rest 1 Minute & Repeat

I've been down with a cold all weekend. I'll try Krav tonight as I'm not contagious just weak. I have two more Ruthless workouts ready to go.

Cold War Scout
10-01-2007, 07:09 AM
Monday
01Oct07
Session #01
0642 Hours

0642 hours. Leading from the front. ¡Que hombre!

Dont Tread on Me
10-01-2007, 08:21 AM
0642 hours. Leading from the front. ¡Que hombre!

This guy practices what he preaches! I'm amazed with the results I've gotten after ~3 months with Team Ruthless. It is costing me $$ in new clothing!

Cold War Scout
10-01-2007, 08:39 AM
October 1st:
Kettlebells: Mainly a "for strength" day. Triplets of 13 different kettlebell exercises. Ergo, 39 total sets.

michael
10-01-2007, 10:56 AM
10/1

Full body w/o with KB's, BW, BB's, DB's. 24 total sets, 277 total reps, time 39:06. 10 minutes of stretching afterwards. I'm really liking this new w/o. The back and joints feel much better, and my flexibility is improving as well as my cardio.

Cold War Scout
10-01-2007, 12:40 PM
This guy practices what he preaches! I'm amazed with the results I've gotten after ~3 months with Team Ruthless. It is costing me $$ in new clothing!

Yeah but can he make even me look like this?

http://www.marvel.com/universe3zx/images/6/6f/WonderMan.jpg

atrox_vis
10-01-2007, 01:30 PM
Yeah but can he make even me look like this?

http://www.marvel.com/universe3zx/images/6/6f/WonderMan.jpg


What.....Gay!?!?!

Jack Rumbaugh
10-01-2007, 01:38 PM
What.....Gay!?!?!

Ok.... Now THAT was funny!

peregrine
10-01-2007, 02:00 PM
Triplet
5 Rounds
Barbell Thrusters
KettleBell One Arm Core Busters
300 Meter Shuttle Run

Took enough time in between rounds to add weight

Did this one late sunday night, neigbors must've thought i was smoking crack.
lol.

I loved the combo, the one armed swings really gave me a lower back pump to the point of back pains, but i kept going with good form. Also the shuttle run kicks some serious tail, i 'd sprint 50m, walk 2-5steps then all out sprint again...nice for that flurry of combos then a lull then attack again.

Cold War Scout
10-01-2007, 02:05 PM
What.....Gay!?!?!

How you know I ain't already got that part down?

atrox_vis
10-01-2007, 02:54 PM
Monday
01Oct07
Session #02
1717 Hours

KettleBell Routine
Two Arm swings
5 Sets
See Saw Press
5 Sets
Jump Shrugs
5 sets

BYcyclist
10-01-2007, 04:39 PM
Oct 1:

1 hour hilly walk/run

75 burpees
50 crunches on stability ball
50 back entensions on stability ball
50 pullups on Total gym w/ 55 lbs weight offset

6Gunner
10-01-2007, 05:31 PM
10/1

AM: Bench Press/DB Thrusters 15/1, 14/2, 13/3, 12/4.....3/13, 2/14, 1/15

Up in weight each time; finished bench loaded with 225, and did my last set of DB Thrusters with 50s.

PM: Row 5000 meters (Completed 26:41)

As many full-range situps in 25 minutes as possible.....Only managed 60 before cramping up. Too many years of neglecting full-range motions I guess! :(

peregrine
10-01-2007, 06:04 PM
10/1

AM: Bench Press/DB Thrusters 15/1, 14/2, 13/3, 12/4.....3/13, 2/14, 1/15

Up in weight each time; finished bench loaded with 225, and did my last set of DB Thrusters with 50s.

PM: Row 5000 meters (Completed 26:41)

As many full-range situps in 25 minutes as possible.....Only managed 60 before cramping up. Too many years of neglecting full-range motions I guess! :(
that's a badmofo workout-
I'm glad to see more people pushing themselves harder than they thought they could and getting in multiple workouts when there schedules allow and not let age or excuses get in there psyche of staying in fighting shape. Workouts with tools included. Fighting shape for everyone differs but as someone we know told me
"don't kid yourself into thinking working out 3 times a week for 15min is going to prepare you to fight someone thats training like a barbarian"

Tools or no tools you need to get the job done to win and protect yours. This qoute from the movie the Rock with Cage and Connery sums up my thoughts
Stanley Goodspeed (http://www.moviemistakes.com/name2804): I'll do my best.
John Mason (http://www.moviemistakes.com/name2183): Your "best"! Losers always whine about their "best"! Winners go home and fuck the prom queen.

ask yourself EVERYDAY who you want to be? dead or going home to bag the prom queen.

peregrine
10-02-2007, 01:26 AM
mon
afternoon
triplet 3.3rds out of 5 had a work issue come up
5 front squats
10 burpulls- felt really explosive
15 floor presses

after dinner
4rds
25burpees was supposed to do 1/4mi sprint but limited space today
3min shadow combatives
25 kb flip and catch
30sec active rest

First workout was going well then had to take care of work. Second workout i wasn't able to run tonight due to work obligations, so had to train in a small space. Ended up with a burpee pr of 4 sets x 25 non stop. I usually break mid set but pushed through to get them out as fast as i could and keep the cardio going to get a similar effect the sprints would do.

The kb flip/catch was new to me, i had to look it up on youtube. Ended up working up to the rx weight on the final round. Like all of these moves back position is critical for safety. I really liked the yanking effect of catching the kb, it seemed to work something that i can't pinpoint- maybe pulling something in really powerfully. Kind of like a plyometric type pull ups catch.

JohnH11B
10-02-2007, 04:06 AM
10/2
The usual 0515 run.

atrox_vis
10-02-2007, 04:44 AM
How you know I ain't already got that part down?

I did not know........until NOW! It certainly brings new meaning to the term "Dangerous Old Men". Also, it brings into to question just who is in DANGER!

atrox_vis
10-02-2007, 04:51 AM
Tuesday
02Oct07
Session #01
0721 Hours

Triplet
5 Rounds - Rested only long enough to add weight
Full Jumping Squats
http://www.teamruthless.com/Full_Jumping_Squats.MOV - Done with 225 pounds on bar
Clean/Wall Ball/Slam Ball with D-Ball
http://www.teamruthless.com/Clean-Wall_Ball-Slam_Ball.MOV - Done with 25 pound D-Ball
KettleBell Swing, Flip, Catch, & Squat
http://www.teamruthless.com/Swing_Flip_Catch___Squat.MOV - Done with 40 Kilogram KettleBell

Cold War Scout
10-02-2007, 08:23 AM
October 2nd:
With 20 lb. weight vest: 100 burpees during course of 3 mile walk.

I had planned to do more burpees, but the piece of crap GoFit 20 lb. vest started tearing at the stitiching and I did not feel like having to carry it back.

GoFit weight vests suck!!!

austin
10-02-2007, 10:08 AM
October 2nd:
With 20 lb. weight vest: 100 burpees during course of 3 mile walk.

I had planned to do more burpees, but the piece of crap GoFit 20 lb. vest started tearing at the stitiching and I did not feel like having to carry it back.

GoFit weight vests suck!!!

Just get a GI LBE and hange 5 KG kettlebells on it!

austin
10-02-2007, 10:18 AM
Oct 01:

3 mi run with hills on grass in 22 min.
5 x ( 15 DB Presses + 30 Inclined Situps + 15 leg extensions )
3 x ( 12 cable presses + 30 bw squats )
3 sets single arm cable rows
6 sets of light shoulder excercises with barbells

This was the first run since I started back in May where I maintained stride length and my breathing rythm on the hills.

BYcyclist
10-02-2007, 11:12 AM
Triplet
5 Rounds - Rested only long enough to add weight
Full Jumping Squats
http://www.teamruthless.com/Full_Jumping_Squats.MOV - Done with 225 pounds on bar
Clean/Wall Ball/Slam Ball with D-Ball
http://www.teamruthless.com/Clean-Wall_Ball-Slam_Ball.MOV - Done with 25 pound D-Ball
KettleBell Swing, Flip, Catch, & Squat
http://www.teamruthless.com/Swing_Flip_Catch___Squat.MOV - Done with 40 Kilogram KettleBell


Thanks for posting the vids - and the ones on your site. Helps me to decipher the "warriortalk speak" for these exercises! ; )

Oct. 1 - Hilly 12 mile ride - full effort on singlespeed mtb

burpees with laddered pushups 1 up to 10 then back to 1
10 DB thrusters 35lbs each

Cold War Scout
10-02-2007, 11:56 AM
Just get a GI LBE and hange 5 KG kettlebells on it!

Well GoFit is going to send a replacement. It too will be a piece of crap that is not well enough made to withstand any ballistic movements. But at least it will be a new piece of crap. In fact I wore the 20 pounder today because I knew it wouldn't make it so I could start the process of getting a replacement.

I already went through this process once with the same weight vest. You get what you pay for.

austin
10-02-2007, 12:22 PM
Well GoFit is going to send a replacement. It too will be a piece of crap that is not well enough made to withstand any ballistic movements. But at least it will be a new piece of crap. In fact I wore the 20 pounder today because I knew it wouldn't make it so I could start the process of getting a replacement.

I already went through this process once with the same weight vest. You get what you pay for.

What about a suit of chain mail?

John McCreery
10-02-2007, 12:32 PM
Oct 1

30 minutes on bike with increased levels and heart rate
5 sets of inclined bench 90 - 125 pounds max reps

Oct 2

15 minutes of 1 0n 1 soccer with a college soccer player. 15 minutes of playing goalie. This really gets your reflexes going and quick side to side movement.

2K meters rowing.

atrox_vis
10-02-2007, 05:47 PM
Tuesday
02Oct07
Session #02
1900 Hours

1 Hour of Krav Maga - It was our first class at The Warrior's Forge. It was much fun and apparently the Head Instructor is a known associate of none other than Crafty Dog.

6Gunner
10-02-2007, 09:47 PM
Today's session:

AM: Row 30 minutes for distance (ended up getting 5625 meters).

PM: 50 Clean & Jerks w/ 135 on the bar (Made it through all 50, but my Olympic lifting form has gone to heck in the last 10 years.... :( )

atrox_vis
10-03-2007, 04:06 AM
Wednesday
03Oct07
Session #01
0640 Hours

5000 Meter Row

shifter2
10-03-2007, 09:56 AM
what are they? i have an ak...i'd like to know.

Kobra
10-03-2007, 10:31 AM
Tuesday
02Oct07
4 sets:
1/4 mile
3-4 minutes of combatives (stick/footwork/bag)
Flip/Squat/Swing

BYcyclist
10-03-2007, 11:38 AM
Wed Oct 3:

1 hr hilly walk with my weighed pack (actually, a Camelbak Goblin filled with with water, handgun and mag, etc.) interspersed with 100 burpees

4 super sets - weighted incline pullups with DB press - no rest
- decreasing weight on pullups 60-55-50-45 increasing reps 10-15-20-25
- increasing weight on DB bench press 40-45-50-55 decreasing reps
25-20-15-10

3 super sets - crunches on stability ball with 10 lbs weighted ball throw alternating with extensions on stability ball - 15 reps each

John McCreery
10-03-2007, 12:08 PM
30 minutes of bike
3 sets of bench press

Cold War Scout
10-03-2007, 02:00 PM
October 3rd:
- A panoply of 30 exercises, all with weighted resistance (Clubbells, dumbbells, weight vest, etc.).
- Added a 5,000 meter row on C-2 Rower a little while ago.

atrox_vis
10-03-2007, 02:37 PM
No Panoply Here!?!

Wednesday
03Oct07
Session #03
1700 Hours

Standing Military Press
7 Sets
Push Press
7 Sets

austin
10-03-2007, 03:44 PM
Try this one, see how many Man Makers with 30 pound dumbbells you can do in 25 minutes. My best guy so far did 80.


Round or hex dumbbells?

michael
10-03-2007, 04:28 PM
10/3

Kettlebell and Bodyweight full-body conditioning, 30 minutes total. I didn't keep up with the sets and reps today, but blew through this workout very quickly and with almost no rest. My endurance has skyrocketed the last couple of weeks, and my strength with the KB's has also gotten much better. I was running on 7 hours sleep in the last 2 days while doing this workout, but I was able to maintain a very high level of intensity throughout.

Gabriel Suarez
10-03-2007, 05:49 PM
Last 5 days training with AKs.

October 3

USA Swings
DARC Swings
KB Snatches

austin
10-03-2007, 07:01 PM
40 minutes on stairmaster @82 steps/min w/hands behind my back.

100 lunges
100 BW squats
45 chinups
9 sets of leg machines
12 sets of ab exercises

JohnH11B
10-03-2007, 07:15 PM
10/2 and 10/3
PPCT both afternoons, with runs in the AM.

Cold War Scout
10-03-2007, 07:38 PM
10/2 and 10/3
PPCT both afternoons, with runs in the AM.

PPCT=Pressure Point Control Tactics?

peregrine
10-03-2007, 08:50 PM
tue
ak drills
glock drills


wed
afternoon
4rds
1. clean and squat, last rd built got to rx weight- took 7sets to complete
2. push press - rx weight was feeling good after warm up, actually turned cyanotic on last set and ears popped so i was pushing pretty hard using the vasalva technique, last set kept saying two more reps then i'll rest.
3. run

gonna do something tonight- maybe sprints then shadow box or similar

*EDIT-
after dinner ended up doing a variation of tabata sprints
100m x 8, 10sec rest- not too bad, think i'll try do this rest 1min then go again for another block of 8 if i feel really froggy, next month when i get the set up i want to do some tabata variations then hit a heavy bag or obstacle course or run a tire or sledge.

then 3rds no rest
90/90/120sec static push up position on knuckles - intresting i haven't done this one in some time, may try go down half way for time then rep out some push ups
30/30/60sec static squat position- legs were still burning from sprints & the squat/cleans, challenging when the bottom of the hamstring is 90degrees.

6Gunner
10-03-2007, 09:52 PM
Today's session: "Active Rest day" according to Dino! :rolleyes:

Elliptical trainer: 3 miles in 35 minutes

Rowing machine: 3200 meters in 18:01

Treadmill: 1.5 mile walk in 30 minutes

atrox_vis
10-04-2007, 03:08 AM
Today is going to be a "Combative Rest Day". In the morning I am sparring a fighter who is going to be up against his first left hander, so he needs to spar one a couple of times and we will probably do 5 to 7 rounds. Since he is an open amateur, the rounds will be 2 minutes of work & 1 minute of Rest. I will also slide in another session in the afternoon and we will be training in Krav Maga this evening.

JohnH11B
10-04-2007, 04:47 AM
Yeah. But now the instructors add ground fighting/escape into the course as well. Not sure if it's always been in there or something new. The pressure point stuff is not physical. The ground stuff is, especially when you're vertically challenged like me trying to kick, push, etc the guy off of me.

peregrine
10-04-2007, 10:18 AM
short on time - check this dynamic warm up by some russians
http://www.youtube.com/watch?v=R68UaouzmZg
lol i can picture some street fighter saying, wait give me a sec. to wu

here's an exercise that looks like will help prevent that dreaded partial cartilage tear/rib pop that many who grapple get and it NEVER goes away. combining dynamic flexibility and dynamic strength
http://www.youtube.com/watch?v=F5ihG6a9iRQ

I just recieved his Grapplers Toolbox Reborn, a sort of flowing yoga that ties in a lot of grappling techniques for muscle memory and flexibility.

Today all pending
lunch
ak drills

afternoon @ home gotta mix some hitting objects with strength and cond

pm
stick
maybe some boxing

Cold War Scout
10-04-2007, 11:27 AM
October 4th:
With 40 lb. weight vest:
- 10 trips down and up "Crack Ho" hill. (last trip was backwards)
- 30 bench steps per leg.


Since Nena was off today, we took this romantic walk together:

Nena
With 15 lb. weight vest:
- 10 trips down and up "Crack Ho" hill. She was much faster than me. (last trip was backwards)
- 50 bench steps per leg.

John McCreery
10-04-2007, 12:46 PM
5k meter row machine 26:54 is this a decent time?

3 x circuit training maximum reps pull downs, sitting overhead press, rows, no breaks between.

3 sets of shuttle run

2 full basketball court sprints

BYcyclist
10-04-2007, 08:05 PM
Oct 4: Active Rest Day

45 minute hilly walk at moderate pace

40 minutes practicing PS with GOTX drills at all 8 angles
- @ 3yds EU/ED
- @ 5 yds 3/4 hip
- @ 7 yds point/shoulder

Gabriel Suarez
10-04-2007, 09:29 PM
Oct 4 - Oahu

50 USA Swings with 60 pound dumbell
alternated with
20 Pullups
for 5 sets

Followed by 100 burpees in sets of 20
and finished with five sets of Prison Tricep extensions

All in about 40 minutes

Sea level makes you feel like superman after training at 6000 feet.

Jack Rumbaugh
10-05-2007, 02:52 AM
Oct 4 - Oahu


Just HAD to get that fact in...:D

Enjoy your trip!

Yesterday:

Snatches mostly 24 and 28 kg bells
Swings
Pass thrus
Uppercut Drills 1 and 2

I did 3 sets of each. Had company coming so not much time.

atrox_vis
10-05-2007, 05:26 AM
Friday
05 October 2007
Session #01
0745 Hours

Couplet One - 7 Sets
Olympic Style Rows
Alternating Pistols

Couplet Two - 5 Sets
Olympic style Shrugs
Pull-ups

Side To Side Ball Busters
5 Sets

Cold War Scout
10-05-2007, 11:25 AM
October 5th:
- 33 sets of various exercises.

Off to see J'Lo tonight. If she wants me, I won't be back.

BYcyclist
10-05-2007, 11:50 AM
Oct 5th:

100 burpees

4 sets crunches w/ ball throw and back work on stability ball

3 sets DB thrusters w/squats

3 sets incline pullups w/weights

3 sets DB bench press

12 mile "rolly hills" single speed mtb ride

John McCreery
10-05-2007, 11:54 AM
30 minutes bike

5 sets of bench

Grabbed a 45lb plate stood in a ready position and thusted it out away from my body, brought it back then rotatated my upper bodyquickly left to right. Did about ten. Not sure if it is called anything, but felt good.

michael
10-05-2007, 03:28 PM
Off to see J'Lo tonight. If she wants me, I won't be back.

She's already got the baby bump goin' on, so somebody beat you to it.:D

atrox_vis
10-05-2007, 03:57 PM
Friday
05 October 2007
Session #02
1800 Hours

Sprints

15 x Sprint 25 Meters, walk 20 Meters, Sprint 50 Meters, walk 20 Meters, Sprint 100 Meters, walk back to starting line of 25 Meter Sprint(Approximately 100 Meters), and then repeat.

peregrine
10-05-2007, 05:49 PM
Oct 4 - Oahu

50 USA Swings with 60 pound dumbell
alternated with
20 Pullups
for 5 sets

Followed by 100 burpees in sets of 20
and finished with five sets of Prison Tricep extensions

All in about 40 minutes

Sea level makes you feel like superman after training at 6000 feet.

nice workout.

peregrine
10-05-2007, 05:52 PM
pending-
sprints x 10, w/ a .5% raise in incline each set - 30-45sec rest between intervals

max wtfoburpees clean/press/pushup in 25min
rest 3-5min
max pull ups


:D i think i may need to get carried out.

BYcyclist
10-05-2007, 07:21 PM
pending-
sprints x 10, w/ a .5% raise in incline each set - 30-45sec rest between intervals

max wtfoburpees clean/press/pushup in 25min
rest 3-5min
max pull ups


:D i think i may need to get carried out.

Sounds like a "make me puke" workout. Did you survive?

BYcyclist
10-05-2007, 07:22 PM
duplicate post - deleted

peregrine
10-05-2007, 10:15 PM
Man, that sounds like a "make me puke" workout. Did you survive?
hehe i made it with rx weight ... wish i had one of those $5k massage chairs from sharper image. ... or ?;)

Dino needs to buy those massage chairs for his gym. lol.
anyone second that???
He can say it's a equipment write off. Though I wonder if a doctor could ever rx one? or similar for the laymen to get a tax write off. anyone know?

run-
The run was pretty fun. I thought i was going pretty good, then at the tail end some sf or rabbit guy jumps on next to me sprinting on the treadmill at 10.0mph lol. Guess i gotta step up on my game. i felt like a turtle.

wtfo burpees- clean/press/push up
i was aiming for 3reps a min. for 25min. at rx weight - ended up doing blocks of 3-5reps, tried to rest 10-20sec... went ok for the first 20-25reps then rests got longer(30-60sec and even a 90sec). The hex plates makes it more of a chore. Though my gym is finally getting some olympic platforms and round plates. I hope bumper plates as well.

I got 50reps. Thinking back i will aim for blocks of 4-7 next time.

I felt pretty shot after. But then my crew had to leave the gym so i didn't get to do the max pull ups. poo.
Overall i was suprised i was pumping the wtfoburpees out like a madman and keeping good form. Got calf cramped getting back on the truck... that must be a good thing.

Now i gotta stretch out.

overall-
That workout deserved a double scoop of protein... but still watching my weight, i blew up 3lbs overnight from salt and carbs. Gonna have to watch the salt again this week to dry out.
Felt highly motivated today, though yesterday felt like crap... it's the dieting and carbs along with 5hrs sleep 4nights in a row. i need more or i get cranky. my little one and work makes it fun.

I am going to finally get to train with Gabe tomorrow.
see you there Gabe and a big warm Aloha.:)

I'll be the grinning 32yo with shaved head running the 74 and 19.
game till the end.

6Gunner
10-05-2007, 10:39 PM
Today:

Am session: Row 5000 meters (26:48)

PM session: Circuit
25 - 20 - 15 - 10 - 5
Snatches - 95Lbs
UnderBar Rows
Sit-ups

Gabriel Suarez
10-06-2007, 09:20 AM
Oct 5 - Oahu

Paddling the Junior Staff and XO around in a canoe for two hours. Later...a three mile run on the beach.

atrox_vis
10-06-2007, 09:44 AM
Active Rest Day

1 Hour of RCAT Calesthenics Program
2 Mile Run with Ashley and Our Akita

Cold War Scout
10-06-2007, 09:46 AM
October 6th:
- 20 sets of dumbbell thrusters.

Cold War Scout
10-06-2007, 09:47 AM
Active Rest Day

1 Hour of RCAT Calesthenics Program
2 Mile Run with Ashley and Our Akita

Ruthless Combative Attributes Training?

atrox_vis
10-06-2007, 03:19 PM
Here is an update on Allen Kehrer, a Prince William County Virginia FireFighter who I am preparing, along with 3 other athletes, for next year's Olympic WeightLifting National Qualifier Event. This is Week One of a 15 Week Training Cycle.

190 Pound Snatch
http://www.teamruthless.com/190lb_Snatch.MOV

265 Pound Clean & Jerk
http://www.teamruthless.com/265lb_Clean_and_Jerk.MOV

Our 15 Week Goals are a 150 Kilogram (~335 Pounds) Clean & Jerk and a 120 Kilogram (~270 Pounds) Snatch. We are going to be using a new training protocol that I have been working on to insure that our goals are met.

Cold War Scout
10-06-2007, 03:37 PM
That was a nice snatch. And you know how I like them....

Another Team Ruthless knuckledragger.

Steve Collins
10-07-2007, 06:27 AM
Well, since I started this PSD gig a couple of months ago, I virtually STOPPED working out:eek: due to the crazy hours I have to work. Today I took a long look in the mirror and decided I needed to get my lazy ass back on the program. Not only do I have a 2 star to protect, but next summer is my 10th anniversary and the wife wants to have the big wedding we never had, with me in my dress blues, the whole nine yards. She WILL NOT have a fat-ass groom on her wedding day!:mad:

So, even if I have to do it at 10pm, I'm still going to the gym. This morning was 25 minutes on the treadmill using the hill-climber program. WOW, what a sad state I'm in!

Cold War Scout
10-07-2007, 08:43 AM
October 7th:
- Approx. 3.0 mile spirited walk wearing 40 lb. weight vest.

Have a lunch date with my daughter so no time for anything else this morning.

EDITED TO ADD: Did a little rubber tubing and COC#2 hand grips work upon return home. Just enough to keep the groove greased.

atrox_vis
10-07-2007, 02:34 PM
Sunday
07Oct07
Supplemental Session
Was not going to train today, HOWEVER!

Couplet One - 5 Rounds resting only long enough to change weight
Snatch High Pulls
High Incline Bench Press

Couplet Two - 3 Rounds resting only lomg enough to change weight
DeadLift
KettleBell Two Arm Swing, Flip, Catch, & Squat

michael
10-07-2007, 04:55 PM
10/7

Kettlebell, bodyweight and barbell workout,full-body conditioning. Mulitiple sets and exercises, time about 30 minutes, non-stop.

BYcyclist
10-07-2007, 10:48 PM
10/6 - 3Gun Match. Screwed up my back helping setup the stages. Ended up only 6th out of 20. Not great - need to know my rifle better.

10/7 - Hilly walk 1 hour with 80 burpees over 4 sets. My son came along, he did 50 burpees.

4 Sets of 15 weighted/incline pullups.

Funny, but it seems like the moderate exercise did my back good. Feels much better now.

Steve Collins
10-07-2007, 11:07 PM
10/7: PM-100 situps
100 side bends
50 back extensions
1500m on the rowing machine.

10/8: AM-2.5 mi run, 9 min. mile.

atrox_vis
10-08-2007, 06:23 AM
Monday
08 October 2007
Session #01
0804 Hours

KettleBell Regimen
Alternating Floor Press - 3 sets
See Saw Press - 3 Sets
WindMills - 3 Sets
1/2 Turkish Get-up Sit-ups - 3 Sets
Level One Figure Eight - 3 Sets

michael
10-08-2007, 10:05 AM
10/8

38 minutes, full-body conditioning, almost no rest between sets. KB's, BB's, DB's, BW. Multiple sets of: DB military press, BB bent-over rows, BW dips, Hindu push-ups, BW squats, KB swings, KB snatches, tricep cable extensions, bicep cable curls, supermans. 15 minute, full-body stretch afterwards.

BYcyclist
10-08-2007, 12:37 PM
AM - 12 mile hard, hilly mtb ride on my single speed

PM - 5 sets DB incline press alternating 5 sets of core/stability ball work

Gabriel Suarez
10-08-2007, 12:45 PM
Oct 6-7

AK Training at MCBH


Oct 8

3 Mile run

peregrine
10-08-2007, 12:50 PM
10/5-10/6
Gabe's class. I got a lot of homework to take home- shooting rifle left, plus more.

10/7 mon
pending
am
5rds
run
burpees
turkish get ups

pm
20 intervals

slightly ot but related-
Got word yesterday that i'm shift changing so the fight i was peaking this saturday for is a no go.
wtf? i've been dietting down for 4weeks and starving dropped 12lbs or so , now a no go 6-days out. arghh... makes me want to crush some gremlin or something. so i'll just go to an all you can eat sushi tonight and refill all those carbs with some fresh raw ptrotein that i need.

EDIT-
replaced tgu w/ 25reps 4count/flutter kicks
replaced 20intervals w/ 125m x 10 sprints in the sand argh.

Cold War Scout
10-08-2007, 02:28 PM
October 8th:
- Panoply of 36 different exercises (43 total sets), almost all involving resistance of some sort (dumbbells, kettlebells, Clubbells, weight vest, ankle weights, flex bands).

Aggravated an elbow tendonitis issue so had to use lighter weights and fewer reps. Will likely have to scale back some for the next week or so.

Shdwdncr
10-08-2007, 04:20 PM
AMOK! knife training for over 3 hours.

5,000 meter row.

5 sets of situps (1 hard minute per set).

5 sets of kettlebells lifts.

Had to leave the Forge early, before starting my set of 100 pushups, so as punishment I did 150 upon arriving home.

S.

Kobra
10-08-2007, 06:06 PM
10/08

3 Rounds of:
1/4 mile run
25 burpees
15 Turkish get-ups (God I hate these)

6Gunner
10-08-2007, 10:23 PM
Today's session:

AM workout: row 30 minutes for distance (5595 meters)

PM workout:
20-15-10-5

DB Squat cleans - 30 lbs
Sumo Deadlift High pulls - 65 lbs
Burpees (God, I hate Burpees...! :o )
Situps

Steve Collins
10-09-2007, 01:56 AM
10/8 PM: 5x6 leg presses
5x5 deadlift
5x6 DB bench press
4x10 DB tricep extensions
15 min dry firing, from the holster

Had to be out on the road early, so didn't get my run in!:mad: Have to cut our early tonight and make up for it...

Dont Tread on Me
10-09-2007, 08:08 AM
After a week and a bit laid up with flu I was feeling like sheepeople. Got that warrior edge back now.

Oct 9
Morning
Team Ruthless workout
4 Rounds planned - only managed 3 rounds
Run 1/4 Mile
10 One Arm Dumbbell Power Snatch - Each Side
30 Pull-ups
50 Two Arm Dumbbell Swings

Evening
One hour krav. 30 mins sprinting, playing catch with medicine balls etc.
30 mins working bear hugs and chocks while mounted on the ground.

atrox_vis
10-09-2007, 11:39 AM
The BlowOut
DeadLifts
Dino/Ashley
25 - 225Lbs/135Lbs
20 - 275Lbs/185Lbs
15 - 315Lbs/225Lbs
10 - 365Lbs/275Lbs
05 - 405Lbs/315Lbs
10 - 365Lbs/275Lbs
15 - 315Lbs/225Lbs
10 - 275Lbs/185Lbs
05 - 225Lbs/135Lbs

John McCreery
10-09-2007, 01:05 PM
Sick day
2K meter row
15 minutes on bike
3 set of really light bench

JohnH11B
10-09-2007, 02:46 PM
10/9
PPCT is over, morning runs were last week, anniversary(18 years) weekend is over. Back to it. 40 reps each:benchpress, curls, squats, lateral pulldowns and raises, pushups and tricep pushdowns.

Cold War Scout
10-09-2007, 03:08 PM
October 9th:
Experimented with some stuff that is different than the way I have traditionally worked out. 46 different exercises. 70 total sets. It was good.

BYcyclist
10-09-2007, 04:17 PM
Oct 9th:

12 mile hilly ride on my "geared" mountain bike instead of the usual single speed gruel. Feeling kinda sick - calling this an active rest day.

6Gunner
10-09-2007, 05:21 PM
today's session:

AM, ran 2 miles. To my astonishment, I did it without stopping once! Only problem, my time still stunk. The two miles were run in 22:57.

PM
Barbell Thrusters (95lbs) & Burpees circuit 12/1, 11/2, 10/3, 9/4.... 3/10, 2/11, 1/12

Pushups: Did 100; broke it down into sets of 30, 28, 15, 27.

Situps: Did sets of 20, 17, 10, 10...and my abs started cramping so bad I had to get off the situp bench and try to stretch them out. After that, every time I tried to get back on the bench they'd cramp right back up again, so I called it there. More core muscle work needed, I suspect! :o

Cold War Scout
10-10-2007, 10:33 AM
October 10th:
- Movement Prep work.
- With 40 lb. weight vest: 10 roundtrips down and up “Crack Ho Hill.”

Off to the movies. Today is the 29th anniversary of my ETS.

atrox_vis
10-10-2007, 12:33 PM
Wednesday
10Oct07
Session #01
1408 Hours

Couplet One
5 Rounds - Resting only long enough to add weight
Banded KettleBell Big Bar Flat Bench Press - KettleBells were attached by Bands to a 95 Pound Bar
Alternating Pistol Squats

Couplet Two
5 Rounds - Resting only long enough to add weight
Standing Military Press
Side to Side Ball Busters

Level One Close Grip Push-offs
5 Sets

JohnH11B
10-10-2007, 03:50 PM
10/10
The usual. Standing press, curls, squats, lateral pulldowns, crunchies, pushups and lateral raises.

Going to get my butt out of the bed in the morning and go run.

michael
10-10-2007, 04:02 PM
10/10

BW, DB and KB w/o. Full body conditioning, intense pace, very little rest. Pull-ups, push-ups, bench presses, miltary DB press, KB clean and presses, squats, v situps.

atrox_vis
10-10-2007, 06:19 PM
Wednesday
10Oct07
Session #02
2000 Hours

Sparred some rounds with my Boxers who are preparing for a fight in early 2008. Did 8 Rounds - 3 Minutes of Work & 1 Minute of Rest. Much fun had!!!!!!

6Gunner
10-10-2007, 08:34 PM
Today's sessions:

AM 10000 Meter Row (completed in 55:49)

PM (I suck :( )

3 circuits (Dino assigned me 4 and I died after 3)
10 Under Bar Rows
20 Burpees (could only do 10 at a time)
30 Sit-ups (abs still lagging behind)
40 Push-ups (arms were dying due to burpees, had to break these up to get all 40)
50 Squats

JohnH11B
10-11-2007, 06:55 AM
10/11
0515 run. This afternoon will workout in the gym.

Kobra
10-11-2007, 11:33 AM
I ran through the Dino "I can't do enough deadlifts" workout, but only got as high as 345lbs on the deadlifts. I did get through all five without releasing the bar. My ass is gonna be huge if I keep doing this stuff. :rolleyes:

peregrine
10-11-2007, 12:52 PM
tue- pm
30min roll
lazy and pissed off

wed- pm
'Blowout'
deadlifts
25x185- 17,8
20x205- 20
15x275- 10,5
10x315- 3,3,3,1
5x365 belt turned into singles.
10x315 belt form began to suffer

gym closed so instead of pyramiding all the way down and skating out, i finished in the parking lot with my 85# db.

20x85#
20x85#
14x85#, 6x85#

good 1.
I've been stronger, or more conditioned, but the combination of strength and anaerobic capacity, mixed with a decent cardio base has never been this good. I 'ripped' a callouss on the big lifts, i need to get around to shaving them down to avoid ripping. I also am going to begin more dynamic stretching to finish off my workouts...using sonnons grapplers toolbox reborn.
Can't wait to begin putting some muscle back on my frame from eatting normal.

Cold War Scout
10-11-2007, 01:36 PM
October 11th:
- 56 sets of various exercises.

* Day 200 in a row of doing something.

BYcyclist
10-11-2007, 01:44 PM
Oct 10th still sick: 1 hour hilly walk - no lifts or burpees or anything. Although there was some burping.

Oct 11th: Getting better - hilly 14 mile trail ride on my geared mtb.

atrox_vis
10-11-2007, 04:14 PM
Only had time for one session today, so this was it.
Did Ladders With The Following:
One Arm Power Clean & Press with 40 Kilo KettleBell
Pull-ups

I went all the way up from 1 to 10 and back down to 1

Dont Tread on Me
10-11-2007, 09:09 PM
October 11

Morning
Team Ruthless workout

12/1, 11/2, 10/3,..3/10, 2/11, 1/12
Pull-ups
Burpees

Evening
One hour krav

30 mins very very hard aerobics. 30 mins sparring.

Steve Collins
10-12-2007, 07:05 AM
10/11:
-PM Workout: 1/4 mile elliptical, 20 pushups, 20 situps, 4 circuits

2 x 250 row for time

32 minutes for everything (pathetic)

Made it to puke factor 9!:eek: :D

That's what I get for being sick the last couple of days; we'll see what happens tonight!:rolleyes:

Cold War Scout
10-12-2007, 10:03 AM
October 12th:
Approximately 1 1/2 hours of flexibility, and some balance, oriented training. This is in accordance with one of my new overall fitness foci.

EDIT: Did a 3.0 mile walk with 40 lb. weight vest a couple of hours later.

hiflyer51
10-12-2007, 11:14 AM
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

Lt. Murphy, a Navy Seal, was awarded the Medal of Honor.

This is one of Crossfit.com's "Hero" workouts dedicated to some of our military heros:

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

First mile 7:59, last mile 8:36 , total 46:36 , first time doing this workout.

peregrine
10-12-2007, 11:16 AM
October 12th:
Approximately 1 1/2 hours of flexibility, and some balance, oriented training. This is in accordance with my new overall fitness focus.

Hope to get out for a weight vest walk later, but got some guys coming to trim a tree and I have to be home for them.

I like it.
Ever try skill work like draws when doing balance work?
or spin around 10x to disorient yourself then draw and dryfire?

BYcyclist
10-12-2007, 11:19 AM
I like it.
Ever try skill work like draws when doing balance work?
or spin around 10x to disorient yourself then draw and dryfire?


ok, the spin around thing would definitely make me puke.

I do the draws from all 8 angles and include off-balance positions, from the chair, etc.

JohnH11B
10-12-2007, 11:42 AM
10/11
After the morning run and after work I went to the gym. The usual stuff..pushups, crunchies, etc.

Steve Collins
10-12-2007, 12:48 PM
10/12 PM:

-3x10 leg presses

-3x6 bent over rows

-100 DB clean and press (had to break them up into groups)

-3x15 dips

John McCreery
10-12-2007, 01:11 PM
20 minutes bike

2000 m row

20 minutes of soccer

atrox_vis
10-12-2007, 03:04 PM
Again, I did not have time for much of a training session today, so I did the following:
Ladders from 1 to 10 and back down to 1
Full Range of Motion Jump Squats - 315Lbs (Getting at least 1 or 2 inches off the ground)
KettleBell Power Snatches - 40Kgs (Doing one arm at a time for each set)

bmp_sbi
10-12-2007, 07:02 PM
1 mile road work in hilly terrain
30 min AK transitions, various positions with mag changes
3 sets of 15 push ups
50 pistol draws while getting off the x

Elkhunter
10-12-2007, 07:10 PM
Deadlifts 5 x 5

Presses 5 x 5

Kettlebell snatches 4 minutes non stop

6Gunner
10-12-2007, 07:26 PM
Today:

AM workout: row 10000 meters (56:12)

PM 4 miles on Elliptical trainer: (44:18)

atrox_vis
10-13-2007, 09:53 AM
Today I did Ladders again.
KettleBell One Arm Clean & Press - Ash/32Kgs Dino/40Kgs
Burpee/Pull-ups

In addition to our conditioning & power training we also work at least one hour of combatives training each day.

Joseph Timbs
10-13-2007, 12:25 PM
I did 115 Burpee Pull-ups in 20 Min's and a 2 mile run in a rather shameful time there after .

Kobra
10-13-2007, 12:37 PM
No Shame in that, Joseph. Keep it up! :D

Cold War Scout
10-13-2007, 12:50 PM
October 13th:
- 150 burpees.

* The total number of sets was pathetic, but I do not think the time wound up being too bad (although I did not, and almost never do, time myself). I have been trying to deal with a significant case of triceps tendonitis that cropped up about 10 days ago (which I managed to reaggravate 5 days ago). When I started today it was with the intention of only doing 25 burpees IF I could even do that many, because I was not sure I could even do one single pushup. I am calling it a day because I feel like the Lord was kind to me today and I better not push my luck.

Elkhunter
10-13-2007, 01:48 PM
Injuries suck

Chronic ones even more so ............... :(

michael
10-13-2007, 03:44 PM
10/13

Bodyweight and KB workout, full-body, very little rest.

Kobra
10-13-2007, 06:04 PM
115 Burpulls in 19:46:42 It looks a lot easier than it is.

Cold War Scout
10-14-2007, 10:38 AM
October 14th:
204 dumbbell thrusters using weights from 2x25 to 2x40 lbs.

* Main goal of not aggravating tendonitis achieved so I am stopping while I am ahead. It's killing me to not be swinging the kettlebells and Clubbells but I need to force myself to work smart.

EDIT 1: At 7PM I did some experimental sets of 2-handed swings, clean and presses, snatches, and 1-handed swings with 44-lb. kettlebell. Since it felt good I then did some clean and presses, snatches, and 1-handed swings with a 53-lb. kettlebell. Since that still felt good I then did some clean and presses, snatches, and 1-handed swings with a 62- lb. kettlebell. Still feeling good, I left it at that.

EDIT 2: Okay, so I lied. At 9:10 I did one more small set of 1-handed swings, and clean and presses with a 70 lb. KB. Still good. I swear I will not touch a KB again for days.

michael
10-14-2007, 06:04 PM
10/14

Multiple sets of push-ups, squats, KB swings, KB snatches. 30 minutes, non-stop.

BYcyclist
10-14-2007, 09:14 PM
10/13: Church men's retreat with my 13yrd old son - ran around for about 2 hours of paintball! Very fun - pretty good cardio on this hilly course. I know its only paintball, but parallel tracking worked remarkably well, especially against projectiles going less than 300fps.

10/14: 120 burpees interspersed with 5 sets of core work on stability ball

4 supersets no rest - 15 reps incline 55 lbs weighted pullups alternating with 15 reps 2 x 60 lbs DB flat bench

Ran out of time will do more tomorrow.

Cold War Scout
10-15-2007, 04:20 AM
October 15th:
- With 40 lb. weight vest: 3.0 mile walk.

Pressing and sudden family situation requires me to travel out of state on short notice. May not be able to work out for a couple of days.

atrox_vis
10-15-2007, 04:53 AM
For Monday
15 October 2007
Session #01
0712 Hours

High Incline Bench Press
5 Sets
Flat Bench Press
5 Sets
Close Grip Bench Press
5 Sets

michael
10-15-2007, 05:47 AM
10/15

Multiple sets of pull-ups, bench press, military DB press, KB sumo D/L to high pulls, v situps, and other B/W and machine movements.

atrox_vis
10-15-2007, 01:44 PM
For Monday
15 October 2007
Session #02
1600 Hours

1 1/2 Hours of Combatives Training



One of my guys, Pete, did 40:46.0 for a 10,000 Meter Row. He can also Snatch BodyWeight and Clean & Jerk 125% of BodyWeight. Good all around athlete.

John McCreery
10-15-2007, 01:46 PM
Sunday

45 minutes of soccer

Monday

5000 meter row 28:18

5 sets of bench

atrox_vis
10-16-2007, 05:38 AM
For Tuesday
16 October 2007
First & Only Session Today
0630 Hours

Age: 51
Weight: 190Lbs
Snatch
6 x 1 - Heaviest was 245Lbs
Clean & Jerk
6 x 1 - Heaviest was 310Lbs

I am going to take a day or two off, because my body has expressed desire to do so. This does not include combatives work. Overall, this training cycle has been extremely excellent. It is the heaviest day I have had since I turned 50. Back, shoulders, knees, and elbows feel great. I am going to recouperate for a couple of days and then start a new training protocol.

Cold War Scout
10-16-2007, 06:04 AM
October 16th:
- Quick rubber tubing in hotel room. Just enough to grease the groove.

Steve Collins
10-16-2007, 09:07 AM
10/15:

-25 minute hill program on treadmill, 9 min. mile

10/16:

-5x5: DB Push presses, deadlifts, incline DB bench press
-3x8: Incline curls

shifter2
10-16-2007, 09:44 AM
what are these???

BYcyclist
10-16-2007, 09:49 AM
Oct 15: 10 mile very hilly tough mtb ride on my single speed

Oct 16: 2 mile hilly walk

4 sets: 12 X WTF burpees w/ DB 30 lbs + 12 X 60 lbs weighted incline pullups. Had to rest between sets. Need to work up on these.

4 sets: 12 X DB incline press + shoulder/rotator cuff work

I think the WTF burpees are my new favorite exercise! Still can't get over the vids of Ashlee at WF. These kicked my A$$.

Edit: um, didn't mean it sound the way it reads...I'm very happily married. I meant that she could lift what looks like 155 lbs with the WTF burpees!

Elkhunter
10-16-2007, 10:36 AM
Burpulls?

WTF Burpees?

At first I thought these were typo's, but apparently Dino has been burning the late night oil looking for new ways to torture unsuspecting old farts. :eek:

Dont Tread on Me
10-16-2007, 11:21 AM
Oct 15
Evening
Krav Maga. 30 mins running, burpees, pushups, jumping jacks.

We did a cool group exercise with the class in a pushup position making a tunnel to crawl through. The last student pealed off, crawled through, and then extended the tunnel. We had to do a pushup as the person crawled under us. This was a good way to force you to work.

15 mins working combinations on focus mits. You delivered a combination, mit holder then hit you back with same combination while you blocked, you then instantly returned the combination. Good attack/defend/attack drill.

15 mins working escapes from carotid artery chock from behind. This is a very hard chock to escape an you only have a short time. A knife make it a lot easier.

JohnH11B
10-16-2007, 06:47 PM
10/16
2 mile walk with the better half

peregrine
10-16-2007, 10:26 PM
sat
lost a exhibition stick fight- very close fight, but the lost gets me good as a loss is still a loss.

mon
deep tissue massage
45min playing w/ kb - waiter clean press & bottom up clean press

tue
3rds- run/burpees/tgu/weightedpullups
30min playing w/ bottom up and kb swing

I'm really liking the bottom up clean to press, the waiter clean to press is still a challenge.
My friend from RoK mentioned to me how his kb buddy the same size as i am is doing 5tgu both sides back to back with the beast and how my 1pood is a babies weight, lol. Guess he's trying to motivate me.

John McCreery
10-17-2007, 05:21 AM
Tues.

5 x
10 burpees

1/2hr combatives training

Cold War Scout
10-17-2007, 06:26 AM
Tues.

5 x
10 burpees

1/2hr combatives training

Burpees are just special aren't they.....

Cold War Scout
10-17-2007, 11:47 AM
October 17th:
Clubbells: 37 different exercises. Did my lighter weights routine. Managed not to give myself a tendonitis setback so I'm happy.

atrox_vis
10-17-2007, 02:54 PM
Was going to skip training, however I ended up doing this.

10/1, 9/2, 8/3,...3/8, 2/9, 1/10
Two Arm KettleBell Swings - 40Kgs
Pull-ups

Wasn't much, but it felt good body, mind, & spirit!!!!!!!!!!

Joseph Timbs
10-17-2007, 05:44 PM
The work for today consisted of 4 rd's of :

400 meter run

25 reps Bench press using 95 lbs

25 Kettlebell double arm Swings using a 16 K

25 Slam ball reps using a 25 lbs ball

25 Ring rows .

All of this was done in 48 Min's and some change . Smoked doesn't begin to describe how I felt after doing all of this.

Signed ,
Joseph

Wolfe
10-17-2007, 06:31 PM
I've been working out with kettlebells and doing deadlifts but not keeping track of the workouts. Also been eating low carb. Weight is coming off pretty well.

This evening 10/17/07

5 rounds outside no rest periods stopping only as needed ( and once to clean dog crap off my boot) of:

10 push up Burpees with a very explosive jump
5 KB Clean & Press each side with #62
Pull Ups

Finished with 3 sets of 10 renegade rows with #62 KB

Grab a nap and off to 3.5 hours of night sort

peregrine
10-17-2007, 09:24 PM
Also been eating low carb. Weight is coming off pretty well.



How's the energy and recovery? sometimes i'd have issues with the energy.

Cold War Scout
10-18-2007, 06:37 AM
October 18th:
Kettlebell:30 sets (each arm) of kettlebell clean and presses (1 warm-up w/KB53, 14 w/KB62; 14 w/KB70; 1 phase-down w/KB53).

* Main goal of not aggravating tendonitis was achieved. If I am smart, I will call it a day. If only I were.....

Jack Rumbaugh
10-18-2007, 06:41 AM
October 18th:
Kettlebell:30 sets (each arm) of kettlebell clean and presses (1 warm-up w/KB53, 14 w/KB62; 14 w/KB70; 1 phase-down w/KB53).



Dude, you are my hero.

Cold War Scout
10-18-2007, 06:51 AM
Dude, you are my hero.

Believe me it was nothing special. Just an old man trying to stay in the game.

Is it true that when a WT member reaches his/her 14,000th post that the SI Staff Instructor in the state in which the WT member resides, presents said WT member with an Infidel t-shirt?

Jack Rumbaugh
10-18-2007, 06:54 AM
Believe me it was nothing special. Just an old man trying to stay in the game.

You have no idea how much you motivate the guys here.

Cold War Scout
10-18-2007, 07:03 AM
You have no idea how much you motivate the guys here.

I'm thinking about changing my look:

http://images.buycostumes.com/mgen/merchandiser/11251.jpg?is=350,350,0xffffff