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John McCreery
11-13-2007, 01:55 PM
6,000 m row
3 sets of assisted pullups 5, 10, 10 -Need serious work
10 wtf burpees followed by a 20 yard sprint

michael
11-13-2007, 05:20 PM
11/13

Bodyweight workout, multiple sets.

Two hour combatives/knife/stick training with a local instructor. I'm going to begin training with this guy on a regular basis, he was awesome, and we have the same views on self-defense and fighting. Very diverse background, works in nuclear security and used to be USSS.

Cold War Scout
11-13-2007, 05:57 PM
11/13

Bodyweight workout, multiple sets.

Two hour combatives/knife/stick training with a local instructor. I'm going to begin training with this guy on a regular basis, he was awesome, and we have the same views on self-defense and fighting. Very diverse background, works in nuclear security and used to be USSS.

Congrats. You finally found a traing partner. Especially with your "new" job, "train hard, fight easy."

unstpabl1
11-13-2007, 07:28 PM
11/13

Bodyweight workout, multiple sets.

Two hour combatives/knife/stick training with a local instructor. I'm going to begin training with this guy on a regular basis, he was awesome, and we have the same views on self-defense and fighting. Very diverse background, works in nuclear security and used to be USSS.


Congrats. Glad you found a play date buddy:D Hope your well

michael
11-13-2007, 08:21 PM
Thanks guys. This fellow has big goals, plans and the smarts and training to make it happen. I look for good things to come out of this. More on that at a later date, but the long range plan is awesome.

unstpabl1
11-13-2007, 08:59 PM
Tuesday- Off day

Wed; 30 minutes exploring new excercises from core performance, pilates floor and yoga

Gabriel Suarez
11-14-2007, 05:16 AM
Nov 13

4 miles on the treadmil

Nov 14

Burpees in sets and ab work

michael
11-14-2007, 08:04 AM
11/14

Prehab/movement prep exercises. Circuit training with Elliptical, Pull-ups, Bench press, DB military press, KB snatches. Stretch.

Cold War Scout
11-14-2007, 10:57 AM
November 14th:
Exercise devices/sports specific equipment: 50 different exercises using a variety of exercise equipment, sports specific devices and medicine ball.

John McCreery
11-14-2007, 01:21 PM
30 minutes on bike
4 sets of squats
2 sets of bent over rows

JohnH11B
11-14-2007, 05:59 PM
11/14
60 reps benchpress
40 pushups
60 curls
60 crunchies
50 tricep pushdowns

Kobra
11-15-2007, 12:43 AM
Well, my first day back at the gym today post camping trip.

Deadlft 7x3
15/1, 14/2, 13/3...
Dumbell Squat Cleans/Pull-ups

Had a root canal in the morning, was doped on codeine, and in fairly decent pain, but decided to roll anyway. My deadlifts need help, but that isn't because of the codeine.

unstpabl1
11-15-2007, 12:56 AM
Well, my first day back at the gym today post camping trip.

Deadlft 7x3
15/1, 14/2, 13/3...
Dumbell Squat Cleans/Pull-ups

Had a root canal in the morning, was doped on codeine, and in fairly decent pain, but decided to roll anyway. My deadlifts need help, but that isn't because of the codeine.


Great Kobra:( I need a Root and everyone is telling me there nothing. I knew they were frikken lying:mad: wait a minute:D How much codiene?


Nov 14th

Nothing, totally flaked on working out. No excuse

Kobra
11-15-2007, 08:42 AM
Great Kobra:( I need a Root and everyone is telling me there nothing. I knew they were frikken lying:mad: wait a minute:D How much codiene?


Nov 14th

Nothing, totally flaked on working out. No excuse

A lot! My head was still throbbing even with that much dope.

Cold War Scout
11-15-2007, 11:35 AM
November 15th:
- Kettlebell: 100 (ea. arm) clean and presses (KB53).
- Clubbells: 3 exercises (11 total sets).

* Nothing sensational, but better than nothing.....

peregrine
11-15-2007, 11:55 AM
A lot! My head was still throbbing even with that much dope.

throb.throb.throb.
Just think it was a good test of your mental will, like getting in a car wreck then forced to perform.

atrox_vis
11-15-2007, 12:35 PM
20 - 15 - 10 - 5
Snatch High Pulls to Chest - 315Lbs
Back Squats - 365Lbs

michael
11-15-2007, 04:44 PM
11/15

2 hour combatives class.

atrox_vis
11-16-2007, 05:42 AM
KettleBell Regimen
5 Rounds - 40Kgs
5 Jump Shrugs
5 Two Arm Power Cleans
5 Alternating One Arm Swings
5 Two Arm Push Presses
5 Renegade Rows

Kobra
11-16-2007, 10:16 AM
Barbell Thrusters 145lbs.
5 rounds:
5 Manmakers 55lbs.
10 Floor Press 225lbs.
15 Nieder Press 45-75lbs.

Felt pretty last night. Good range of motion on the thrusters. The manmakers with 55lbs were tough. I was doing them one or two at a time. Need to pick up the pace.

Cold War Scout
11-16-2007, 11:37 AM
November 16th:
- 100 thrusters for time with 40 lb. dumbbells (since the time was pathetic, I will keep that to my self).
- 5 core exercises using dumbbells; 12 total sets.

Ruthless_Ashley
11-16-2007, 03:54 PM
10 Man Makers - 30lbs
30 Wall Ball Shots - 20lbs
50 Squatting Slam Balls - 20lbs
30 Wall Ball Shots - 20lbs
10 Man Makers - 30lbs
Time: 8:37

michael
11-16-2007, 06:39 PM
11/16

Only had 2 hours sleep last night, but it's important to suck it up and do it anyway. It's wierd, but once I get past the first couple of minutes of being tired and get into the workout, I forget all about it. Until it's over.:dope:

Movement prep/prehab exercises, followed by a bodyweight and kettlebell workout. Stretch afterwards.

Dont Tread on Me
11-16-2007, 09:22 PM
I've been in a lot of pain during/after workouts in my shoulders and neck. Finally got my butt to the docs where he identified some stressed disks pinching nerves in my neck. Should not be too hard to beat with a little PT. Cause is most likely sitting in a bad position at work on the computer all day.

I'm sharing as I've not been working out as hard as I should be for about eight weeks now. I delayed going to the docs and its cost me some lost fitness. It even cost me the chance to train with Eyal Yanilov (Krav) last week. If it hurts, go to the doc!!

Today I've just been walking and stretching.

Steve Collins
11-17-2007, 04:02 AM
11/16 PM:

7x3 Barbell Push Press: 65lbs, 75lbs, 85lbs, 100lbs, 115lbs, 135lbs, 135lbs

3.5 mile run: 30:58min

atrox_vis
11-17-2007, 09:44 AM
Light Day
Couplet
7 Rounds
5 Snatch High Pulls - Only up to 305Lbs
10 Hanging Knees to Elbows

Joseph Timbs
11-17-2007, 10:34 AM
Thursday consisted of :

Burpees 1 to
Pull-ups
Sit-ups
Squats

All starting at 1-and ending ? Dino calls it a workout of attrition , because as each exercise is no longer completed , it's dropped.

I started at 1 but dropped Pull-ups at 9 reps . Everything else was dropped at 14 reps .

End time was 31:00 mins approximately

Friday was an off day



Sat's first workout consisted of :

10 Squat thrusters with 25 lbs
20 Burpees
30 Roman Chairs
40 Sledge Hammers with 16 lbs sledge hammer
40 Squat Thrusters with 25 lbs
30 Burpees
20 Roman Chairs
10 Sledge Hammers with 16 lbs

End time was 27:49

Cold War Scout
11-17-2007, 12:16 PM
November 17th:
Rubber resistance: 15 different exercises; 50 sets in total.

Cold War Scout
11-18-2007, 12:05 PM
November 18th:
- 200 burpees.

* It took me a while, but damn it I did it. And none of the sets were less than 10 reps.

** I shall call today's workout "The Peregrine", in honor of his fighting in The Gathering of the Pack today.

Joseph Timbs
11-18-2007, 12:42 PM
Todays first workout consisted of :

5 rd's

1/4 mile run

25 two KB swings with 24K's

25 Bench press rep's with 115 lbs

Finished in 47:??

Second workout consist of :

Ruck Run with 50 + lbs

Dino will post time and distance finished this evening .

Gabriel Suarez
11-18-2007, 02:46 PM
November 17

Run in the woods for 45 minutes.


November 18

250 USA Swings
25-50 per set

5 Sets of clean and press
5 sets of snatches

atrox_vis
11-18-2007, 03:17 PM
Active Rest Day
10 Sets
5 KettleBell One Arm Power Clean & Press on Each Side - 40Kgs
5 Pull-ups

Rest 45 Seconds between sets

unstpabl1
11-18-2007, 08:17 PM
November 18th:
- 200 burpees.

* It took me a while, but damn it I did it. And none of the sets were less than 10 reps.

** I shall call today's workout "The Peregrine", in honor of his fighting in The Gathering of the Pack today.


Thats awesome. Congratulations. I'm so bummed i missed another Gathering

atrox_vis
11-19-2007, 05:55 AM
KettleBell Regimen
Quintuplet
Was going to do 5 Sets, but a new client came in the door and by the time I was done with him I was cold. I was on my early sets, so I only used the 32Kilogram KettleBells.
5 Two Arm Thrusters
10 Two arm Swings
5 Two Arm Power Cleans
10 Alternating One Arm Swings
5 One Arm Power Snatches Each Side

After I worked with client
50 Roman Chair Sit-ups

Will train again later today

Dont Tread on Me
11-19-2007, 09:19 AM
Nov 17

3 miles run along ocean front. 20 pushups at each intersection. I used my fox labs can to keep my honest but putting it under my chest to ensure I got enough depth on each pushup.

Nov 18

3 mile run with 20 pushups at each intersection. I skipped the one by the "Bush out of Iraq" fund raiser. CA....

Cold War Scout
11-19-2007, 09:58 AM
Nov 18

3 mile run with 20 pushups at each intersection. I skipped the one by the "Bush out of Iraq" fund raiser. CA....

What was the matter? Didn't have your wallet on you? :)

Steve Collins
11-19-2007, 10:07 AM
11/18 PM:

Barbell thrusters 7x3: 65lbs, 65lbs, 75lbs, 75lbs, 135, 135, 135 (power clean at beginning of each set)

3 rounds of:
-10 floor presses: 135lbs, 145lbs, 150lbs
-15 Neider presses: 45lbs, 55, 65lbs

Time: 18:52

Cold War Scout
11-19-2007, 10:14 AM
November 19th:
Active rest/take care of the body day:
- 14 Movement Prep exercises.
- 12 Prehab exercises (all with resistance).
- 4 misc. things.

Gabriel Suarez
11-19-2007, 11:50 AM
November 19

Weighted Pullups
Deadlifts
Power Cleans
Push Press
Squats

John McCreery
11-19-2007, 11:59 AM
AM - 1 mile walk

Lunch - Pull up progression - who took my arms and attached these wet noodles

4 sets of squats

jog 1/10 of mile - sprint 10 - 20 yards - alternated for 5 minutes.

atrox_vis
11-19-2007, 01:34 PM
DeadLifts
7 x 3 - Max set 500Lbs
Power Shrugs
7 x 3 - Max set 700Lbs
Power Curls
7 x 3 - Max set 165Lbs

JohnH11B
11-19-2007, 03:23 PM
11/19
100 pushups
60 each-curls, crunchies, lateral pulldowns, tricep pushdowns

Ruthless_Ashley
11-19-2007, 05:22 PM
11/19

10 Kettlebell Turkish Get Ups
20 Pull Ups
30 Dumbbell Squat Cleans
40 Box Jumps
50 Kettlebell Core Busters
40 Box Jumps
30 Dumbbell Squat Cleans
20 Pull Ups
10 Kettlebell Turkish Get Ups

Dont Tread on Me
11-19-2007, 09:44 PM
Nov 19
Two hours krav.

warm up - repeat until you almost puke.
Round
5 50 yard sprints
5 jumping jacks
5 jumping squats
5 squats
5 burpees
5 pushups
5 mountain climbers
5 situps
end round

Interesting combatives drill for working on going from a passive state to 100% instantly. You close your eyes and then have one to two guys monkey stomp you with big pads. It worked the state change well together with rapid target identification.

Kobra
11-19-2007, 10:40 PM
7x3 Power Clean and Push Press

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Burpees

Dont Tread on Me
11-19-2007, 11:44 PM
7x3 Power Clean and Push Press

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Burpees

How long did it take? Impressed.

Steve Collins
11-20-2007, 03:44 AM
11/19 PM:

5x5 Power clean and push presses

5 rounds for time of:
-1/4 mile run
-50 two hand DB swings w/ 55lbs
-25 4-count mountain climbers

Time-56:00

Did I mention how much I hate mountain climbers????:rolleyes:

Kobra
11-20-2007, 09:00 AM
How long did it take? Impressed.

I cheated a bit. I started doing pull-ups inbetween Clean/Pushpress. And when my arms would give out doing push-ups I'd do sit ups. I guess that's kinda cheating. I don't know how long it took. A long time. :D

Cold War Scout
11-20-2007, 10:40 AM
November 20th:
- 3 circuits of 11 exercises per circuit wearing 40 lb. weight vest
- 5 sets of burpees wearing 40 lb. weight vest
- 3 sets of leg raises wearing ankle weights

Dont Tread on Me
11-20-2007, 10:49 AM
wearing 40 lb. weight vest


Your previous posts inspired me to try a 40lb vest yesterday while waiting around for Krav to start. It made things much much more difficult. I could not even make one pull up. I'm going to continue fighting just my own body weight for a while.

Gabriel Suarez
11-20-2007, 11:37 AM
November 20

Peregrine Workout set by CWS.
200 Burpees in sets of 20-15-10

Took me 31 minutes and I am soaked totally in sweat.

atrox_vis
11-20-2007, 02:31 PM
10 Sets - Resting precisely 1 minute in between rounds
5 WTF Burpees - 155Lbs
5 Pull-ups

michael
11-20-2007, 05:11 PM
11/20

Prehab/movement prep exercises, followed by bodyweight and barbell workout. Stretch.

Dont Tread on Me
11-20-2007, 09:26 PM
Nov 20

On hour krav. 20 mins jumping jacks etc. 40 mins working attacks when pushed against walls and fences. Explosiveness is a real advantage. Chain link fences suck.

CWS is onto something with the weight vests. I want to increase the speed at which I can get up from a ground fighting position. I worked it a little tonight in a 40lb vest. Doing it without the vest felt really easy after a few reps with it.

atrox_vis
11-21-2007, 06:14 AM
KettleBell Regimen
Triplet
5 Sets - Resting precisely 1 Minute between sets
5 Burpees with 40kgs KettleBells in Each Hand
10 Level II Figure Eights - 40Kgs
15 Two Arm Push Press - 40Kgs in Each Hand

Took 14:38.9

John McCreery
11-21-2007, 06:16 AM
11/20

Pull up progression

Jack Rumbaugh
11-21-2007, 06:26 AM
KettleBell Regimen
Triplet
5 Sets - Resting precisely 1 Minute between sets
5 Burpees with 40kgs KettleBells in Each Hand
10 Level II Figure Eights - 40Kgs
15 Two Arm Push Press - 40Kgs in Each Hand

Took 14:38.9


Damn. Just Damn.

Last night was a smorgasbord.

DARC Swings
3/4 American swings (low ceiling)
Thrusters
Figure 8 to hold
Pass through 8s
Light Level 1s to finish

limamike55
11-21-2007, 06:29 AM
9 miles

3 sets of 25 push ups

15 reps of dumb bell curls w/ 50 lbs x 3

michael
11-21-2007, 08:44 AM
11/21

Prehab/core movement prep. Combatives/stick/knife drills on BOB, followed by a KB and BW workout. Stretch.

Cold War Scout
11-21-2007, 08:57 AM
November 21st:
- 10 Manmakers with 2x62 lb. kettlebells.
- 50 two-handed armpit casts with 35 lb. Clubbell
- 10 trips down and up "Crack Ho Hill" with 40 lb. weight vest.

Jack Rumbaugh
11-21-2007, 09:05 AM
November 21st:

- 50 two-handed armpit casts with 35 lb. Clubbell


Having trouble picturing this one.

Cold War Scout
11-21-2007, 09:11 AM
Having trouble picturing this one.

Actually they are called arm casts. I like to call them armpit casts because you get a good whiff of both of them while doing the exercise.

Dont Tread on Me
11-21-2007, 12:51 PM
Nov 21

Morning
One hour physical therapy. Sitting at a computer for hours on end each day (reading WT:) ) has locked up my neck and back upper muscles. This is making pushups, pullups, and thrusts painful. The reduced flexibility also hurts my bobbing and weaving while boxing and makes it painful to work on the heavy bag for a long time. I got a stretching routine and time on a machine that felt a lot like I imagine getting tasered does.

Moral. Don't ignore pain. Don't ignore stretching. Don't ignore ergonomics. Don't ignore the "take frequent breaks advice".

I did. My combat effectiveness has been reduced by these mistakes and I'm spending money/time on PT that I could be spending on ammo/classes and workouts.

Evening
I wanted to keep things light so I gave a Team Ruthless workout to a Clinton speech writer and go the following libtarded workout

4 Rounds
Run 1/2 Mile
10 Dumbbell Power Clean/Front Squat/Push Press – 35Lbs
10 pullups
10 pushups

Followed by 30 mins of stretching working upper and lower body.

peregrine
11-21-2007, 01:55 PM
Nov 21

One hour physical therapy. Sitting at a computer for hours on end each day (reading WT:) ) has locked up my neck and back upper muscles. This is making pushups, pullups, and thrusts painful. The reduced flexibility also hurts my bobbing and weaving while boxing and makes it painful to work on the heavy bag for a long time. I got a stretching routine and time on a machine that felt a lot like I imagine getting tasered does.

Moral. Don't ignore pain. Don't ignore stretching. Don't ignore ergonomics. Don't ignore the "take frequent breaks advice".

I did. My combat effectiveness has been reduced by these mistakes and I'm spending money/time on PT that I could be spending on ammo/classes and workouts.

This has occured to me and is a constant one i need to counter.
1. adjust your monitor as close to eye level as possible
2. get a good chair with head and back support
3. counter the hunch foward several times throughout the day by trying to draw your chin back into your neck picturing your head sliding vertebrae over vertebrae, try it laterally as well, do not tilt the head try your best to keep it level as you do these.
4. a good foam roller helps open up the chest to counter all the hunching and guys that do to mucho bench and not enough rowing(kyphosis)
5. you might need bodywork and manipulation by a pro to get you started
6. face pulls(an exercise)

Cold War Scout
11-22-2007, 08:17 AM
November 22nd:
Kettlebell:
- 3 supersets of: 1-handed swings, snatches, clean and presses, and 2-handed swings.
- 3 sets of get-up sit-ups.
- 3 sets of high windmills.
- 3 sets of front squats.

Basically an easy day.

Dont Tread on Me
11-22-2007, 10:50 AM
Nov 22

Run three miles slow (~35 mins). Four 1/4 mile sprints and almost puke speed.

30 mins stretching watching "The Unit" to pass the time

Dan-O
11-22-2007, 01:35 PM
Ran 4 slow miles with a few hills thrown in. 20 degrees outside.

Now to put it back in with turkey!

atrox_vis
11-22-2007, 02:58 PM
Pre Thanksgiving Dinner

209 Burpees in 20 Minutes

Then I did an old Dan John Squats Session
High Volume/High Intensity
Olympic Style Back Squat - High Bar/No Belt/Ass to Ankles
30 Reps - 315Lbs
Rest
30 Reps - 275Lbs
Rest
30 Reps - 225Lbs

Now it is Dinner Time!!!!!!!!!

Kobra
11-22-2007, 03:15 PM
Pre Thanksgiving Dinner

209 Burpees in 20 Minutes

Then I did an old Dan John Squats Session
High Volume/High Intensity
Olympic Style Back Squat - High Bar/No Belt/Ass to Ankles
30 Reps - 315Lbs
Rest
30 Reps - 275Lbs
Rest
30 Reps - 225Lbs

Now it is Dinner Time!!!!!!!!!

Bro, that's amazing. I hope to be able to do burpees like that someday, but I don't count on ever accomplishing what you do with weights.

Oh, and thanks to you and Ashley for what you've done for me and my wife. And it isn't just us that you've changed for the better. Everyone in our world benefits from how we feel. Thank you and have a great Thanksgiving.

We love you guys.

Manwell
11-22-2007, 04:21 PM
Pre Thanksgiving Dinner

209 Burpees in 20 Minutes

Then I did an old Dan John Squats Session
High Volume/High Intensity
Olympic Style Back Squat - High Bar/No Belt/Ass to Ankles
30 Reps - 315Lbs
Rest
30 Reps - 275Lbs
Rest
30 Reps - 225Lbs

Now it is Dinner Time!!!!!!!!!
That is quite an amazing feat… do I ever feel like a wimp after reading that!

Manwell

Joseph Timbs
11-22-2007, 08:43 PM
I should have PT'd before dinner .

My pt consisted of :

154 Burpees in 20 Min's . :( For some reason , I'm dragging @ss ! :confused:

Ruthless_Ashley
11-23-2007, 09:50 AM
4 Rounds
Row 500 Meters
15 Clean and Jerks
25 Roman Chair Sit Ups

Time: 35:39

atrox_vis
11-23-2007, 10:28 AM
Worked with High Volume/High Intensity
Snatch High Pulls - 275Lbs
5 x 10 - resting precisely 1 minute in between sets
Legs were tight so I decided to do the following lightly
16" Box Olympic Style Back Squats - 250Lbs
5 x 10 - resting precisely 1 minute in between sets

Cold War Scout
11-23-2007, 12:50 PM
November 23rd:
Experimented with something different today for a change of pace. Managed to do 30 different exercises, total of 49 sets. Interesting and more challenging than I would have thought.

Reapersnemesis
11-23-2007, 02:13 PM
yesterday pre turkey feast I got in a fair workout I did 3min of speed ball in between each set of weights I did 300lbs 8X1 of deads and 250 bp 5x3, skull crushers 3X10 russian twist with 45 lb plate 4X25. Total of 40 minutes on speed ball!

hazmatt
11-23-2007, 03:36 PM
Drinking the team ruthless Koolaide! Did 50 pullups (got thru 5 reps support side shoulder was screaming had to do a little pushoff with my toes each rep on ) 50 pushups , 50 situps,50 squats, 50 4cnt mountain climbers, 50 hanging knees to elbows ( form sucked ass on these , first time out I was using a swinging momentum each rep and had to take my time because the only bar high enough to do these at my gym was in between the triceps cable machines which were full of weirdos)and 50 burpees . Total time was an hour and fourteen minutes. It's my sixth session and I 'm feeling better already.

John Morgan
11-23-2007, 06:52 PM
Just got back from Great Lakes Naval this afternoon, so this is the first chance I've had to post, but I still wanted to post my workout from yesterday afternoon. I've been working hard on breaking the mental barriers I have during workouts, and yesterday afternoon was a milestone for me.
I did a workout session with some of the guys from the current SEAL Indoc Class, and boy am I sore today.

In rapid succession:

Warmup:
2 Min. Forward Planks
2 Min. Right Side Planks
2 Min. Left Side Planks

20 Correct Pushups, every minute, on the minute, for 30 minutes.
Total: 600 Pushups, 30 mins

Every set of 20 Pushups was immediately followed by 5 Dips.
Total: 150 Dips, 30 mins

Arm Circles: 180 Forward
Arm Circles: 180 Backward
Arm Circles: 200 Out Front

Let's just say it was a long drive home today.

-John

Dont Tread on Me
11-23-2007, 08:09 PM
Nov 23

3 mile hike with 30lb pack on this terrain:

http://img5.pictiger.com/878/13175786_th.jpg (http://peterjarvis.pictiger.com/images/13175786/)

It really tested my stamina, flexibility, and balance. I like to go outside the gym and find some element of the natural environment to test me and my kit.

Dont Tread on Me
11-23-2007, 08:19 PM
2 Min. Forward Planks
2 Min. Right Side Planks
2 Min. Left Side Planks


These are great times. I'm only lasting 1 min on these. My game has improved significantly since I increased my core's endurance with these exercises.

To amp things up, I hit the heavy bag on the forward plank and on the side planks I lift a 25lb dumb bell. I also play catch with a medine ball while standing on something unstable when working with a partner. I find this gets my core used to stabilizing me when "shocked" by recoil or getting hit.

Cold War Scout
11-24-2007, 11:58 AM
November 24th:
- Midday: Experimented with some variations to the burpee theme. 60 sets total of 5 different burpee exercise variations.

- Late evening: 20 Manmakers with 2x55 lb. dumbbells.

atrox_vis
11-24-2007, 01:31 PM
High Volume/High Intensity
High Incline Bench Press
5 x 15 - Resting 1 Minute in between Sets
Max Set - 235Lbs
Flat Bench Press
5 x 15 - Resting 1 Minute in between sets
Max Set - 315Lbs

Dont Tread on Me
11-24-2007, 08:57 PM
Easy day. One hour stretching watching Yeager's excellent "Shooting Missology" DVD. Stretching is really helping me feel more "fluid."

Steve Collins
11-25-2007, 06:35 AM
11/24 PM:

5x5 Back squats: 250lbs

5 rounds of:

100yd sprint
25 burpees w/ 35lb DB

My legs were jello after this! But, it's getting colder here, so I'm thinking of moving more of my workouts outdoors. Something about being out of the gym and outdoors...:D

limamike55
11-25-2007, 06:45 AM
9 mile run

15 reps of Shoulder Rotations on Total Gym x 3 sets

15 minute workout with AK

John Morgan
11-25-2007, 07:01 AM
Still combating the major soreness, so it was a stretching day, along with 30 mins dry-fire. May try to work in a run later.

Gabriel Suarez
11-25-2007, 07:55 AM
November 23

The Peregrine Workout - 200 Burpees
This one is an a** buster. Those who have not done it, try it.

November 24

3 mile run

Joseph Timbs
11-25-2007, 11:19 AM
Todays first workout consisted of :

4 rd's
1/2 mile runs

25 Burpees

15 Pull-ups

I finished in a rather pathetic 44:09


Tonight is another Ruck Run with 50+lbs , and I might even throw in a few Ruck pull-ups too . :D

Dino will post time , etc....

peregrine
11-25-2007, 12:46 PM
November 23

The Peregrine Workout - 200 Burpees
This one is an a** buster. Those who have not done it, try it.


good1. :)


starting up again today, i took 7days off.

sun pm(pending)
powerclean variation 5x5 heavy

5rds
50 kb swings
25 4countmtn climbers

EDIT- i am eatting too little, i will begin ramping up this week to come in 10-20lbs more in the summer, with more or the same gas in the tank.

Cold War Scout
11-25-2007, 01:08 PM
November 25th:
3.0 mile walk with 40 lb. weight vest. Did some AMOK! and Dog Brothers promulgated (Ooh that's a big word) footwork along the way.

I am kind of smoked today from yesterday....

EDIT: Added 20 Clubbell exercises while watching Prison Nation, and the show on "The Brand" after it.

atrox_vis
11-25-2007, 04:04 PM
10000 Meter Row - 45:36.9

Gabriel Suarez
11-25-2007, 06:41 PM
November 25

Weighted Pullups
Squats
Power Cleans
Push Press

Kobra
11-25-2007, 06:53 PM
November 25

Weighted Pullups
Squats
Power Cleans
Push Press

You better step it up, bro, or the Kobra is going to have to burpee his way up to Prescott and take you to school! ;)

michael
11-25-2007, 06:58 PM
11/25

Prehab and movement prep exercises. Bodyweight and BB weight workout. Combatives/knife/stick drills.

Dont Tread on Me
11-25-2007, 07:54 PM
30 mins stretching then time at the pistol range doing burpees and pushups between strings. Good way to breakdown those fine motor skills and test your gun manipulations. Freaks out the FUDS too.

Gabriel Suarez
11-25-2007, 08:08 PM
You better step it up, bro, or the Kobra is going to have to burpee his way up to Prescott and take you to school! ;)

Yo-waddup dog!

I got on the burpees waggon in B.A. I just finished 200 in 30 minutes workout. I will keep this pattern and try to make sets longer and time shorter.

CWS...its his fault.

Cold War Scout
11-25-2007, 08:13 PM
Yo-waddup dog!

I got on the burpees waggon in B.A. I just finished 200 in 30 minutes workout. I will keep this pattern and try to make sets longer and time shorter.

CWS...its his fault.

Jefe: Kobra was a psycho long before I entered the picture. Dino only made him worse.

hazmatt
11-25-2007, 08:24 PM
dino assigned me 4 rnds of 1/2mi run with 50thrusters and 25 swings . I only made 3 and my time was pathetic. 1hr21min for the 3 . My first round I got thru in right at 20min but my left heel is hamburger from sprinting last wed And I was dragging a$$ every rep after.

Dont Tread on Me
11-25-2007, 08:47 PM
dino assigned me 4 rnds of 1/2mi run with 50thrusters and 25 swings . I only made 3 and my time was pathetic. 1hr21min for the 3 . My first round I got thru in right at 20min but my left heel is hamburger from sprinting last wed And I was dragging a$$ every rep after.

The glass is half full not half empty. You made it through THEE rounds. I've been there myself and not made it through the whole workout. If it's mental then I kick myself in the butt and use that to go harder next time. If it is physical then I just accept that my body was not up to it that day.

Either way, you're in good company and have nothing to feel ashamed of. I'm learning the path to fitness is neither straight nor constantly up.

Kobra
11-25-2007, 08:49 PM
Yo-waddup dog!

I got on the burpees waggon in B.A. I just finished 200 in 30 minutes workout. I will keep this pattern and try to make sets longer and time shorter.

CWS...its his fault.

Very nice! Burpees suck til yer dun!

atrox_vis
11-26-2007, 04:05 AM
Either way, you're in good company and have nothing to feel ashamed of. I'm learning the path to fitness is neither straight nor constantly up.

Those that are true to "The Way" know that nothing survives like a warrior that has been forged through the blast furnace of pain, failure, blood, sweat, and dogged determination.

Jack Rumbaugh
11-26-2007, 04:41 AM
Bought a couple of cattle/stall mats for in the basement. Poor man's gym floor. Those were "fun" to get down a flight of stairs. Most ungainly thing I think I have ever moved. Now the kettlebells have a place to roost. And no more dings in the carpet.

Last night:

Thrusters
Uppercut Drill figure 8 thingies type II
core busters
Swings

Jack Rumbaugh
11-26-2007, 04:44 AM
Jefe: Kobra was a psycho long before I entered the picture. Dino only made him worse.


So it's all Dino's fault. Do I hear a second?

atrox_vis
11-26-2007, 05:43 AM
I had 20 minutes in between clients and did this in 13:45.2


5 Rounds for Speed
5 KettleBell Burpees - 2 x 40Kgs
5 KettleBell Two Arm swings - 40Kgs
5 KettleBell One Arm Clean & Press Each Side - 40Kgs
5 KettleBell Pull-ups - 40kgs Hanging off Feet

Steve Collins
11-26-2007, 06:26 AM
dino assigned me 4 rnds of 1/2mi run with 50thrusters and 25 swings . I only made 3 and my time was pathetic. 1hr21min for the 3 . My first round I got thru in right at 20min but my left heel is hamburger from sprinting last wed And I was dragging a$$ every rep after.

Don't beat yourself up that bad! Just stay at it, and you'll see the results in short order. I've been at it for about a month now, and I still have pathetic times, but not like I used to! Right now you're between the hammer and the anvil, and getting the crap knocked out of you. But soon, you'll be forged into something brand new, and you'll realize you've come farther than you thought you could.

atrox_vis
11-26-2007, 06:26 AM
So it's all Dino's fault. Do I hear a second?

Bet Your A#@ it's My Fault!!!!!!!!!!!

Jack Rumbaugh
11-26-2007, 06:33 AM
Bet Your A#@ it's My Fault!!!!!!!!!!!

I was wondering how long it'd take you to catch that.

hazmatt
11-26-2007, 11:56 AM
T.R. assign. max burpees for 20min . I got 101

Cold War Scout
11-26-2007, 12:24 PM
November 26th:
Clubbells: 37 different exercises. Did my lighter weight program.

Cold War Scout
11-26-2007, 12:28 PM
T.R. assign. max burpees for 20min . I got 101

Just remember, most people cannot do 100 burpees in an hour. So allow me a congrats to you.

atrox_vis
11-26-2007, 03:41 PM
dino assigned me 4 rnds of 1/2mi run with 50thrusters and 25 swings . I only made 3 and my time was pathetic. 1hr21min for the 3 . My first round I got thru in right at 20min but my left heel is hamburger from sprinting last wed And I was dragging a$$ every rep after.

Use some Neosporin on that heel. It is not uncommon to get blisters when you break in a new pair of running shoes. Just make sure that you clean & change the bandage on the blister everytime you use the shoes for any sort of training.

Gabriel Suarez
11-26-2007, 04:32 PM
Nov 26

250 USA Swings w/ Heavy (32 kg) KB
100 Snatches w/ Lighter (24 kg) KB

Steve Collins
11-27-2007, 12:28 AM
11/26 PM:

Bench press 5x15, 1min rest between sets, adding weight

10 rounds, 1/4 mile sprints, 1min rest between sets

John McCreery
11-27-2007, 12:43 AM
pull up progression
5 sets of bench press
5 sets of squats
25 min on treadmill at 15% incline
5 min on stair master

atrox_vis
11-27-2007, 05:55 AM
5 Rounds
10 Standing Military Press - Started at 135Lbs and ended at 195Lbs
100 Meter Farmers Walk - Started at 125Lbs in each hand and ended with 150Lbs in each hand.

Interesting note, I have been working a high volume/high intensity regimen since Crafty was at the Warriors Forge. I noticed that I did not have as much gas as I should have. Along with that I cut out most all rice, beans, pasta, potatoes, And bread from my diet. I ate alot of fish, beef, pork, poultry, eggs, nuts, and unprocessed cheese. As of yesterday, I lost 5% bodyfat and the most interesting part is that I was 202 when I started and I am now 215Lbs. I feel strong, fast, and my anaerobic endurance levels have gone up. Since specificity only works for a short time and my body already has adapted to the training, it is time to try something different.

hazmatt
11-27-2007, 11:27 AM
Use some Neosporin on that heel. It is not uncommon to get blisters when you break in a new pair of running shoes. Just make sure that you clean & change the bandage on the blister everytime you use the shoes for any sort of training.Thanks Dino! I've been smearing aloe on it along with a band aid . I'll pick up some neosporin today. I'm pretty religous with hygiene(one of 3 people at my entire gym that wipes off equipment b4 and after use).:D

Cold War Scout
11-27-2007, 12:15 PM
November 27th:
Exercise devices/sports specific equipment: 50 different exercises using a variety of exercise equipment, sports specific devices and medicine ball.

Dont Tread on Me
11-27-2007, 12:16 PM
Nov 26

One hour physical therapy. I'm learning some cool stretches to counteract too much time bench pressing and hunching forward on the computer. One laying on a foam cylinder centered on my back is really helping with the flexibility. If you feel stiff in your shoulders and upper back I recommend looking at stretching.

Light pushups, pullups, and burpees. Things feel good. Time to get Ruthless again.

Cold War Scout
11-27-2007, 12:22 PM
Nov 26

One hour physical therapy. I'm learning some cool stretches to counteract too much time bench pressing and hunching forward on the computer. One laying on a foam cylinder centered on my back is really helping with the flexibility. If you feel stiff in your shoulders and upper back I recommend looking at stretching.

Light pushups, pullups, and burpees. Things feel good. Time to get Ruthless again.

The foam roller is an integral part of the Core Performance program (Mark Verstegen). Nena has been using it for a month plus and swears she feels better since she has.

BYcyclist
11-27-2007, 02:21 PM
The foam roller is an integral part of the Core Performance program (Mark Verstegen). Nena has been using it for a month plus and swears she feels better since she has.

Foam rollers are great. Also been using the medicine ball to access hard to get to knots on legs - Crafty showed me that one.

JohnH11B
11-27-2007, 03:32 PM
11/27

100 pushups
50 lateral pulldowns
40 tricep pushdowns
40 concentration curls
40 benchpress
30 squats

Gabriel Suarez
11-27-2007, 03:54 PM
November 27

Abs very sore. Legs and back very sore. Active rest.
Trained loading the AK and Saiga for 30 minutes.

hazmatt
11-27-2007, 04:24 PM
Just remember, most people cannot do 100 burpees in an hour. So allow me a congrats to you.C.W.S. I'll take that as high praise coming from you!

Cold War Scout
11-27-2007, 04:31 PM
C.W.S. I'll take that as high praise coming from you!

I don't know why I am encouraging you. Your just another guy who will be blowing right by me here soon enough. :)

peregrine
11-27-2007, 04:47 PM
Foam rollers are great. Also been using the medicine ball to access hard to get to knots on legs - Crafty showed me that one.

Another great piece of equipment i got when in CA, was "the stick" a masage tool. It increases blood flow and releases knots. It's been popularized by long distance runnners.

Thestick.net

Cold War Scout
11-27-2007, 04:51 PM
Another great piece of equipment i got when in CA, was "the stick" a masage tool. It increases blood flow and releases knots. It's been popularized by long distance runnners.

Thestick.net

My daughter used it after running meets and practices. She swore by it.

Dont Tread on Me
11-27-2007, 05:29 PM
I was starting to feel like a libtarded metro-sexual sitting on my blue ball and rolling around on a foam cylinder. Glad to here that I'm in good company.

I've realized that as Team Ruthless workouts push the body to work together as a single machine, these flexibility problems get exposed. Isolation workout (pumping iron) at best allowed them to persist and at worse created some of them.

michael
11-27-2007, 06:59 PM
11/27

Not time for much today. Slept 4 hours, worked 10, then worked a basketball game after that. Quickie bodyweight w/o, multiple sets of push-ups, v situps and squats with no rest.

Jack Rumbaugh
11-27-2007, 07:40 PM
Let's see...

Floor presses
Extended floor presses
1-2-1 arm swings (go right both left both right etc...)
Swing flip catch
Heavy Snatches 28 kg
High pulls with the 32 kg KB

worked up a good sweat

John McCreery
11-27-2007, 08:53 PM
4 sets of 8 manmakers with 20lbs
3 sets of circuit on 6 machines
1/2 hr on treadmill alternating walking, running and 15% incline.

peregrine
11-27-2007, 10:29 PM
It's really good to see the Suarez instructors posting their workouts. To me that leadership starts from the top, Gabe good work. It einforces the mindset and abilities while helping to get away from being monkey trapped with a tool.

Tue pm
bb shoulder press 5x5
dl/pull up superset 12/1-1/12


Wed am (pending) good thing it's my day off this one will take some time
squat 5x5
10rds
100yd sprint
25burpees(supposed to be weighted)
i'm going to need a nap before lunch with this one.

Kobra
11-27-2007, 10:50 PM
Took a couple of days off due to a hyperextended shoulder joint. Be back in the game tomorrow. Feeling good now.

Cold War Scout
11-28-2007, 05:09 AM
Took a couple of days off due to a hyperextended shoulder joint. Be back in the game tomorrow. Feeling good now.

Freakin' pussy.....:)

atrox_vis
11-28-2007, 06:02 AM
Freakin' pussy.....:)

I swear CWS, I thought I taught him better than that.

atrox_vis
11-28-2007, 06:05 AM
5 Rounds
5 Snatches - First set 135Lbs/Last set 190Lbs
5 Barbell Power Rows - First set 225Lbs/Last set 350Lbs
5 Barbell Power Curls - First set 95Lbs/Last set 160Lbs
100 Meter Sled Pull - First pull 100Lbs/Last pull 200Lbs

Time: 25:30.5

Cold War Scout
11-28-2007, 06:25 AM
I swear CWS, I thought I taught him better than that.

People in the limelight often crumble like a house of cards.

Cold War Scout
11-28-2007, 09:11 AM
November 28th:
300 burpees.

* since my time sucked I won't be sharing that. Let's just say it was way more than 30 minutes.

Kobra
11-28-2007, 10:10 AM
I swear CWS, I thought I taught him better than that.

Bastards. I have to take my LSAT this Saturday so I needed a good excuse to stay home from the gym and study. The shoulder was a convenient way of helping me keep myself home. I really have trouble not sacrificing school for the gym. Beware the Kobra strike, Grandfathers. :mad:

Cold War Scout
11-28-2007, 11:06 AM
Bastards. I have to take my LSAT this Saturday so I needed a good excuse to stay home from the gym and study. The shoulder was a convenient way of helping me keep myself home. I really have trouble not sacrificing school for the gym. Beware the Kobra strike, Grandfathers. :mad:

Studying for an upcoming LSAT is way more important than a couple of workouts.

Get your priorities straight!:)

BYcyclist
11-28-2007, 11:53 AM
Studying for an upcoming LSAT is way more important than a couple of workouts.

Get your priorities straight!:)

Good luck and good studying Kobra...this for law school?

Gabriel Suarez
11-28-2007, 11:53 AM
November 28

OK....pushed things today. Its been 30 minutes and I'm still sweating.

30 minutes of ECRG Drills to warm up.
30 minutes Burpees - The Peregrine Workout.
I really pushed...minimizing rest...sets of 25, 15 and 10.

250 in 30 minutes
45 degree temps at 6000 feet.

I think I will throw up now.........

Guantes
11-28-2007, 01:47 PM
I don't normally post here as at my age most of my workouts would be boring, but I thought today's was ar least fair.

Shoveled 387 cu. ft. (14.3 cu yds) of medium weight snow off my deck (775 sq ft) in a little less than an hour.

michael
11-28-2007, 05:40 PM
11/28

Combatives class.

Added a Kettlebell workout later in the evening.

hazmatt
11-28-2007, 07:55 PM
TR assignment. 15/1,14/2,13/3...3/13,2/14,1/15 ...dumbell powercleans,db thrusters 14:17 min

John McCreery
11-28-2007, 08:59 PM
4 sets of squats
4 sets of bench
2 circuits on 5 machines
30 minutes of walking and running on treadmill
3 sets x 5 reps of man makers
3 sets of military press

atrox_vis
11-29-2007, 05:19 AM
Recovered for a half hour after the burpees (30 Minutes/292 Burpees).
It was not as heavy or as fast as I would have liked it to be, but I got the job done.

5 Rounds
5 DeadLifts - 405Lbs
5 High Incline Bench Press - 210Lbs
5 Level II Figure Eights - 40Kgs
5 One Arm Clean & Push Press Each Side - 40Kgs

Stayed with same weight all the way through.

Steve Collins
11-29-2007, 08:37 AM
I wanted to quit last night! But I got through it..

5x15 Deadlifts w/ 1min rest between sets: Got through 3 ˝ sets; I think I underestimated how smoked I’d be after doing those! Got halfway through 315lbs, though...

15/1, 14/2, 13/3…3/13, 2/14, 1/15
Pullups
Alternating One Arm swinging DB raises w/ 35 lbs

Cold War Scout
11-29-2007, 10:46 AM
November 29th:
Kettlebells. 30 exercises. Total of 38 sets.

Gabriel Suarez
11-29-2007, 01:23 PM
November 29

3 mile run

JohnH11B
11-29-2007, 03:56 PM
11/29

Not too much time, but
60 each-pushups, crunchies, concentration curls and lateral pulldowns.

michael
11-29-2007, 05:24 PM
11/29

1-1/2 hour combatives class. This is from a really good instructor---one of the best I have seen, and it is one on one. I am learning a lot, and really like it. I am going to continue with it.

hazmatt
11-29-2007, 07:17 PM
TR asignment. 5 rounds of 50 2arm dumbell swings with 50lb db ,25 burpees. Time was 1hr 17min32 sec.

Dont Tread on Me
11-29-2007, 08:15 PM
Coming out of four days of stomach flu. The bright side is I dropped 10lbs and appendix carry is a lot easier.

I've kept active with stretching and that has me ready to rock. I'll ramp up slowly with walking tomorrow before moving to some gentle Ruthless workouts and hitting Krav on Monday.

Echo_Four
11-29-2007, 11:23 PM
Kobra, just remember- the dreading of the test is worse than the test itself. If you've prepared for it, and you're smart enough to have the grades to get into law school, it isn't really that bad.

Kobra
11-29-2007, 11:28 PM
Kobra, just remember- the dreading of the test is worse than the test itself. If you've prepared for it, and you're smart enough to have the grades to get into law school, it isn't really that bad.

Thanks, bro. Test anxiety has been my worst enemy through school. I'm high honors, but I do believe that I've made it harder than it had to be. I can't tell you how much that advice resonates in me. You have great timing.

Thank you.

atrox_vis
11-30-2007, 06:42 AM
5 Rounds
5 Power Shrugs - Started at 325Lbs/Ended at 655Lbs
10 KettleBell One Arm Power snatches Each Side - 40Kgs
10 Full Range of Motion Skull Crushers - 135Lbs
10 Hanging Knees to Elbows
100 Meter Farmers Walk - Started at 100Lbs in each hand/Ended at 180Lbs in each hand

25:43.9

austin
11-30-2007, 10:16 AM
Thanks, bro. Test anxiety has been my worst enemy through school. I'm high honors, but I do believe that I've made it harder than it had to be. I can't tell you how much that advice resonates in me. You have great timing.

Thank you.

I dreaded the LSAT and the GMAT as well, but went out and saw a movie the night before both and did a light workout and slept like a baby. I did just fine. Good luck!

Cold War Scout
11-30-2007, 11:44 AM
November 30th:
Active rest/take care of the body day:
- 14 Movement Prep exercises.
- 12 Prehab exercises (all with resistance).
- 11 misc. other wussy ass things.

michael
11-30-2007, 11:58 AM
11/30

Movement prep/core exercises. Bodyweight, Barbell and Kettlebell workout with little to no rest. Stretch.

Jack Rumbaugh
11-30-2007, 12:37 PM
Last night

2 arm swings
DARC swings
Many sets of KB thrusters.

Gabriel Suarez
11-30-2007, 01:11 PM
Nov 30

Active Rest Day

V-ups Ab work
Pistol GOTX drills

Joseph Timbs
11-30-2007, 01:22 PM
First PT session consted of an Army Physical Fitness Test aka APFT

2:00 min timed Push-ups -70

2:00 min timed Sit-ups- 74

Run time 15:16

Total score 262

300 is considered perfect .



Second PT session :

244 Burpees in 30 min 's


I'm rather pissed at myself for not getting 300 in either event ! :mad:

JohnH11B
11-30-2007, 03:09 PM
Rushed again today, but
60 each-benchpress, crunchies, curls and squats.

peregrine
11-30-2007, 11:15 PM
Fri pm
chest cold coming on
5x5 incline

couplet 10/1-1/10
mm 30#db
tgu

unstpabl1
12-01-2007, 12:04 AM
The last week or so I spent teaching Michael Chekhov's acting Technique. What I taught are a series of physio-psychological exercises. In a way though there is no set patterns they resemble CMA internal form training and make the body utilize differnt energy, like strong,powerful to lightness and ease. I lost 5 LBS


I worked the exercises with the students as I chose and demo'd everthing. I figure people need to see how to apply it and if I can't do it what the hell am I doing teaching it.

Even the most in shape model,biker athlete studs reported back the were sore the next day or so after. They were also suprised at how gracefully I could move when I wanted to or how powerful. So whats all this crap got to do with warrior workouts?

well I'm still putting that together. Jim Loehr describes toughness as strength,flexibility,resilency and responsiveness. Its both a physical and an emotional thing. As I've aged my flexibility and resilency has declined, but those exercises are bringing it back. And from the feedback working on flexibility and movement seems to be overlooked by others as well, Also Dino's philosophy of making the body move in different ways and using full movements stood out as we were working to awaken and revivify all the muscles,cells and joints in the body. The results were a more sensitive and powerful presence. Meaning as our bodies became more attuned, we became stronger and our ability to respond greater,both the physical and the emotional

Cold War Scout
12-01-2007, 05:15 AM
Fri pm
chest cold coming on
5x5 incline

couplet 10/1-1/10
mm 30#db
tgu

Frail people usually get sick this time of year. :)

Cold War Scout
12-01-2007, 06:10 AM
December 1st:
200 dumbbell thrusters with 2x40 lb. dumbbells.

michael
12-01-2007, 06:53 AM
12/1

Kettlebell and Bodyweight workout.

Gabriel Suarez
12-01-2007, 12:35 PM
December 1

45 minutes with dynamic pistol drills
Weighted Pullups
Squats (New PB)
Push Press (New PB)

wheel
12-01-2007, 02:03 PM
December 1

dumbell curls 5 sets. 2 sets 12 reps 17kg 3 sets 8 reps 19 kg. had to use force reps on the last set on the left arm.

5 sets tricepextensions 8 reps 19 kg

benchpress 5 sets 8 reps 40 42 44 46 48 kg

cheers
Elfie

Jack Rumbaugh
12-01-2007, 02:42 PM
4 Themes training. Very cool stuff.

Dont Tread on Me
12-01-2007, 04:18 PM
7 mile hike with 15lb pack. ~1000ft down then up again. Time 3.5 hours. Not bad for a guy who had stomach flu all week. Another advantage of getting fit - you handling getting sick much better.

Dan-O
12-01-2007, 06:45 PM
40 "Burples"
40 Burpees
3 Miles with 40lb ruck.
Untimed.

hazmatt
12-01-2007, 07:05 PM
T.R. assignment. Max rounds in 30 min 10 pullups 20 pushups 30 situps 40 squats. I got 4 rounds in 29:56. After about 5 pullups my left shoulder between my pec and delt starts bothering me and I gotta cheat with little hops . I got about 12 good pullups thru the 4 rounds.

peregrine
12-01-2007, 08:09 PM
Frail people usually get sick this time of year. :)

You forgot to mention the OLD as well.

Today was Sticks in the park, we went with the flow today, krabi structure and some panatukan-filipino boxing, blended into DLO. Touching lightly on knife/stick vs rifle as one of our guys is deploying with the striker brigade this friday. So hadji better watch out. I wanted to beat on him, but we took it easy so he wouldn't have to baby any bruises, not to mention i sounded like an emphysema patient half way thru the drills.

Cold War Scout
12-02-2007, 06:12 AM
December 2nd:
100 burpees with 2x15 lb. dumbbells.

* I needed to do something today because I am surprisingly sore from yesterday's AMOK! seminar activity. Mostly in my forearms :)

Gabriel Suarez
12-02-2007, 05:32 PM
Dec 2

30 Minutes AK Drills
KB Sets
300 DARC Swings in sets of 50
200 Snatches in sets of 20

JohnH11B
12-02-2007, 05:34 PM
12/2

I raced my dog again. 40-50 yard dashes to see when I could beat him:eek: A waste of time, but I did get some good sprint runs in.

santiago.matamoros
12-02-2007, 06:11 PM
12/2

My off day work out started with a snow shovel and alot of snow, it progressed into a 300 yard hike in knee deep snow with a pile of guns to my happy place in the bush where I spent an hour shooting while moving off the X... In knee deep snow. This evening i did a 2.5 mile run on the treadmill.

limamike55
12-02-2007, 07:36 PM
5 Mile Run

65 Push Ups

15 Reps / 3 sets of Dumbell Curls w/ 50lbs.

Doug in CO
12-02-2007, 08:56 PM
One mile swim in 37 minutes, then 20 Man Makers w/ 20lb weight.

Cold War Scout
12-03-2007, 03:03 AM
One mile swim in 37 minutes, then 20 Man Makers w/ 20lb weight.

Entonces eres un hombre ahora.....

Jack Rumbaugh
12-03-2007, 04:52 AM
I will say one thing about 4 themes training. You'll find muscles you never knew you had. I'm very sore in a large number of places. The good sore, not the "Oh sh!t, I hurt myself" sore.

Tonight will be swings and figure 8s to get loose again.

Cold War Scout
12-03-2007, 04:57 AM
I will say one thing about 4 themes training. You'll find muscles you never knew you had. I'm very sore in a large number of places. The good sore, not the "Oh sh!t, I hurt myself" sore.

Tonight will be swings and figure 8s to get loose again.

I'm surprisingly sore all over too. I did not even realize I was using half these muscles.

Cold War Scout
12-03-2007, 06:27 AM
By the way, speaking of warrior fitness, I saw Jack and crebralfix for the first time in a while this weekend. Man those guys look great! The Team Ruthless programs they have been following have had amazing results. If I did not know better I would think they were getting ready for auditions of Return of the 300.

Gabriel Suarez
12-03-2007, 12:08 PM
December 3

40 minutes dynamic weapon drills
Finish with 200 burpees in sets of 25 in total time of 20:07

Cold War Scout
12-03-2007, 12:50 PM
December 3rd:
Barbell: squats, dead lifts, military presses
Dumbbell: sit-ups
Ankle weights: leg raises
COC#2 hand grips

*What I call my bread and butter six.

JohnH11B
12-03-2007, 04:12 PM
12/3
100 each-pushups, crunchies, curls and 40 lateral raises.

Hay Bale
12-03-2007, 07:05 PM
50 burpees in 10 min. (40 in 10 min. on Sat.)
After reading all the other posts, this is laughable. But I know I'll keep on progressing. Will report in weekly from now on though.

Hay Bale

Dont Tread on Me
12-03-2007, 09:00 PM
Dec 3

Morning
One hour physical therapy. Seeing Bodyworks improved my understanding of human physiology and my communication with the therapist. Really getting the stretching right now.

Evening
Team Ruthless workkout with 16kg kettle bells
5X5 in about 15 mins
two arm swings
floor press
one arm alternating swings
see saw press
Swing flip, catch, and squat.

30 mins stretching

One hour krav - 30 min sprints then 30 mins working combinations with gloves and focus mits.

peregrine
12-03-2007, 09:36 PM
Inspirational workouts by the amount of Manimals & pt studs on WT... WT and Teamruthless are taking point. I'm glad to be a part of the movement making America stronger, getting off our couches and putting down the chili cheese fries, picking up our aks and patriotism. An ak in every patriots hands with the physical aptitude and mindset to use it to protect the greater good.

Well OB1 Dino decided our motley group of Kobra/SantiagoMatamoros needs to change gears while kicking it up a notch RCAT stile... running some East German Volume Training this week with triplets to burn the bodyfat and take the anaerobic/aerobic thresholds to turbo keeping hadjis and the homeboyz heads down. Food is the name of the game this week with protein second. Gotta eat to make it through.


RCAT mon night

bb thrusters 10x10- 1min rest EDIT- weight i nearly got buried by 185#, that rep scheme and rest akes a lot out of you, i had some weight goals in mind, it was too high.
i waved the weight

5rds- EDIT made 3rds, coughing fit and i called it a night, whole workout felt chiled and like i was 75%, the cold is still with me. Lots of stop and gos.
100 dbl unders (hand speed and take off speed)
50 burpees
25 pull ups

EDIT- challenging routine. but doable.

hazmatt
12-03-2007, 10:21 PM
Woke up late this morning . T.R. assignment was 4rounds 1/4mi run , 50 2 arm swings with 50lb db , 25 thrusters with 35lb db 's and 15 burpees. I only made 3 before I had to leave for work . I threw a pile of my db 's in the back of the jeep and called Dino to see if I should knock off a couple more rounds at work . He told me if I had any stones . I'd redo all 4. I had to . got all 4 ,my time was horrible. And the last round I had to drop the weight by 10 on thrusters and swings( only had 25, 35, and 45 dbells ) but I made it . won't be oversleeping again!:D

Doug in CO
12-04-2007, 12:11 AM
10 X 10 Hindu pushups and 50 Hindu squats.

Cold War Scout
12-04-2007, 11:50 AM
December 4th:
Weight vest and kettlebell mix:
- With 50 lb. weight vest: 3 supersets of pushups, squats, calf raises, sit-ups and Saxon side bends.
- With 40 lb weight vest and kettlebells (various weights): 11 sets kettlebell clean and presses; 3 sets kettlebell front squats; 3 sets kettlebell get-up sit-ups.

Cold War Scout
12-04-2007, 12:44 PM
50 burpees in 10 min. (40 in 10 min. on Sat.)
After reading all the other posts, this is laughable. But I know I'll keep on progressing. Will report in weekly from now on though.

Hay Bale

50 in 10 minutes is a pretty decent foundation dude. Don't sell yourself short.

John McCreery
12-04-2007, 12:54 PM
25 minute bike
4 sets of squats
5 sets of pull up negatives
5 sets of assisted pull ups

hazmatt
12-04-2007, 03:20 PM
20-15-10-5...db powercleans w/ 30lb ...4 count mountainclimbers... situps total time was 16:32

atrox_vis
12-04-2007, 03:41 PM
Up & Down the Ladder 1 to 10 & 10 to 1
One Arm KettleBell Power Clean & Push Press - 40Kgs
Burpee/Pull-ups

Time: 20:04.8

JohnH11B
12-04-2007, 04:41 PM
12/4

50 reps each-benchpress, crunchies, tricep pushdowns, lateral pulldowns, pushups and squats

Hay Bale
12-04-2007, 08:00 PM
Cold War Scout,
Thanks for the encouraging words, man.

Today so far
3 sets of 10 pullups
4 pullups with 24kg KB
5 dips with 24kg KB

Hay Bale

Dont Tread on Me
12-04-2007, 09:56 PM
December 4th

One Arm Power Clean & Press – 16Kgs
As many as I could do in 20 mins = 100. 3 mins to spare but that was enough.

1 hour krav. Did pushups with one arm on a medicine ball. This is an halfway house to one armed pushups and a good way to work up to them.

Play It Again Sports stocks kettlebells!

Cold War Scout
12-05-2007, 06:21 AM
Cold War Scout,
Thanks for the encouraging words, man.

Today so far
3 sets of 10 pullups
4 pullups with 24kg KB
5 dips with 24kg KB

Hay Bale

You seem to have good strength. Is the "problem" with burpees the extreme huffing and puffing it engenders?

Elkhunter
12-05-2007, 09:37 AM
20kg kettlebell

One arm long cycle, 20 reps each arm in sets of 4, nonstop ..... 5 minutes

5 minutes rest

Snatches, 40 reps each arm in sets of 8, non stop ............. 5 minutes

5 minutes rest

Power clean and press ladders, 1, 1,2, 1,2,3, 1,2,3,4, 5 sets, 50 total each arm ...... 16 minutes

I have found that if I drink down a protein shake immediately after a workout it greatly reduces the amount of muscle pain I have the next day.

Cold War Scout
12-05-2007, 10:41 AM
December 5th:
3.0 mile walk with 40 lb. weight vest in a light snow. Just enough to say I did something today.

atrox_vis
12-05-2007, 01:52 PM
5 Rounds
Resting Precisely 1 minute in between Rounds and adding weight each Round
1 Round
5 DeadLifts - Started 5 x 225Lbs/Ended 5 x 425Lbs
5 Back Squats - Started 5 x 225Lbs/Ended 5 x 405Lbs
5 Push Press - Started 5 x 155Lbs/Ended 5 x 225Lbs
5 KettleBell Level II Figure Eight - Started 5 x 20Kgs/Ended 5 x 40Kgs
5 KettleBell Burpees - Started 5 x 20Kgs/Ended 5 x 40Kgs

unstpabl1
12-05-2007, 02:14 PM
How hard are kettlebells on wrists?

Cold War Scout
12-05-2007, 02:16 PM
How hard are kettlebells on wrists?

To me kettlebells do little for the wrists. That's why I have Captains of Crush hand grips.

Elkhunter
12-05-2007, 04:04 PM
How hard are kettlebells on wrists?

Are you worriead about hurting your wrists or asking if Kettlebells make them stronger?

I think CWS is thinking you are asking about grip strength.

unstpabl1
12-05-2007, 04:21 PM
Are you worriead about hurting your wrists or asking if Kettlebells make them stronger?

I think CWS is thinking you are asking about grip strength.


Sorry. Hurting. It looks like you bend the wrist more in the movements. Kettlebells look like a relitively good apartment or park piece

hazmatt
12-05-2007, 04:34 PM
12/1,11/2,10/3...3/10,2/11,1/12 1 arm db power snatch with 30lb db,pullups time 19:32

michael
12-05-2007, 05:26 PM
12/5

Movement prep/core prehab exercises, followed by bodyweight and BB workout. Stretch afterwards.

Gabriel Suarez
12-05-2007, 07:27 PM
December 5

3 mile run

Elkhunter
12-06-2007, 08:47 AM
Sorry. Hurting. It looks like you bend the wrist more in the movements. Kettlebells look like a relitively good apartment or park piece

I havent had any problems with my wrists, but mine are pretty strong from doing manual labor most of my life.

With proper form, they arent anymore stressful than any other piece of exercise equipment.

Cold War Scout
12-06-2007, 08:50 AM
December 6th:
Kettlebell triple sets of: cleans (KB70), snatches (KB70), clean and presses (KB70), 2-handed swings (KB88), get-up sit-ups (KB62), 1-handed swings (1 w/KB62, 2 w/KB70), cleans (KB88), core busters (KB88).

8 triplets, 24 total sets. Went heavier than I have in a while.

Elkhunter
12-06-2007, 10:20 AM
December 6th:
Kettlebell triple sets of: cleans (KB70), snatches (KB70), clean and presses (KB70), 2-handed swings (KB88), get-up sit-ups (KB62), 1-handed swings (1 w/KB62, 2 w/KB70), cleans (KB88), core busters (KB88).

8 triplets, 24 total sets. Went heavier than I have in a while.

Youve posted several times about how you are getting old.

Hardly.

Anyone that can do this workout, or the ones Dino does (clean and press the 88) is an animal at any age.

Who ever the guy that gets trapped in an elevator with either of you two is gonna be cryin momma in seconds.

peregrine
12-06-2007, 10:46 AM
wed pm
10x10 clean into 3push presses

what a pump. lol. :D

Kobra
12-06-2007, 11:01 AM
Tried the 10x10 barbell thrusters yesterday but the pop and grind in my rotator didn't allow me to go beyond 4 sets. Max weight 135 lbs (3 at a time). Hopefully I'll be able to get back into the swing of things on Saturday.

Jack Rumbaugh
12-06-2007, 11:09 AM
December 6th:
Kettlebell triple sets of: cleans (KB70), snatches (KB70), clean and presses (KB70), 2-handed swings (KB88), get-up sit-ups (KB62), 1-handed swings (1 w/KB62, 2 w/KB70), cleans (KB88), core busters (KB88).

8 triplets, 24 total sets. Went heavier than I have in a while.


Now I have to go buy MORE kettlebells.

Cold War Scout
12-06-2007, 12:09 PM
Now I have to go buy MORE kettlebells.

After seeing you last weekend I thought for sure you were already swinging the 106 pounder.

Hay Bale
12-06-2007, 12:54 PM
You seem to have good strength. Is the "problem" with burpees the extreme huffing and puffing it engenders?

Yep. Weak link is aerobic - but gradually changing that.

Jack Rumbaugh
12-06-2007, 01:01 PM
After seeing you last weekend I thought for sure you were already swinging the 106 pounder.

There is a couple really good jokes in there but I'll be good.:D

88 is the heaviest I've tried.

Gabriel Suarez
12-06-2007, 01:56 PM
December 6

10 Sets of
20 Burpees
20 V-Ups
20 Pullups

peregrine
12-06-2007, 04:22 PM
December 6

10 Sets of
20 Burpees
20 V-Ups
20 Pullups

Are you looking to put more weight back on? or are you staying around your current weight?

Gabriel Suarez
12-06-2007, 04:48 PM
I kinda like it where I am. I was real strong at 200-210, but I am still strong and can move faster than I ever have now.

The anaerobics is cool.

peregrine
12-06-2007, 04:54 PM
December 6th:
Kettlebell triple sets of: cleans (KB70), snatches (KB70), clean and presses (KB70), 2-handed swings (KB88), get-up sit-ups (KB62), 1-handed swings (1 w/KB62, 2 w/KB70), cleans (KB88), core busters (KB88).

8 triplets, 24 total sets. Went heavier than I have in a while.

nice workout. i like it.
So how frequently are you feeling you need to go 'heavy' to maintain that strength? vs medium to light work with volume.

atrox_vis
12-06-2007, 05:16 PM
5 Rounds - Going up in weight each set
5 Snatch High Pulls - Started at 135Lbs/Ended at 335Lbs
10 One Arm Clean & Push Press - 40Kgs
15 Pull-ups

Cold War Scout
12-06-2007, 06:00 PM
nice workout. i like it.
So how frequently are you feeling you need to go 'heavy' to maintain that strength? vs medium to light work with volume.

For one, I had a couple of minor nagging injuries over the past 6 or so weeks. Triceps tendonitis and some back spasms. Each was caused by me doing something different than I was used to doing. Although they were minor, they still kept me from being able to do things at the heavier workload than I had gotten myself up to. I kept working out but I had to scale back on weight so as to not aggravate these minor injuries until they were gone.

That being said, I usually change things up between heavy, light and anaerobically intense anyway. Doesn't matter whether it is dumbbell thrusters, kettlebells, Clubbells or whatever. I think it's one of the ways that I am able to keep myself working out every day, as well as not going stagnant.

JohnH11B
12-06-2007, 06:46 PM
12/6

40 reps bench, but I added 20 lbs. to the normal
60 pushups
60 curls..1/2 one handed(concentration) and the other 1/2 two handed
40 lateral raises

Jack Rumbaugh
12-06-2007, 07:11 PM
Did a light workout tonight.

3x25 burpees

1-2-1 swings

several figure 8 variations

Do not clip your knee while doing figure 8s. Trust me on this.:eek:

Dont Tread on Me
12-06-2007, 07:26 PM
Dec 5
1 hour physical therapy. Duct tapped two tennis balls together to provide what I need to self stimulate the joint where the ribs join the spine.

1 hour stretching. Felt so stiff today after last workouts.

Dec 6
Ran 3 miles the Girlfriend gets home from work and says "I feel fat lets run". Run another 2 miles.

Jack Rumbaugh
12-07-2007, 05:45 AM
Dec 5
1 hour physical therapy. Duct tapped two tennis balls together to provide what I need to self stimulate the joint where the ribs join the spine.


Do you have a rib out? I have one that the chiro can't seem to keep in place. How does your duct tape contraption work?

atrox_vis
12-07-2007, 06:32 AM
Different Take on the Russian Volume Training Protocol
5 Rounds
10 High Incline Bench Press - Started at 135Lbs/Ended at 225Lbs
10 Standing Military Press - Started at 135Lbs/Ended at 215Lbs
10 Full Range of Motion Skull Crushers - Started at 95Lbs/Ended at 185Lbs
10 Weighted Hanging Knees to Elbows - Started at 25Lbs/Ended at 55Lbs
10 Two Arm KettleBell Swings - 40Kgs

Time: 23:20.7

Dont Tread on Me
12-07-2007, 08:34 AM
Do you have a rib out? I have one that the chiro can't seem to keep in place. How does your duct tape contraption work?

My problem comes from sitting hunched forward at the computer. Several joints have decided that hunched is where I should be and it has become painful to assume the correct posture. Pullups and pushups really demand that you have some flexibility in that area and the ruthless workouts uncovered the problem. Boxing is demanding there two both with punch combinations and bobbing and weaving.

I duct tapped two tennis balls side by side. I then position one ball on the rib and the other on my spine. This lets the joint work "backwards" into its correct position. Doing so stretches all the soft tissue. I also use the large foam cylinder and center it on my spine and allow my shoulder to drop back.

I hope this helps. My hope is that others who feel stiff etc. realize that there is a path to flexibility.

Cold War Scout
12-07-2007, 10:49 AM
December 7th:
Continuing to experiment with something different. Managed to do 31 different exercises, total of 48 sets.

Way more challenging than I would have thought. I am smoked.

peregrine
12-07-2007, 11:12 AM
My problem comes from sitting hunched forward at the computer. Several joints have decided that hunched is where I should be and it has become painful to assume the correct posture. Pullups and pushups really demand that you have some flexibility in that area and the ruthless workouts uncovered the problem. Boxing is demanding there two both with punch combinations and bobbing and weaving.

I duct tapped two tennis balls side by side. I then position one ball on the rib and the other on my spine. This lets the joint work "backwards" into its correct position. Doing so stretches all the soft tissue. I also use the large foam cylinder and center it on my spine and allow my shoulder to drop back.

I hope this helps. My hope is that others who feel stiff etc. realize that there is a path to flexibility.
I've had this issue in the past, combination of those and it can get exacerbated from grappling. The foam roll works for me, sometimes i do need to get a friend whos a professional work on it. I do find that if i heat the area up prior to 'cracking' it back in place, that this seems to help. I am guessing it relaxes the traumatized tissue, and makes it less likely to constrict back into the incorrect position. Some pain killers may help as well, not for the pain, but as a muscle relaxant.
Another move i use is directed more at the neck- i slide my chin and face foward like an ostrich, then slide it back so my chin is into my neck. Note i am not bending my neck i am attempting to slide it disc over disc. I do this a number of times and often i use it in my warm ups. The other facet of this is to slide your neck laterally, like the egyptian dance move. Again this is a slide, not a bend in the neck.

unstpabl1
12-07-2007, 11:43 AM
The tennis balls work better than the foam rollers. Though I was told to keep it off the spine itself. i've found that standing allows better results. And one tennis ball allows me to hone in on the knot. Pressure point therapy. I will also use a golf ball when feeling particularly sadistic


By doing this on a regular basis I've saved a ton of money on Chiro

Echo_Four
12-07-2007, 12:01 PM
Jack and Ca, you may both want to consider seeing a Osteopathic doctor. They are trained as physicians, but learn to manipulate the body to correct problems such as this. Some of the stuff they do is similar to what a chiropractor would do, but other things are specific to them. I've had rib problems in the past and they worked wonders with me.

michael
12-07-2007, 12:31 PM
12/7

Combatives class--knife, stick and H2H.

atrox_vis
12-07-2007, 03:58 PM
Felt strong today, so I did a second short session!!!!!!!!!!!
Clean High Pulls - as heavy as I could go and still pull chest high.
Started at 3 x 185Lbs/Ended at 3 x 405Lbs

Dont Tread on Me
12-08-2007, 11:00 AM
Dec 7

1 hour physical therapy. Things are getting very loose.
1 hour self stretching.

Dec 8
3 mile run. Stopping each 1/2 mile block for

10 pushups
10 burpees
10 squats
10 jumping squats
& 10 pullups if something was available.

Time ~40 mins.

10 mins stretching before and after the run.



No clap at top - the ceiling in my daughter's basement only about 8" above my head.!

The ceiling in the gym at the Atlanta airport Marriot has two dumbbell sized holes in its tiles.... I guess somebody did not look up before doing a thruster:)

wheel
12-08-2007, 11:13 AM
felt a bit stiff after yesterdays benchworkout 07-12-2007

took the lightest dembells I have.

dumbell raises 5 sets 15 reps
30 min speedwork
arnold presses 5 sets 15 reps

total 150 reps 10 sets 12 kg

cheers
elfie

michael
12-08-2007, 12:30 PM
12/8

Bodyweight, Kettlebell and Barbell workout.

Cold War Scout
12-08-2007, 12:35 PM
December 8th:
15 supersets of burpees/dumbbell thrusters (DB2x40)/kettlebell swings (KB53).

Have not done this in 1 1/2 months so I sucked, but it was still better than the last time.

atrox_vis
12-08-2007, 12:40 PM
100 Burpee
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Four Count Mountain Climbers
100 Hanging Knees to Elbows

Dont Tread on Me
12-08-2007, 12:47 PM
Dino leads from out front. Thanks for the motivation

Hay Bale
12-08-2007, 01:20 PM
Did the full 30 min. burpee test today in the snow in the back yard. 112.
(53 in 1st 10 min.)

Cold War Scout
12-08-2007, 01:28 PM
Did the full 30 min. burpee test today in the snow in the back yard. 112.
(53 in 1st 10 min.)

Congrats. Being able to do 100 burpees is a helluva accomplishment.

Joseph Timbs
12-08-2007, 04:04 PM
Monday's pt consisted of :

4 mile Ruck March with 50 lbs +
finished in 57:00
100 Burpees

Thursdays pt consisted of :

91 Burppes in 10 min's ( I keep missing the 100 count by 10 min mark !)


Todays first session consisted of :

50 floor presses with 95lbs

50 Roman Chairs

50 Push Presses with ?*

50 double arm KB swings with 24K *

14/50 man makers with 25 lbs

finished in 45:00


I will check with Ben to find out what my push press and kb weights were .


Second pt session consisted of :

hazmatt
12-08-2007, 05:47 PM
Did the full 30 min. burpee test today in the snow in the back yard. 112.
(53 in 1st 10 min.)Thats awesome ! Hang with it !

hazmatt
12-08-2007, 05:51 PM
Today was 1/2 mi run
100 pullups
1/2mi run
100 pushups
1/2 mi run
100 situps
1/2 mi run
100 squats
1/2 mi run
100 burpees
time was 2 hrs 39 min. The first 1/2 mi and 100 pullups took me about an hour and 11 min . by the end I was doing 1 at a time . It was a crusher!

Cold War Scout
12-08-2007, 05:57 PM
It does my heart good to see you guys stepping up and embracing these physical conditioning challenges. It ain't easy, but neither is truly being a freakin' warrior.

Never forget what the 9-11 terrorists spent their time doing in the time just before 9-11. Working out. To be on the absolute top of their game. To enhance every other thing they had trained for and with (e.g. boxcutters).

Speaking only for me, I am not that 1 out of 100 that is the warrior in Heraclitus oration. But I strive like hell to be 1 of the 9.

"Out of every 100 men, 10 should not be there, 80 are nothing but targets, and 9 are the real fighters and we are blessed to have them, for they the battle make. Ah, but one, ONE of them is a warrior, and he will bring the others home."

Heraclitus