PDA

View Full Version : Misc. Training Crap


Steve Shafley
01-20-2007, 07:27 PM
My most recent Vblog:

http://www.youtube.com/watch?v=ABuPlZpHZ0I

Workout associated with it was:

Safety bar squat triple drops:

425/385/335x ~1/2/3 for 3 total sets (you see my self spot on the heavy set because, uh, it was heavy)

Rest/Pause singles 20 secs rest: 435x1/1/1 assisted/1 assisted/1 assisted

kb swing split snatches: small 8kg kb for 4 sets of 5R+5L

That last bit put the nail in the coffin.

Dave Van Skike
01-21-2007, 10:35 AM
The blinking was very lifelike. I'm not fooled.

Steve Shafley
01-31-2007, 03:20 PM
http://www.youtube.com/watch?v=a1g6VXEvoDc


-power snatches, using the cues Dan taught me
-power cleans, ditto
-bootstrappers
-goblet squats + bootstrappers combo
-some words about Squat Therapy, because I was feeling a tad ironic

Also, on bootstrappers

I'd consider the flat or neutral backed bootstrapper to be of some value. In the combo you see me perform this style of bootstrapper.

If you have a tricky back, keep the back neutral.
If you really want to stretch out that posterior chain, keep the back neutral.

I think there's value in roundback work, and there's not a whole lot of extra pressure on the spine in the round back version of the bootstrapper squat.

Allen Yeh
02-01-2007, 03:34 AM
My most recent Vblog:

http://www.youtube.com/watch?v=ABuPlZpHZ0I

Workout associated with it was:

Safety bar squat triple drops:

425/385/335x ~1/2/3 for 3 total sets (you see my self spot on the heavy set because, uh, it was heavy)

Rest/Pause singles 20 secs rest: 435x1/1/1 assisted/1 assisted/1 assisted

kb swing split snatches: small 8kg kb for 4 sets of 5R+5L

That last bit put the nail in the coffin.

Safety bar looks cool, new toy? I was just thinking about depth and then you had that little comment pop-up about it!

ON KB split snatches are you suppose to lunge forward that much? It seems like you're almost jumping forward into the lunge position, rather than settling into the lunge position from where you are.

Steve Shafley
02-15-2007, 08:56 PM
I am completely lazy about putting my shit up.

Monday: 12-Feb

OHS: Up to 195x3
PP: Up to 225x3
FS/BS: Up to and easy 315x2/3
Chins: 1/2/3/4/3/4
Some RDLs, some RDLs+Shrugs, some hang power snatches, up to 175x1.

Wednesday:

Warm ups:

lots of kb presses, kb snatches, halos, kb rdls

Axle DL: over/under
125x5
215x5
305x3
395x3
415x3
435x1
455x1

-would have went higher, but had a damn oblique twinge. never had one there before.


1H Kb press (L/R):
16kgx5
24kgx5
32kgx1,2,3,4,5

-arm got ridiculously shakey on the last set of that ladder. my overheads are pathetic

rope work

5 rounds of 1 minute work, 30 seconds rest. I then noticed that the cats had pissed on a rug I use to protect my mat from rupturing when I drop kettlebells on it. 1 minute of insane ranting and chasing the devil's pets out of my basement gym with a piece of pvc.

Steve Shafley
02-16-2007, 08:07 PM
This could be the goofiest workout I've ever done.

Basically, I did a shitload of light pressing, with barbells and kettlebells, then I practiced kettlebell juggling, then did a whole bunch of hand and wrist strength work.

And some chins.

Steve Shafley
02-22-2007, 01:07 PM
22-Feb-2006

Axle PC:
125x3, x3, x3, 145x1, 165x1, 195x1, 215x1, 225x1, 235x0, 235x0

-form feels better, but I was using the axle, eh?

Axle DO DL: 235x1, 255x1, 276x1, 285x0, 285x0

Axle MixGrip DL: 305x1, 355x1, 395x1, 445x1, 465x1, 475x1

-for reference, my best mixed grip 2" bar DL is 545 done back in 2000 at Don Larkin's "Grip the Granite" strongman comp. I was pleased with this, because I definitely feel stronger.

SSB Squat: 65x10, 155x10, 245x10, 335x1/2/3/4, 355x1/2/3, 375x1/2

-this snuck up on the legs.

1 Arm KB press: 16kgx1/2/3/4/5, 24kgx1/2/3/4/5, 32kgx5, 10

-hell, I didn't think I had 10x32kg in me.

Push ups + chin ups 3 supersets

1/2 get ups

Steve Shafley
02-22-2007, 05:31 PM
Vblog #14

Thick bar

http://www.youtube.com/watch?v=IU6D_Yeo_XA

Steve Shafley
03-02-2007, 12:18 PM
2-Mar-2007

Warm up:

halos->goblet squats->flatbacked bootstrappers->windmills->DLs

2 circuits

Double overhand axle: up to an easy 285, missed 305 ~3/4 of the way up due to grip.

Axle DL: Topped out at 485x3. Last week I did 475x1. Things are coming back nicely. I could have gone higher, but the 485x3 is a significant jump, and I played it cool.

DARC swings: 16/24/32kg x 50/50/50

Done.

Steve Shafley
03-20-2007, 01:03 PM
Oh, the pathos.

OHS: 45x10, 10, 10, 95x10, 115x7, 135x1

-hard to stabilize when I got heavier. Lack of static endurance

Chins: 4, 4, 4, 3, 3

-I call it good when I get my chin over the bar...on tape these didn't look so good.

1 leg RDLs: 16kgx8, 8, 8, 8

-working on a weakness

GS swings: 32kgx23L/21R (1:28), 32kgx20L/20R (1:13), 32kgx20L/15R (56s(

-damn, those caught up with me.

Get up sit ups: 16kgx4/4, 3/3, 3/3

-3-4 pauses on the way down.

Steve Shafley
03-23-2007, 07:59 PM
Well, well, well.

23-Mar-07
268#

Pierre sent me 7 workouts. Thank you Pierre.

This is the first:

Skills Practice:

L-sits
KB Sotts Press

-did 4 rounds of practice on each. My L-sits are short and don't look like Ls. Isometric holds like that are obviously a glaring weakness.

-Sotts press...light practice went ok.

Strength:

1 Arm KB Sotts Press: 24kg kb x 3 each hand, x10

-this started badly, got better, then as I got tired towards the end turned ugly again. I was only able to do 1 Sotts with the 32kg kb, so I had to go down.

WOD:

DARC swingx10
1H pressx5
1H thrusterx10
Figure 8x5

20 minutes, for rounds.

I did 8 complete rounds.

I didn't clarify with Pierre, so it I counted each hand switch in the DARCs and one rep...I hope that was correct, then I alternated hands each round for the 1 handed stuff.

At the end of 5 rounds, which I completed continuously, there was 12 minutes left on the clock, and my heart rate was 168 bpm. Note that it took me the rest of the time to do 3 more rounds.

This got tough fast, and basically there were several places I had to stop to breathe and puss out, and it was always during the thrusters.

Afterwards I hit some hip flexor, glute, hamstring and quad stretches, and did some shoulder prehab.

I did this at night, so you know it's going to fuck my sleep up.

Pierre Auge
03-23-2007, 08:10 PM
Steve,
you did everything correctly including the DARC Swings.

Yep the unilateral thrusters suck ass, but your a big strong guy who needs to be able to think and breath if the shit hits the fan. I'm going to play to your weaknesses and hopefully I can show you how to turn them into strengths!


One question what weight did you use for the workout?

Steve Shafley
03-23-2007, 08:18 PM
I used the 1.5 pood or 24 kg for the entire thing, including the 10x3 of Sotts.

I started with the 32kg, but 1 rep was tough, and the second rep usually missed due to stability issues and the kb spiraling around my arm.

Based on this workout, the problem areas revealed:

-Exceedingly poor L-sit strength. Think 5 second holds of a shitty L-sit
-Unstable in heavier kb Sotts presses...this can be fixed with frequency, and probably on a fairly quick basis.
-Lack of conditioning in whatever energy system the conditioning work was supposed to draw on.
-Because I was sucking wind so hard, that there were times I just put the kb down and breathed...basically a candyass move that I wouldn't have done if someone was there, but since I was alone, I took the easy way out.

Pierre Auge
03-23-2007, 10:42 PM
POINTS:

1. Whenever it says L-Sits do Tuck-Sits (pull your knees to your chest), press down with your shoulders.

2. Your right put a bit of practice into the Sotts press and you'll have it in your arsenal with little effort.

3. Steve,
you've got to think more about work rest intervals. That candy ass move can be a life saving skill when it gets down to the nitty gritty. I'm always harping on my athletes about it because everyone just wants to bash through in a single effort not realizing that they are screwing themselves in the end. In fact I've got three guys whom after only a couple of months I can throw any of the benchmark girls at and they will churn out a really good time without any warning because they've been willing to "put the bar down".

Most people who teach this shit you wont see walk up to their athlete mid set when they are doing fine and tell them to stop and drop. You're ex military right? Unless I'm mistaken. You should understand that the ability/willingness to stop/pause reassess a situation/bearings and carry on can mean mission completion or failure, life or death and plays directly into work capacity or mean power output... Why doesn't anybody teach this shit?

Steve Shafley
03-24-2007, 05:57 AM
No, not ex-military.

I do understand the concept of modulating rest periods and strategic rests, but, since I'm in bad shape, I figure a bit of pushing will do me good.

Post Mortem:

My shoulders are sore, very sore.

Pierre Auge
03-24-2007, 10:09 AM
Oh sorry about that must have been an arrant thought. (mil. assumption) my bad!

Steve Shafley
04-04-2007, 07:43 PM
OK...Repeated that above workout.

Got 10 rounds today.

However, I managed the time, i.e. every 2 minutes I did another round, and fatigue did not build up as quickly and smash me the way it did when I just went for it.

The Sotts were easier, but still couldn't really get more than a random single with my right arm with the 32.

Pierre Auge
04-04-2007, 07:49 PM
Thats pretty good!

Steve Shafley
04-09-2007, 12:48 PM
Finally. Talk about me being extremely damn lazy.

Auge Workout2, Week1

Seated press and front squat practice.

Front squat: 10x3

315x3 (x4)
335x3 (x1)
355x3 (x1)...very hard. Almost missed the last rep twice. 1 time by stalling when coming up, and the second time when the bar almost rolled out of the rack position when I bent over a bit too far.
315x3 (x4) ...well, about set 8 I started to try to talk myself out of the last two sets. I pushed through the voice.

-I'm going to be singing the volume blues. After the sets at 315 got "easy" I wanted to titrate the sets of 3 upwards to a higher percentage of my daily 3RM. Cybernetic periodization at it's finest! Notice I ended up back where I started.

Then my daughter woke up from her nap. So, I will have to do the second half later tonight. How convenient.

That would be:

Conditioning: 5 rounds for time
185#
Cleans x3 (I did PCs)
DLs x 6 (I did sumo just to do something really different, I never sumo)
Floor press x9

STAY TUNED!

Steve Shafley
04-09-2007, 05:33 PM
The conditioning.

9:56

pc x3, dlx6, floor press x9

5 rounds, 185#

Breathing like a locomotive.

sumo, sumo, rdl, rdl, conv. dl

Tried to find the hardest, none of them were hard, sumo felt the most awkward, due to my general infamiliarity with the movement.

What's kind of funny is that my hands are really fatigued and that my forearm are pumped.

Pierre Auge
04-09-2007, 06:32 PM
Steve,
not really meant to be "hard" so much as causing you to be - "Breathing like a locomotive."

Also being that you were meant to do this immediately after the 10x3 FS it's slightly less "hard" then it should have been but I'll give you this one as a freebie because of certain people waking from naps and the fact you have a life... I don't have that problem.

At least you didn't drop 70kg on yourself while doing heavy snatches today "ahem".

Steve Shafley
04-09-2007, 06:37 PM
Well, it shows you how crappy my conditioning is.

I wouldn't have been as strenuous if I had slowed it down a bit. A circuit every 3 minutes would have been too easy. It took me 1:25 to do the first one, so, there is room to improve a la rest times.

Pierre Auge
04-09-2007, 06:48 PM
This next little one should be a light one for you. :)

For Time:
10 Hang Clean Shrug 135
20 Hang Clean High Pull 135
30 Hang Clean 135
40 Clean 135

Followed by ME - BS 4x4

I want you to give her shit on this one, set up 2 bars and as soon as you have the chipper done get onto your first set of BS. Rest however you please between sets but don't rest between the chipper and the first set of squats.

You're going to hate me! I hope whatever you do for a living doesn't involve the use of your hands....

Your going to need a couple of days rest after that one!

I use this point alot - many powerlifters wont make it around the block without getting in their car, but they can pick the damn car up.

I want you to be able to pick the car up and run with it.

Steve Shafley
04-09-2007, 06:53 PM
Ug. That's going to be ugly. Hopefully I'll get it in tomorrow.

I'm thinking 375-405 for the back squat sets. Yech.

I've got two bars I can have set up. I wish I had some damn bumpers for the chipper.

Steve Shafley
04-09-2007, 06:55 PM
Really, Pierre, I've got good potential on all the work capacity stuff. It's maximal strength I struggle with the most. I used to be able to get into kick ass shape, conditioning-wise, for rugby in about 4-6 weeks.

This is actually just the kind of thing I need, to have me stumbling around and messing things up a bit.

Pierre Auge
04-09-2007, 06:56 PM
You should call Hi-Temp 1 (256) 383-5066 they are in Alabama, they regularly sell their collegiate bumpers for $0.92/pound but if you ask them if they have any overstock they sometimes give deals for as low as $0.82/pound...

just a thought

Steve Shafley
04-10-2007, 05:05 AM
I can probably get some hitemp bumpers from a buddy nearby, if he's not using them.

Allen Yeh
04-10-2007, 06:59 AM
This next little one should be a light one for you. :)

For Time:
10 Hang Clean Shrug 135
20 Hang Clean High Pull 135
30 Hang Clean 135
40 Clean 135

Followed by ME - BS 4x4


I can see Pierre cuddling with his polar bear while typing this routine out while doing a mad scientist cackle......

Seriously though that is just pure evil on the hands and forearms. Yeesh!

Steve Shafley
04-10-2007, 11:29 AM
You can bet your ass that the time isn't going to be anything to brag about.

I am probably going to set up the squats with my SSB so I don't have to screw around with things as much.

Pierre Auge
04-10-2007, 06:42 PM
that works, yeah it should be a longish workout. But John Brookfield would be proud if you finish it!

Steve Shafley
04-16-2007, 12:22 PM
This is "I hate Pierre" day.

The Auge Chipper:

135# barbell

hang clean shrug x10
hang clean high pull x20
hang clean x30
clean x40

The last two exercises looked like this:

hang clean 5/5/5, hang power clean 5/5/5

clean: 5/5/5/5 power clean 5/5/5/5 (3rd set of full cleans I missed and fell backwards)

This was rough.

I was supposed to immediately go to the bar and squat:

I had 335 loaded on the SSB. I went there and got one, and almost fell over.

I redid the set 2 minutes later:

335x4
355x4
375x4
425x2...I really didn't want to write that. I wanted to write "4". The missing reps are a combination of bonking on the second rep, and not wanting to go down for the third, just to see, because I hate dumping the bar.

Some jumpstretch work to ease the kinks.

I'll have vids of the first Pierre workout and of the third up, probably tonight, but had my camera packed away for the second.

Pierre Auge
04-16-2007, 12:34 PM
Nice work Steve! Thats what I figured would happen... Good work really I didn't know if you'd make it through! But nice job really...

Steve Shafley
04-16-2007, 12:36 PM
I forgot: 26:19 was the chipper time.

I warmed up: halos, goblet squats, bootstrappers for 2 circuits, then with the SSB + hollow rocks, which I suck at.

Then loaded the SSB bar and had at the chipper.

If I would have done everything to the squat....probably ~30-31 minutes.

The video will show some ugly ass cleans. UGLY. I only missed once and fell backwards.

Let me add that I actually liked this one better than the 10x3 ones. That tells me I probably need to work on upping the heavier volume.

Rick Deckart
04-16-2007, 12:38 PM
Nice work. May I ask a question please? Pierre is the idea to do the reps continuously or is the idea to pace yourself so that you get it done in the best time possible?

Steve Shafley
04-16-2007, 12:43 PM
Peter...I think the goal is to be able to do it straight.

However, I have to manage fatigue to reach the end, otherwise I would still be lying on the floor around the 23rd rep of cleans. Or earlier.

Steve Shafley
04-16-2007, 12:48 PM
Normally I wouldn't do a post-mortem until later. However, this workout, while very tough, did not knock me down like the first workout did with the Sotts presses and the 20 minutes of continuous kettlebell circuits.

I feel tired, sweaty, but invigorated, and I'm coming off a nasty cold from this weekend that had me losing 2 lbs a day in snot.

I fasted until right until this workout, then I broke it with half an Optibol shake. Now I'm going to go eat a bowl of cottage cheese and berries.

Rick Deckart
04-16-2007, 12:53 PM
135# x 40 cleans should be tough by anyone's standard... Thanks, I may try that during a recovery week of the Hatch cycle instead of the progressive pulls. But that means tape, lots of tape...

Pierre Auge
04-17-2007, 03:41 AM
Sorry yeah the point is to do it straight, but work management is almost always necessary to complete these workouts. Thats a long marathon grinder... As I said nice work!

Steve Shafley
04-17-2007, 05:27 AM
This should be called "The Ugly Truth"

http://www.youtube.com/watch?v=H3EDjD59bEI

Rick Deckart
04-17-2007, 09:15 AM
No, thats "The Good, the Ugly, the Bad"...

Pierre is that chipper one size fits all or is the weight chosen as a percentage of BW?

Pierre Auge
04-17-2007, 11:54 AM
Well, I designed it knowing what Steve's lifts were. BUT anyone who's got a decent grasp of the lifts should be able to do it with the same weight. Therefore yes its one sized fits all... Within reason of course.

No I don't particularly like using percentages of BW. Because its not effective for my goals... I prefer using intended energy output (joules) or power (watts) as my gauge... But beware of that because it happens that a lighter lifter tends to have to lift more weight than the heavier... Get my drift? It all evens out, and thats why I like it.

Steve Shafley
05-01-2007, 01:56 PM
New Vblog:

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

Still working on finishing Pierre's workouts. This wasn't one of them.

Steve Shafley
05-07-2007, 12:23 PM
This was, pardon my foul language, fucking horrific.

Another Pierre session.

Skills: Floor press, Burgener warm up
Strength: Floor Press, 5x5 (I did 225x5, 245x5, 255x5, 275x5, 285x4) - this wasn't the bad shit.

The WOD:
pullupsx3
sotts pressx4
renegade rows x21
pistols (alt legs) x4
kb swing x3 (each hand)

5 rounds for time.

Started out OK, but I'd never done Renegade rows. I was going to use the 16kg kb, for these, but no, I couldn't stabilize it through the midline to do it. Then it was 12kg...nope, not that, finally, using the 8 kg kb, I was able to do 11, then I fell down because apparently I can't use my other arm to stabilize myself all that well.

Pistols..assisted, went ok,
Kb swings...not a problem.

15:21...most of the time was spend fucking around with the renegade row. I never duplicated the 11 continuous reps. Obviously an extreme weakness exposed.

Renegade rows are done on 2 kbs or dbs in a push up position, and you row one up, right? Horrible. I was going to tape it, but it was not pretty.

Rick Deckart
05-07-2007, 12:49 PM
No offense, but you got to be kidding me, you cannot do renegade rows with two 16kg KBs for 21 reps? Ehmmm...you should try that again with two dbs to identify where the problem is: core or arms...

Steve Shafley
05-07-2007, 12:54 PM
Actually, I was on a 24kg and a 16kg, and was going to do 21 reps with one arm then switch and do 21 reps with the other.

It's my core stabilization. I can do a one armed bent over row with the 16kg for lots and lots of reps.

Practice, I guess.

Pierre Auge
05-07-2007, 01:00 PM
AWESOME - imbalance obliques, try dumbbells..

Rick Deckart
05-07-2007, 01:00 PM
A-ha, that explains a lot. During renegade rows usually the arms alternate. You did these with the pushup part or without?

Steve Shafley
05-07-2007, 01:08 PM
I tried it both ways. The first set was with the push ups going on, later sets I was just holding the plank position.

Going to have to pick up some dumbbells I reckon.

And, Pierre...I'm NOT looking forward to the next one. 9 rounds of hell? "Keep thinking this is the point! Work under duress" isn't a very comforting comment.

Pierre Auge
05-07-2007, 01:11 PM
you'll be fine! you're a big boy...

the point was to identify weaknesses - is it working?

Steve Shafley
05-14-2007, 12:41 PM
2 notes.

On Friday: Auge 5

Pullups 1-2-3-1-2-3-1-2-3
BW DLs: 9-5-3-12-7-4-8-3-6
KB swings: 35x9
Knees to Elbows: 10-14-8-19-3-7-12-20
GHD sit ups7-14-28-15-9-5-21-4-6

This is the one I'd been dreading.

9 rounds of work.

It went down kind of like this:

Round 1: OK until the ab work. Managed both sets of ab work, but it sucked.
Round 2: Ditto. KTE went 7 reps before I hit failure. GHDs I also hit 7 reps. I went back and finished both KTEs and GHDs in two additional sets of 3 and 4 reps each.
Round 3: OK until the KB swings. I put the kb down at 20, then at 31, and then finished. At this point I knew I was fucked. KTEs: got all 8 reps. GHR sit ups. I did 3 sets of 5 and couldn't go on.

-at this point I laid on the floor. I didn't know if I was going to throw up or crap my pants. My abs were trashed, and all I could think about is that GHD sit up article in the XFJ where the guys balls swelled up and incapacitated him.

Round 4: I did everything, then rested. Then I did the KTEs in 5 sets, and did one set of 5 on the GHRsits. I walked around a bit with some dry heaves, then got a drink.

Round 5: Everything was good until the KB swings. I lost my grip and threw the kb about 5 feet on the fifteenth rep or so. I finished it out and did the ab work as prescribed for mercifully low reps.

I bailed at this point. I'd been working for a long time, and I felt like 10# of shit stuffed in a 5# bag. I just laid down for about 15 minutes, breathing, sweating, and occasionally sipping water. I thought for a minute about finishing the workout without the ab work, but couldn't make myself do it.

My abs are still screwed up today.

Todays workout was:

SSB Pause squats: Squat-Hit bottom then come up slightly-pause for 5 seconds under tension (I can hear my clock tick off the seconds)-ascend.

Worked up to 375x1...my abs didn't like this at all.

SSB squats + Assymetric kbsswings: 245x12/9, 245x10/11

Jump Rope + 16kg kettlebell presses: 30 seconds then 10 presses each hand. 3 rounds.

Derek Simonds
05-14-2007, 01:14 PM
I had to reread this twice to fully comprehend what in the hell you were trying to do. Pierre gave this to you before he met you in person are you sure he wasn't f'ing with you? :D

Nice work sets. I will store this in my memory banks for the next time my brother in law comes over and says lets get in a good workout.

Steve Shafley
05-14-2007, 02:04 PM
I was supposed to do all 7 of his workout over about 2 weeks.

I wondered as well, if Pierre wasn't fucking with me while I did this. This one one of those situations where I started going too hard, fell into a deficit, then kept sliding further and further into hell.

That wasn't the worst workout I'd ever done, but it might be the worst one I've done in several years.

Pierre Auge
05-14-2007, 03:40 PM
Steve,
I honestly was not fucking with you! I get my peeps to do shit like this monthly and its absolutely horrid. They love it! We call it SUCKFEST...

Its a good effective workout but as much of a gut check than anything.

I do have to admit that I am laughing my ass off right now.

Allen Yeh
05-15-2007, 04:45 AM
-at this point I laid on the floor. I didn't know if I was going to throw up or crap my pants. My abs were trashed, and all I could think about is that GHD sit up article in the XFJ where the guys balls swelled up and incapacitated him.




HAHAHAHA! You made me spit my gum on my keyboard!

Steve Shafley
05-15-2007, 01:22 PM
17:

Workout footage...SSB pause squats, some fast but ugly rope work

http://www.youtube.com/watch?v=M0eaklPUsWs

18:

Dan John's "Carried Away" style sled conversions

-this was actually a lot of fun. strenuous, but not in a Suckfest sort of way.

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

Eva Claire Synkowski
05-15-2007, 04:45 PM
where's the vblog of auge 5?

Steve Shafley
05-15-2007, 04:46 PM
I didn't get any footage of that fiasco.

Eva Claire Synkowski
05-15-2007, 04:51 PM
riiiiight. ;)

Steve Shafley
05-31-2007, 12:50 PM
Tire flips, sledgehammer swings, and kb work.

Tire: about 10 flips total. this felt awkward
Sledgehammer swings: I'd flip the tire back and forth then hit the tire 40 times with the sledge.

kb swings: 100 total broken up into 4 sets with 32kg

kb c&j ladder: 1/2/3/4/5....was completely gassing at this point.

~30 yard of overhead kettlebell carry each hand.

Outside is nice, but hot. Now I'm way filthy from the tire.

Pierre Auge
05-31-2007, 04:14 PM
Hey where are number 6 and 7? Slacker!

Steve Shafley
06-01-2007, 05:58 AM
The post-mortem: Unusual forearm soreness. I attribute this to the tire flips, which requires my poor weak soft hands to do some work.

Pierre Auge
06-01-2007, 08:20 PM
I figured you would like this:

http://ccfvideos.blogspot.com/2007/06/cf-01-june-07.html

Steve Shafley
06-03-2007, 06:53 PM
With the towel swings I was attempting to emulate the hammer throwers...to throw far you need to be straight armed and extended.

Pierre Auge
06-04-2007, 09:14 AM
....

Geeze, why must everyone be so critical?

Danny John
06-05-2007, 08:24 AM
Why was I drug (dragged...sled pulled) into this?

Ron Nelson
06-05-2007, 08:39 AM
As a casual observer of this thread, I must agree with Dan.
The rant above seems a non-sequitur.

Edit: In other words, where was the criticism and/or charges of copying training ideas? Maybe I'm just naive?

Dave Van Skike
06-05-2007, 10:13 AM
As a casual observer of this thread, I must agree with Dan.
The rant above seems a non sequitur.

I was going to say something but everything I coudl come up with was highschool bullshit and Pierre is an otherwise well meaning guy.

FWIW, Steve, I though you looked like a total freak winging that thing around...and that is what a man's backyard is for, a sanctuary of experimentation.. Good Work..

Pierre Auge
06-05-2007, 12:39 PM
I'm sorry again Dan.

I owe you another apology... I need to keep my attitude in check on this forum. Particularly when I'm going through some home issues.

Dave you're right on this one.

It's nothing personal... Steve sorry about ranting in your log, I'm too touchy...

Steve Shafley
06-05-2007, 08:29 PM
I was out. Completely missed it. Completely.

Steve Shafley
06-05-2007, 09:15 PM
And, shit, I was just commenting on the towel swings. I've seen Steve Cotter do them bent armed in his vids, so I know it's probably a more common practice, but I was told that you need to be long and open to throw far.

Pierre Auge
06-05-2007, 09:18 PM
Yeah Steve you're right about the needs of a thrower I was just taken aback at the time because I hadn't been working with that mentality when programing and I ended up insulting You, Danny and his brother because I hadn't thought before typing. I was just in a bad mood and I've got no excuse. I hope Dan and Gary will understand.

We've had a couple of disputes and I just reverted to my pile of anguish I've got lingering. Again I'm sorry gents.

Steve Shafley
07-16-2007, 08:17 AM
17-July-2007

Morning:

30 minute YRG session + some Inside-Out stuff

The 100 (100 swings 50R/50L, 100 presses 50R/50L)
Swings-2 sets of 20L/20R, 1 set of 20 DARCs -16kg
Presses-2 sets of 10R/10L/10R/10L, 1 set of 10R/10L

Ballistic arm circles: 4kg x 20 forward, 20 back, 8kg x 5 forward, 5 back, each arm.

The ballistic arm circles (I'm conditioning the shoulders for some throwing patterns) make my shoulders feel pretty damn good.

Ron Nelson
07-16-2007, 09:44 AM
So, "ballistic arm circles" are taking a relatively light weight and making a big circle, like a propeller? Sort of what I do with a bat in the on deck circle.

Steve Shafley
07-16-2007, 07:24 PM
I would imagine so. Picture an arm circle done with a very light kettlebell at high speed.

Ron Nelson
07-17-2007, 11:46 AM
Got it.

Picture letting that kettlebell go. Yikes.

Steve Shafley
08-27-2007, 07:28 PM
The break-in

Kettlebell arm circles 20 each way, each arm

Bench + shrug bar bent rows:
-warm up then
135x10, x5

Ugh.

Push ups + inverted rows:
-let's just say that this was terminated after the first set due to a lot of fatigue in a bunch of detrained muscles

Shoulder Rehab/Prehab
Y bands + face pulls + band pullaparts - 3 sets

Not hard, but a bit taxing. I need to start light to avoid shoulder pain while benching, so a break in period is warranted.

Derek Simonds
08-28-2007, 03:59 AM
Have you been taking some time off for an injury / life issues or just not keeping your log up to date? I saw you mentioned starting light to avoid shoulder injuries so I was assuming some time off.

Steve Shafley
08-28-2007, 06:44 PM
I've just been lazy as hell. I've probably competed more times this summer than I've trained.

I've got this phobia about my shoulders being sore. I want to start back light (since they feel pretty good) and see if I can adapt to the workload if I approach less steeply than in the past.