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08-09-2009, 11:10 AM
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#951
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 9, 2009
1. Warmup
Lauren Brooks joint mobility warmup ~6 minutes
Tom Corrigan KB warmup - 6 minutes - 12kg kb x 10 reps each movement
LYTP - 8 x 8 reps each movements
x-band walk - 10L/R
2. Energy
3 rounds:
band KB swings - 24kg KB w/ blue JS band x 10
judo pushups on parallettes x 10
ab wheel x 10
waiter walk - 2 x 15# db's x 10
db rows - elbows out - 15 x 10
db Russian twists - 15 x 10
kb hammer curl + press + French press - 12kg x 10
kb good morning - 12kg x 10
Total time: 15:29 (4:58, 5:29, 5:02)
3. Recovery
glute bridge - 10
scap pushup - 10
clams - 10L/R
wall slide - 10
ankle mobility w/ band - 10 each movment
Notes:
-At home workout, pretty good little circuit, nothing too crazy but slightly out of breathe by the end of each.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-09-2009, 02:03 PM
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#952
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Senior Member
Join Date: Nov 2007
Posts: 2,642
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Band KB swings... gnarly. I'm guessing there's some pretty intense loading of the hamstrings on those?
__________________
Quote:
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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- CJ Kim
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08-10-2009, 06:51 AM
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#953
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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Yes and you have to have plenty of hip snap otherwise the bell won't even make it halfway up. I like them keeping them on the lower rep range otherwise I'd just end up halfassing anything over 15.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-10-2009, 08:16 AM
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#954
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Senior Member
Join Date: Nov 2007
Posts: 2,642
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Nice. Sounds like it makes the swing a power movement of sorts.
One other question, where do you attach the band both on the bell and on the floor?
__________________
Quote:
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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- CJ Kim
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08-10-2009, 08:33 AM
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#955
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Senior Member
Join Date: Sep 2007
Posts: 2,035
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There's an article in a recent Milo edition by Pavel on this. The intent is to load things up to drive explosive strength. Pavel claims significant increases in vert. jump max using this style (overspeed swings/snatches).
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08-10-2009, 08:59 AM
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#956
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-11-2009, 06:28 AM
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#957
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 10, 2009
*IF 15.5 hours*
bw = 179
1. Warmup
ECWU #2
jump rope - 100 singles, 50L/R, 20 alternating
2. Strength
deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 255 x 3, 295 x 3, 325 x 3, 145 x 10, 145 x 10, 145 x 10
(2-3 minutes full rest)
chinups - chest to bar, set ends if not - 11
Notes:
-Wendler's 5/3/1 program Day 1, week 2
-deadlift - Like Wendler says in the book, I got my 3 which earned me the right to progress to the next mark, I'm not sure why I couldn't go more reps today. A very abbreviated session also.
Evening
35 minute walk with Laurie and Connor after 2 hours at the pool.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Last edited by Allen Yeh : 08-11-2009 at 06:35 PM.
Reason: There is no such month as JAugust
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08-11-2009, 02:05 PM
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#958
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Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,232
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Nice 3 I would have liked to made my presses today. But alas no such luck.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin
http://westvolusiawellness.com/
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08-11-2009, 06:34 PM
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#959
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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That day that weight just felt HEAVY, very weird.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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08-11-2009, 06:35 PM
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#960
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Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
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August 11, 2009
*14 hour fast*
2 hours at the pool with Connor and Laurie then a 30 minute walk afterwards. I was able to hold my breath for 1:15 this afternoon, I think I'm going to make a goal of 1:30 by the end of summer!
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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