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Thursday February 7 2008
Comments (5)  |  Help  |  Programs  |  Exercises

Derek Simonds enduring the productive pain of foam rolling
Rest Day

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5 Comments
Matt Wichlinski 2008-02-06
I ordered some of the sand bags from one of your links. Polypropylene and burlap bags. Should i use anything other than the bags provided or should i get another duffel or something to keep them from bursting? WWGD? What would Greg do?
Do you attend seminars at Mike's gym to assist or do you not get involved at Burg's clinics? Also, What size and length is that rope that you use for the lashes? They're bad ass. Looked like 1.5 inch 40' manila. Thanks for your help.
Greg Everett 2008-02-06
I'd suggest making small sandbags with thick ziplocks closed with duct tape to throw into the large bag. That way you can change weights quickly by 3-5 lbs at a time or so and have no loose sand to contend with. I'm actually not sure on the rope - I think it's 1.5".

I help coach at all of Burgener's seminars.
Derek Simonds 2008-02-07
Ah how prophetic on the knee pain.
Prochargedmopar 2008-02-07
M/38/178#
Gained five lbs. on vacation from fiances' grandma's cooking. Ate Cornbread, cakes, stuffing, beans, candies, ice cream, pizzas, ect. Felt like doodoo but it sure tasted good.
Did one workout at a park and did 3 rounds of hill runs, bridge pushups, walkway railing body pulls, vine chinups, becks burpees, and picknic table jumps. Kids had fun with that.

Greg A. Warmup
SQ 78% 4x5 245#
HCP 275
RJ 205
TGU. SU 3x8 55#

3 rounds of
Trip Hops 20sec (Jumping Lunges)
115# Sandbag C&P
55# T-bar High pulls
6:51
Sandbag was the kicker of that circuit

Fuel:
bag of walnuts and pistachios
1 grapefruit
1 can herring
1 bowl of chopped BBQ and sauce
1 apple
handful grapes
1 large cup decaf coffee
1 turkey sausage pattie
1 large chicken salad with mixed nuts and ranch dressing
4 slices of deli turkey

Vits: fish oil caps, 2 E, 2 C, and a kids multi vit.
The Pie 2008-02-08
Was fat and lazy on Wednesday so I did that workout on Thursday.

BS 225lbs x 5 doubles
Snatch Pull 205lbs
Jerk 185lbs ( I have to start from scratch on this exercise as my lunch is not deep enough, so really working on form)
Metcon: 3min ish ( I accidently hit the reset button on the stop watch instead of the stop button and didn't see my time.

Worked on Handstands and levers afterwards.
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