Rant's road to the Master's

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Real Rant
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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Wed Apr 07, 2010 5:31 pm

5 rounds of sun salutation A

Manmakers w/ the 40kg for 12 minutes. I mixed in shooting baskets w/swings.

5 rounds of sun salutation B

It all felt right.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 08, 2010 5:31 pm

5 minutes of TGUs w/ 32kg.

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Re: The Real Rant's Kourage Korner

Post by Holland Oates » Thu Apr 08, 2010 6:05 pm

The Real Rant wrote:5 minutes of TGUs w/ 32kg.
Animal. There is no way I could do 5' of TGUs with the 32 right now. Heck I did level 1 of the AKC//WKC Fitness Protocol today with the 32 after warming up the the 16 and it about wiped me out.
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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 08, 2010 6:52 pm

Ed Zachary wrote:
The Real Rant wrote:5 minutes of TGUs w/ 32kg.
Animal. There is no way I could do 5' of TGUs with the 32 right now. Heck I did level 1 of the AKC//WKC Fitness Protocol today with the 32 after warming up the the 16 and it about wiped me out.
Thanks. I used the 40kg the other day but I almost dropped it on my face. I hate sloppy form so I went back to the 32 which seemed pretty easy. I'll stick with the 32 another week or two and then go back to the 40. It's not so heavy as it is awkward.

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Re: The Real Rant's Kourage Korner

Post by Mickey O'neil » Thu Apr 08, 2010 7:14 pm

Damn, Ed, I can do TGus with a 32kg. Sheesh.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 08, 2010 8:20 pm

Mickey O'neil wrote:Damn, Ed, I can do TGus with a 32kg. Sheesh.

I won't allow shaming on my TL.

Ed, I validate all your lifts.

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Re: The Real Rant's Kourage Korner

Post by Mickey O'neil » Thu Apr 08, 2010 8:25 pm

Ha! Me and EZ is cool. Nice work, Rant.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 08, 2010 8:27 pm

Mickey O'neil wrote:Ha! Me and EZ is cool.
Nevertheless.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Fri Apr 09, 2010 4:17 pm

100 yard farmer's walk with the 40kg.

5 rounds of sun salutation A.

Manmakers w/ the 40kg for 15 minutes. I mixed in shooting baskets w/swings.


100 yard farmer's walk with the 40kg.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Sun Apr 11, 2010 12:33 am

2 hour hike.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Mon Apr 12, 2010 5:12 pm

Manmaker workout with the 40kg.

100 yards farmers walk.

Sun salutation A x 5.

Manmakers: swings with shooting baskets for 15 minutes.

Sun salutation B x 3.

100 yards farmers walk.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Tue Apr 13, 2010 5:10 pm

100 yard farmer's walk w/32.

5 minutes of TGUs w/ 32kg. No warmup of cool down.

100 yard farmer's walk w/32.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Wed Apr 14, 2010 4:46 pm

Manmaker workout with the 40kg.

100 yards farmers walk.

Sun salutation A x 5.

Manmakers: swings with shooting baskets for 15 minutes.

Sun salutation B x 3.

100 yards farmers walk.

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Re: The Real Rant's Kourage Korner

Post by odin » Wed Apr 14, 2010 8:36 pm

the farmer's walks are good imo. Have you seen Dan John's 'left of passage' thing? Basically a double C+P then with a medley of farmer's walks and sprints. Seems like a nice variant on the ROP.
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Re: The Real Rant's Kourage Korner

Post by Mickey O'neil » Wed Apr 14, 2010 8:40 pm

DJ's LOP is great, imo. odin, I thought it was double swings and FW?

EDIT: https://www.davedraper.com/fusionbb/pri ... tid/21545/

My "Left of Passage" was based on this idea:

Dbl Kbell Presses 1-2-3 Ladders with matching Pullups

Double Kbell Swings for 10 with matching Farmer Walk (Loops)



It was also written out in a thread in the kettlekook forum. The press ladders were 2-3-5-10 in that same thread as well.

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Re: The Real Rant's Kourage Korner

Post by odin » Wed Apr 14, 2010 8:55 pm

ah yeah, may have been. That would be more convenient too imo - no need to go outside. I fully intend to run a cycle of that in the autumn most likely, looks good.
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Re: The Real Rant's Kourage Korner

Post by Mickey O'neil » Wed Apr 14, 2010 8:56 pm

I tried to find DJ's actual post with no luck.

EDIT: Found it in another post at Draper's. This does indeed look like a fine, and fun, kb program to do.

http://www.davedraper.com/fusionbb/show ... 2159/pid//

Monday-Medium Day
1. First combo: 3x(1,2,3)
2. Second combo: 8 repeats (80 double kettlebell swings, 320 meters of farmer's walks)

Wednesday-Light Day
1. First combo: 2x(1,2,3)
2. Second combo: 4 repeats (40 double kettlebell swings, 160 meters of farmer's walks)

Friday-Heavy Day
1. First combo: 4x(1,2,3)
2. Second combo: 10 repeats (100 double kettlebell swings, 400 meters of farmer's walks)

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Wed Apr 14, 2010 11:02 pm

Most everything from Dan John is quality. All my real training discussion take place on DJs forum over at Dave Draper's joint. DJ is good people. His brother however is another story.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 15, 2010 4:32 pm

100 yards farmers walk

3 x sun salutation A and 3 x sun salutation B

6 minutes of TGUs w/ 32kg.

5 x salutation A

100 yards farmers walk

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Re: The Real Rant's Kourage Korner

Post by newguy » Thu Apr 15, 2010 6:45 pm

Rant what are your thoughts so far on the TGU and Swings program? especially compared to presses and swings? Noticing any differences in strength or movement? Body comp or anything?

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Thu Apr 15, 2010 7:29 pm

newguy wrote:Rant what are your thoughts so far on the TGU and Swings program? especially compared to presses and swings? Noticing any differences in strength or movement? Body comp or anything?

Too soon to tell but I like it so far because I can lift 5 days a week as opposed to 3. I like focusing on minutes as opposed to reps. I am a lot less likely to get hurt or burnt out this way. I think I stay in better all around condition using the PM as opposed to the ROP. It goes without saying that it is superior to GS training when it comes to functional conditioning.

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Re: The Real Rant's Kourage Korner

Post by newguy » Thu Apr 15, 2010 11:39 pm

The Real Rant wrote: It goes without saying that it is superior to GS training when it comes to functional conditioning.
while it does go without saying, you are still right to say it.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Fri Apr 16, 2010 9:39 pm

Manmakers PLUS w/ the 40kg for 12 minutes. I mixed in heavy bag flurries w/swings. This was all out work no recovery periods. I did 5 crisp swings and then and all out flurry until the punches lost their ssanp and then back to the swings and so on. It goes without saying but you won't get this type of conditioning in your little GS workouts. :supz:

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Mon Apr 19, 2010 8:39 pm

100 yards farmers walk w/ 40kg.

5 rounds of sun salutation A then 3 rounds of sun salutation B.

Manmakers w/ the 40kg for 12 minutes. I mixed in shooting baskets w/swings.

5 rounds of sun salutation A

100 yards farmers walk w/ 40kg.

I was more aggressive with the basketball this time. It goes without saying but this is blew away any GS panty waist workout that I could have done.

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Re: The Real Rant's Kourage Korner

Post by The Real Rant » Tue Apr 20, 2010 9:20 pm

5 minutes of TGUs w/32 kg.

Rest 5 minutes.

1 TGU each side w/ 40kg.

Rest 5 minutes.

1 TGU each side w/ 40kg.

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