Shut the fuck up and train

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

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Sat May 15, 2010 1:46 am

Run 25 min.
Grip work
pull ups bw x17
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Tue May 18, 2010 1:53 am

Sat 5.15.10
Pullup
BWx18
Long cycle 28kg 10-15-20-25 12:35
Jump squat 225x60x3
Hyperext 25x3
Dips BWx25

5.17.10
LC 24kg 10-15-25-30 11:32
Squat 225x8x3
Hyperext bwx30x3
Pullup bwx18
Dip BWx30
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Tue May 18, 2010 9:47 pm

5.18.10

run 30 min
pull up bwx18
grip work
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Sun May 23, 2010 2:46 am

5-20

Did a 20 min don't put the bell down circuit w 24 kg which went something like this press 10/10, pushpress 20/20, jerk 30/30, around body pass 10/10 hack squat 15, swing 30/30, overhead squat 10/10, swing 30/30, get ups 5/5

Then 20 min run


5-21
Bodyweight circuit Mahler style handstand pushupsx5, one arm pushps 5/5 pistols 5/5, vertical leg raisex 5 pullup x10 shin squats x10 x 5 circuits non stop finished with 25 Mahler body blasters.

5-22
DB clean and press 70lb x5x2, x4x2
Pullup bw 12x3
KB swing 36kg 30/30x3
Hyperext 25x3
Bodyblaster x 10

Laying off most of the KB work for a while. Seems like I am developing a neuroma on the back of my left wrist where the bell sits. That Mahler bodyblaster = :vom:
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Tue May 25, 2010 2:20 am

5-24
This is a nice ass kicker ala Maxwell

Dbl 24kg bells for everything: 30 sec on 30 sec off 5 circuits

dbl snatch
dbl clean and push press
front squat/push press
dbl clean and front squat
deadlift/squat thrust

This was a lot harder than it looked
Substituting the body blaster for the deadlift sqt thrust would be brutal

Run 20 min
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Fri Jun 04, 2010 12:49 am

5-25

Run 30 min
grip work

5-26
BB Clean and Press 140x5x3
Front squats 155x8x3
pull up BW plus 20kg 6,5,5
Dip BW plus 20kgx12x3

5/27
Run 30 min
grip

5/28 A workout from never gymless
The following done as a circuit 4 times as quickly as possible
12 burpees, 24 pushups, 36 bw squats, 400m sprint 19 min. Deceptively simple. It sucked.

5/30 Bodyweight stuff Circuits of the following 12 pull up 12 dips 25 pushups, 20 jump squats, 20 step jumps 5 circuits

5-31 IGx memorial day overhead anyhow with 80% bw 140 lb 150 reps (jerks)in 30 min the DOMS was insane 2 days later

6/1 Run 30 min

6/3 double bell 24kg complex snatch x 8, press x8, clean and jerk x 8, squat x8, lunge x8, renegade row x8 three circuits. 2 min rest between circuits. Got the idea from Dan John. Deceptively simple, short and brutal. This shit makes GS seem kind of easy by comparison. The transition from a quick explosive move like a double snatch to a grind like a press or squat is really demanding. That is why I tried to alternate the two types of lifts within the sequence.
Shut the fuck up and train

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Sat Jun 05, 2010 12:28 pm

6/4
5x5

clean and press from floor 115, 125, 130, 135, 145 each x 5
front squat 155, 165,175,185, 195 each x5
pullup bwx5, bw+16kg,x5 +20kgx5x3
Dip Bw+20, 28, 32, 36,40 x 5 each
Shut the fuck up and train

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Mickey O'neil
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Re: Shut the fuck up and train

Post by Mickey O'neil » Sun Jun 06, 2010 12:53 am

Sandman wrote:5-25

Run 30 min
grip work

5-26
BB Clean and Press 140x5x3
Front squats 155x8x3
pull up BW plus 20kg 6,5,5
Dip BW plus 20kgx12x3

5/27
Run 30 min
grip

5/28 A workout from never gymless
The following done as a circuit 4 times as quickly as possible
12 burpees, 24 pushups, 36 bw squats, 400m sprint 19 min. Deceptively simple. It sucked.

5/30 Bodyweight stuff Circuits of the following 12 pull up 12 dips 25 pushups, 20 jump squats, 20 step jumps 5 circuits

5-31 IGx memorial day overhead anyhow with 80% bw 140 lb 150 reps (jerks)in 30 min the DOMS was insane 2 days later

6/1 Run 30 min

6/3 double bell 24kg complex snatch x 8, press x8, clean and jerk x 8, squat x8, lunge x8, renegade row x8 three circuits. 2 min rest between circuits. Got the idea from Dan John. Deceptively simple, short and brutal. This shit makes GS seem kind of easy by comparison. The transition from a quick explosive move like a double snatch to a grind like a press or squat is really demanding. That is why I tried to alternate the two types of lifts within the sequence.
Nice training, Sandman. Never Gymless is great stuff and I particular like that workout myself.

So, are you done with gs/timed sets training or are you just taking a break right now? Any plans for future comps? Either way it's still some solid training.

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Sandman
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Re: Shut the fuck up and train

Post by Sandman » Tue Jun 08, 2010 2:31 am

Mick:

Thanks. Not necessarily done with the GS stuff. Had to back off as I have this neuroma or bruise or something on the back of my wrist where the bells sit. It gets really painful when they touch it after just a few reps. Even the little bit I do in the circuits with the 24s is about all I can tolerate. In the meantime this stuff is fun. I am liking the idea of taking stuff from the ground and putting it overhead. I like the whole body effort that it entails.

6-5-10 Run half hout

6-7-10
BB Clean and press (from ground) 120x5, 130x5, 140x5, 150x3, 150x2
Pull ups with regular band for resistance 5x5 kept it tight through the entire range. Brutal
Dips BW +88lb 5,5,5,4,4
Grip work COC and wrist curls. Getting very close on the 2.5. Light years from the 3!
Shut the fuck up and train

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