Field Work w/ 35lb KB
KB Swing w/ resistance band x 100
KB Seated Shoulder Press x 100 each arm
KB Plank Pull Throughs x 50 each arm
KB Snatch x 100 each arm
Tire Sledgehammer x 150 swings
Tire Flips x 100
KB Single Arm OHS x 25 each arm
Feeling hella sore on this comeback, so this will be interesting.
Warmup and prep
3 x 1 snatch @145lb (90%) – felt way better with some advice to narrow up my starting stance and not let the hips shoot up right away. Shoulders are feeing super tight right now though
1 x 1 clean and jerk @ 225lb – supposed to be 235 for 90% and it took 3 tries to get 225 and it wasn’t pretty
1 x 2 front squat @ 235lb (90%) – felt alright but more of a grind than it should be for 2
2 x 10+6ea back ext. + RFESS
2 x 10+45s ea BB rollouts + side plank
Cooldown and stretch
5 Rounds
400m run (1:16, 1:16, 1:19, 1:25, 1:29)
Pushup x 30
KB Side Plank x 1min each side
03-27
3 mile run – 22:16
03-28
4 Rounds each circuit: 1 min work/:30 sec rest
A)
KB Snatch @ 35lbs
Jump Lunges
Russian Twist @ 20lbs
Med Ball Toss @ 20lbs (over the head for distance)
TRX Mountain Climbers
Then
B)
KB Swing @ 35lbs
Goblet Squat @ 35lbs
Med Ball Slams @ 20lbs
TRX Pushup into Pike
20-18-16-14-12-10-8-6-4-2
Pistols & One Arm Push-ups for sets 10-2 (i.e. 5ea-4ea etc.)
Declined Push ups (then incline one arms)
Ab Wheelies
OH Band Squat (then pistols)
Band pull parts
Banded curls
Tennis ball juggle
Fuck the Chinese and their virus
Standard warmup
Lunges, air squats, stuff like that
.6 mile run to warm up
4 rounds nonstop:
100 jump rope
15 pushups
10 DB snatch each arm
20 tractor tire flips
.6 mile run
Dynamic warmup and prep
3 x 1 snatch @ 135, 145, 155lb
3 x 1 clean and jerk @ 215, 225, 235lb with a big miss twice at 235, I had to call it.
2 x 5 back squat @ 275lb
3 x 3 clean high pulls @ 245lb
2 x 10+10ea wide-grip pull-ups + hammer curls
2 x 8+6ea glute-ham raise + Weighted lateral lunges
Cooldown and stretch. I’m dead
Five Rounds:
400m – Build
10 push ups with pause
10 squats with pause
10 front pull aparts
10 behind pull aparts
3ea one arm pushup
3ea pistols
10 ab wheelies
10 v sits
In this weird time of quarantine and gym closure I’ve set a personal goal to become adept at one arm pushups and pistol squats. At Carder’s recommendation I read Pavel’s Naked Warrior which made my original vision a goal with specific structure. Following Pavel’s advice I am ‘Greasing The Groove’ (GTG) daily as well as adding progressive movements to my workouts. Additionally, I am trying to focus on keeping ‘high-tension’ throughout my body when I perform a movement. Hopefully, this will all help me move more weight under the barbell once my gym is back open.
— Stay loyal to the party
5 Rounds w/ plate carrier
Pullup x 5
Pushup x 10
Air Squat x 15
Run x .65 miles (1 lap on a fucking weird track here on base)
F.
2 x 500m row with stretchies, band work, 20 total push ups, 20 total squats
1-5 Squat @ 200, Swing @ 96, Jump @ 40
5 x 5 ea arm Heavy snatch at 32kg
8000m Row 30:27, Stroke Rate 21, pace 1:54.2
SeaLab Fitness 