Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…
Park Work & Filthy Fifty
2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)
Back to gym…
Filthy Fifty (modified tester version)
10 reps of each:
Box Jump 44″
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)
The Real Filthy Fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Simple yet very challenging:
Bodyweight Bench/Push-up Countdown
10 reps BW Bench Press (175lbs)
9 reps BW Bench Press
… Down to 1 rep each.
Total Time: 9:58
** Dropped the bench press to 155 starting on the round of 6 reps so that I would be able to get through this in 10 min.
Yesterday a fellow trainer said he tried the following workout: deadlift (60% of your max) as many reps as possible (AMRAP) in 12 minutes. He said I should try it so today I did…
AMRAP 60% Deadlift in 12 minutes
112 rep at 225 lbs.
My max deadlift is about 375 so 225 was just right.
Good workout, time to walk it off…
Still needed some recovery from Friday’s heavy push workout so I decided to forego the Power Clean day and do some lower body work. Didn’t plan anything, just made it up as I went. Turned out to be just what I needed.
Countdown 10 to 1
Swings (70 lb)
Back Lunge (alternating, 10 each, etc.)
Went straight through, but not necessarily for “best” time (Total time: 5:05)
KB Windmills 10-10-10
Movement and Footwork
10 minutes of ladder and movement drills. No structure or repeats, just one set of a bunch of different fast footwork and general moving around drills (feet in/out, side in/out, hopping, bounding, run/backpedal, side shuffle, karaoke, bear crawl, etc.).
Power Clean & MetCon
Power Clean 3-3-3-1-1-1
175-195-200-205-210-215: Total 1200
MetCon #8 (from MEBB)
9-7-5 reps for time…
Pullups (chest to bar)
In the a.m. I went to the park and played around on the playground, did a few obstacle challenges and just had a little fun.
Overhead Press & MetCon
Overhead Press 5-5-5-3-3-3
105-115-120-125-130-135: Total 730 (+60)
Superset 3 sets of:
BB Bicep Curl
Cable Tricep Extension
5 rounds for time:
10 Ab Wheel Rollouts
10 Lying Leg Raises
Run 1/5 mile (treadmill)
Walked to the park, swung on the swings, did a few swing jumps, told a little boy to “never stop swinging” and walked back to the gym.
Easy workout- little sore and felt like a light workout.
Body Rows – 4 sets of 15, different grips
Negative pullups – 2 sets of 5 pullups with 10 second negatives
Barbell Bicep Curl – 4 sets of 10 (45 lb bar only)
Box Squat & MetCon
Box Squat 5,5,5,3,3,3 (185,205,225,245,265,285: Total 1410)
Cuban Press w/ Bar – 10×10, 15×10, 20×10
3 rounds for time:
20 Swings (50lb)
15 Hand release pushups
30 Rows (Keiser- 30lbs total)
Overhead Press & MetCon
Overhead Press 5,5,5,3,3,3 (95,105,110,115,120,125: Total 670)
4 rounds for time:
5 Pull ups
10 Push ups
15 Squats (body weight)
Run 1/4 mile (treadmill)
15 minute walk in the sunshine.
Countdown: 10 to 1
Jump/Lateral hop/Squat thrust
(Dunked ball on 8’6″ rim, jumped in and out of a truck tire, squat thrust)