there is no substitute for experience

Original Strength Focused Taking It Easy Workout

I have the flu or some kind of bug with a sore throat, tiredness, and congestion. I skipped any kind of workout on Monday, but was feeling good enough on Tuesday to practice some original strength (http://originalstrength.net/) moves, plus a little conventional strength training.

My goal with the original strength work was to accumulate 30 minutes of activity.

Marching – 10 minutes
Baby crawling – 14 minutes
Leopard crawling – 1 minute
Standing cross-crawls – 2 minutes
Neck nods – 2 minutes

A total of 29 minutes.

In addition, I completed 3 x 10 = 30 reps of incline push-ups, 4 + 4 + 3 + 3 = 14 pull-ups, and 2 sets of 2 minutes = 4 minutes of farmer carries with a pair of 20 kg kettlebells.

The farmer carries were the hardest part of the day’s work. Clearly I need to make farmer carries a daily habit.


Pull-ups supersetted with dead-lifts is energizing

Today was another two part workout. Warmups, pull-ups, swings, and push-ups at home and crawling, dead-lifts, and get-ups at CrossFit North Fulton. Even though I had already done 12 pull-ups at home to complete my Fighter Pull-up Program, I added 4 x 2 pull-ups after my last 4 dead-lifts. I swear the dead-lifts made me feel stronger for pull-ups and the pull-ups made me feel stronger for dead-lifts. The next time I am in a dead-lift competition, I may need to warm-up with a few pull-ups.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 3, 2, 2, 2, 2, 2 = 20 reps

Two-handed swings – EMOM
24 kg kettlebell – 6 x 15 = 90 reps, 4680 pounds

One-handed swings – EMOM
24 kg kettlebell – 1 x 5 L/R = 10 reps, 520 pounds

Incline push-ups – 30 reps

Dead-lifts
135 pounds, 5 x 1 = 5 reps, 675
220 pounds, 10 x 1 = 10 reps, 2200 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Several minutes of crawling and cross-crawls

Total weight = 10,615 pounds


Off-schedule workout

My friend Jim Gray said he could do lunch today, so I skipped going to the gym for dead-lift and get-up training. The stock market was moving fast during my normal home workout time, so I needed to make up a late afternoon workout.

I can feel strain in the middle of my upper back that I think is related to my Fighter Pull-up training. I thought about holding down the reps for a few days, but decided to keep going as planned for now.

I made up a combo exercise by putting together a double clean with a double press and a double front squat. I had a little trouble with my press on the left side several times, but worked through it and achieved good form through the last sets. I liked this combo and may incorporate it at least one day per week in a regular workout.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 2, 2 = 11 reps

Two-handed swings
24 kg kettlebell – 7 x 15 = 105 reps, 5565 pounds

Incline push-ups – 30 reps

Double clean, press, and front squat
16 kg kettlebells- 33 reps = 2310 pounds
4, 3, 2, 2 = 11 reps
4, 3, 2, 2 = 11 reps
4, 3, 2, 2 = 11 reps

Total weight = 9975 pounds


Two more new personal records

The Fighter Pull-up Program I am following called for this sequence of pull-ups today: 4, 3, 2, 1. I did it! The last time I tried to get 4 pull-ups 9 days ago at the Tactical Strength Challenge, I only got 3. Progress is wonderful. I threw in an extra single just for fun. Tomorrow my assignment is 4, 3, 2, 1, 1.

I had worked up from the 26-pound to the 35-pound kettebell for get-ups in 2013. Back in January at a StrongFirst Kettlebell Course, I completed one rep left and right with a 44-pound bell to set a new personal record. Because my left hand was so shaky, I stayed focus on training with the 35-pound bell and it did not occur to me to try the 44-pound bell again until today. I completed 5 left and 5 right to set a new personal record. And here is the thing, working with the 44-pound bell today felt like work with the 35-pound bell last week. It is nice to get stronger!

My workout today was not challenging; I felt like I was taking it easy, but I set two new personal records. Maybe that is the way personal records are supposed to come.

I am going to the gym Mondays, Wednesdays, and Fridays to work on dead-lifts. I do get-ups and spend some time crawling when I am there. At home I am completing my warm-up routine, pull-ups, swings, and on Tuesday and Thursdays snatches, clean and presses, and maybe front squats.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 2, 1, 1 = 11 reps

Two-handed swings – EMOM
24 kg kettlebell – 10 x 10 = 100 reps, 5600 pounds

Incline push-ups – 30 reps

Dead-lifts
135 pounds, 5 x 1 = 5 reps, 675
205 pounds, 8 x 1 = 8 reps, 1640 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Several minutes of crawling and rolling

Total weight = 10,455 pounds


A two-part workout

I try to complete workouts in about 30 minutes, but had a lot I wanted to do today. My solution was to complete two workouts. My first workout started around 11 AM and included warm-ups, pull-ups, double snatches, two-handed swings, and push-ups. My second workout started around 12:40 PM and included crawling, rolling, cross crawls, dead lifts, get-ups, slow running, and a few more pull-ups. The two workouts together probably lasted a bit less than 90 minutes.

My deadlift workout today involved 15 sets of 1 rep of 180 pounds. I did a set of 10 standing cross crawls before each pull. I had not planned to do so many cross crawls, but the practice helped to enforce taking a minute between each pull.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 3, 2, 1, 1, 1, 1 = 9 reps

Double snatches – EMOM
12 kg kettlebell – 10 L/R x 5 = 50 reps, 2600 pounds

Two-handed swings – EMOM
24 kg kettlebell – 10 x 10 = 100 reps, 5600 pounds

Incline push-ups – 30 reps

Dead-lifts
180 pounds, 15 x 1 = 15 reps, 2700

Get-ups
16 kg kettlebell – 5 x 1 L/R = 10 reps, 350 pounds

Slow run – about 3/4 of one mile

Total weight = 13,350 pounds


Double snatches, cleans, presses, and front squats

I took off Sunday and Monday after competing in the Tactical Strength Challenge and setting two new personal records on Saturday. I am starting a pull-up training progression inspired by the Fighter Pull-up program from the StrongFirst website. I may train only 5 days per week and not 6, so will be making some adjustments. I am looking at doing a basic deadlift training program from StrongFirst three days per week, but since I don’t have a barbell at home, I may make it a twice weekly pulling progression some weeks. Can you tell I am focused on preparing for the next Tactical Strength Challenge?

Today was my first day to experiment with lifts I have not been doing for a while. I knew I wanted to keep working on snatches, but rather than working single kettlebell snatches today, I reached back more than a year to double kettlebell snatches, albeit with 12 kg bells. By doing doubles, I actually snatched more weight – 24 kg and not 20 kg. At first the weight felt too light, but I enjoyed being able to focus on hand position and technique and I began to notice the training effect of the effort as I progressed through the sets. I think I will add a couple reps and do 5 x 10 = 50 next time. When that gets too easy, I will move to the 16 kg bells for double snatches. I did the snatches every minute on the minute (EMOM) for 5 minutes.

I worked on double clean and presses and double front squats with the 16 kg bells. I have pressed off and on in recent months, but haven’t worked front squats in a long time, so got started with 3 sets of 5 reps to get 15 reps. I completed 5 sets of 3 reps of clean and presses to get 15 reps. I may superset the clean and presses and front squats going forward, but did not think about that today.

I have been doing incline push-ups in my house in sets of 10 on the staircase. Doing three sets per day is easy, but I will not add more volume for a while since push-ups have not been in my routine for a while.

My goal for training days at home is 30 minutes, but today ran closer to 40. I guess 40 is okay, but I have to be careful about volume since I am training 5 days per week.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 3, 2, 1, 1 = 7 reps

Double clean and presses
16 kg kettlebells- 15 reps = 1050 pounds

Double front squats
16 kg kettlebells- 15 reps = 1050 pounds

Double snatches – EMOM
12 kg kettlebell – 8 L/R x 5 = 40 reps, 2080 pounds

Two-handed swings – EMOM
24 kg kettlebell – 10 x 10 = 100 reps, 5600 pounds

Incline push-ups – 30 reps

Total weight = 11,880 pounds


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