Cardio sucks v2.0; and a 1400 total hopefully

Power cleans
155x6x5
Dips x 10x5
Super setted

More pushup medleys

Swimming
700m crawl stroke
Suicide underwaters with bricks (went side ways on the pool and just placed the brick on swim lanes)

Then suicide brick walks to swim lanes.

Then 25m brick walk
40m brick walk
 
45 minute jog this morning

Then a steel challenge shooting match for the afternoon. Shouldn't have hit upper body 2 days in a row.
 
Lower body strength

Warmup

5 x 40yd sprints, :60 rest

T1
Front squat 60,70,80% 135/205/225
Depth jump x 3
Hamstring curls x 10 slide board
Reverse slide board lunge w single kb overhead x 3 each leg

T2
Front squats x 4@80% (225)
4 x hurdle jumps
4 x squat jumps
4 x band assisted high jumps

x 4

2-3 min rest between

T3
5 x single leg hip extensions with barbell
5 x single leg Kb rdl
2 x star lunges (forward, side, transverse lunge)
5 x each leg, plank with abduction, 2sec hold

Pushed it it out to 225 today. Back felt pretty good. Still need to get cleared by the PT, but I think I'm good to hit at least 225 on squats/deadlift. Hopefully after a few weeks I can run 315 on the bar.
 
I'm not sure. I'm following whatever our trainers put together. I can ask them. They have charts for everything. I kinda just show up, do the warmup and speed and quickness drills, then whatever the card is for the day. Then there's a loading chart for the main lift depending on the week/workout.

With a quick look at GZCL, it looks kind of similar. There's an optional T4 finisher on the cards, but I usually go run instead.
 
Yeah swim. It's the GZCL method.

Today
Swimming
200m crawl
700m crawl

Suicide bricks with :15 rest
X 2

Couple 25m u/w brick walks and crossovers
 
Got some footage from last weekends funday sunday.

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was really pushing for sub 3 seconds, but I slammed 2 energy drinks during the comp. Probably the first time large amounts of caffeine didn't work in my favor. Was moving faster than I could process targets. Bad training scars.

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But dat speed reload and back on target doe. Yeah that drill sucked too. The way I grip, I touch the slide release. So it never goes to slide lock on the last round for me, and I always go for immediate action.

Can't wait to trade this thing in for a g34.
 
That would be a lot of fun
 
Upper body anaerobic endurance

Warmup
500m row + max pull ups (23)

T1

12 ball slams
12 push presses
12 clapping pushup
40 butterfly situps 5# plate

3 sets

T2
:30 farms carry x 2 135# yokes
:60 rest
:30 inverted trx rows
:60 rest
:30 rope battles outward
:60 rest
:30 concept v2 rower underhand grip
:60 rest
:30 plyo pushup onto boxes
:60 rest
:30 concept rower overhand grip
:60 rest
:30 rope battle inward
:60 rest
:30 iso y holds on bench
2:00 rest

3 rounds
 
And I'm out the door in 5 min to do

Sprints
5x800m intervals, w 400m recovery jogs in between

3.75 miles

Be back when I'm dead.
 
Squats
135x5
185x5
225x5
Belt
275x5
315x5
275x4x4

Facepulls
3x15

Rev lunges
3x10

Pool
500m crawl stroke
Brick suicides on lane lines, one breath off the wall x6 lanes.

Glad I was able to hit 315. It didn't feel as much a problem for my legs as it did for my back. Legs felt rock solid once I had a belt on, my trunk felt way more stable. I'm not typically a belt squatter unless it's 405 or more.

I have another PT appointment in Wednesday. Hopefully she can clear me to deadlift and such
 
Glad you're squatting again man.
 
Squat cleans
Worked up to 245

Giant set x 3
Banded pull ups x 6
Standing OH DB press x 15 @30lbs
Wide grip pushup x 15

5 mile run @9:16 pace
**** it was humid. 88 degrees out

Was 229.3 pre run, and 224.5 post run
 
Tempo run
4.27 miles

Weight 227.2 post run

80* and it just rained. I was holding a 7:22 pace the first two miles, then hit a wall. Can't wait for the humidity to gtfo.

The 3 energy drinks today probably didn't help either. But my RHR was 52. And I had a good gap between the last one and running.
 
1 arm chin up progression
5x3 (off hand pronated and assist with 2-3 fingers)
Superset
25 pushups/various grips


Swim
1000m

10 x 25m underwater brick walks

Underwater crossovers
35m
40m
45m
50m
 
Sprints; 5 rounds
800m sprint
400m recovery interval

3.5 miles + the 7 minute warmup.

Hopped in the shower and found my leg peppered in something. Fleas ? now I gotta check my dog. Neighbor did get a new dog.
 
Warmup

Broad jump
110"
117"
118.5"

T1
Band pull through x 8
Single leg tap down x 6
Depth jump x 3
Deadlift 185x5, 235x5, 285x5, 335x5

3 sets

T2
Deadlift ISO hold x :07
Hurdle jumps x 4
RDL 225lbs x 4
Accelerated band jump x 4

Rest 2-3 min, repeat for 4 sets

T3
Goblet Squats 8-12 @ 38kg
Step ups 135# 6-8 each leg
Single leg body saws x 6
GHR x 8

X 3 sets

Was only allowed to Deadlift a 5RM. I think I had another 50~ lbs in me, but didn't want to push it after just finishing physical therapy.

Back definitely isn't the same. Lower back felt imbalanced as hell on those DL bar ISO holds. Glad I can start to move heavy weight around again though
 
What's a DL ISO hold?
 
Set the bar in the cage, then set the pins above knee level. Then deadlift into the pins as hard as you can and hold the contraction for :07. the bar should be around knee level for the ISO.

Trust me. I was like.. da****?
 
I kinda like that.
 
justanotherj said:
Set the bar in the cage, then set the pins above knee level. Then deadlift into the pins as hard as you can and hold the contraction for :07. the bar should be around knee level for the ISO.

Trust me. I was like.. da****?
Click to expand...

It's good for strengthening a specific joint angle.
 
Upper body strength endurance

Warmup

20kg/44lb max pull up test
x 14

T1
Banded Facepull x 5
DB lateral raises x 10
Plank pushup walks x 5 ea side
Inverted false grip ring rows x 5

x 3

T2
Bench x 2 215 on the :00
Weighted pull up with 40lb vest x 2 on the :30

repeat to failure

X 12 minutes

T3
Kroc rows x 6 with 38kg KB
FFE KB OH press x 6 with 20kg
Rest :30
Medicine Ball alt DB press x 6 @50lbs
ISO A plank holds on bench x :30
Rest :30
Banded crunches x 12

X 4 sets

T4
250m row
8 x med ball slams
15yd supine rope sled pull
 
Swimming

Then

HS seated rows
3x12

Standing OH DB Press
3x10 @50lbs

Incline Bench Press
155x3x14
Bent over dumbell Rev flies
3x15

Tempo Dips
5 sec negative, 3 sec hold at bottom
3x8

Core work

Weird medley day
 
Dynamic effort warmup
A million movements

SAQ
2 x 50yd sprints on the Woodway
1:30 rest between sets
:45 max effort -317yd

3 sets
Oly squat 5,3,1 (205,225,275)
Hip hinge DL x 3 reps - heavy band
Depth jump x 3
Messier lunge x 5 w#16k kb

oly squats OTM
225x12x2

4 sets
GHR x 8
Rest :30
Med ball knee tucks x 15
Rest :30
Box jumps x 3
Rest :30
Sled push 20yds 350lbs. Slow and full ROM

Foam roll/stretcg
 
Yesterday..

Warmup
750m row + dynamic warmups

Dips
3x30,20,15

KB swings
10x20 24kg, :30 rest

Trx inverted rows
3x10

Hammer curls
3x12

Today
Sprints
2x1600m
1x800m
400m recovery jobs between each, 647 avg sprint pace.

Day 3 of no caffeine.. and cardio still sucks. Just not as bad. Way easier to maintain pace.

**** 1 mile sprints though.
 
Power clean 1RM
...245x1
265x0

12 minutes EMOM
Even 12 x ring dips (26lbs)
Odd 12 x pull ups

Snatch technique work
135x probably 20 x singles working on from various positions

either hip flexors are super tight, or lower back still needs to recover. I can't straighten my lower back at the bottom. But coming out of the hole I can. And going from the top just doing an OH squat, my lower back locks in straight just fine. Gonna try to do some hip mob work and foam rolling this weekend then maybe hit snatches a little harder next week (that's what she said)
 
I could probably potato power clean 245.
 
NomZ said:
I could probably potato power clean 245.
Click to expand...
I'm scared to go full potatoes and fully potatoe my back injury. Only been two weeks off physical therapy. Technically I didn't do my last two appointments because I didn't want to hear her tell me I couldn't start lifting heavy.
jimbuick said:
What the actual **** is a 1 mile sprint? That isn't even a thing.
Click to expand...

liftandswim said:
Lol, I was thinking the exact same thing...
Click to expand...
It's evil and I don't know why anyone would write such a thing down on paper.

If you think that's crazy, you shoulda seen the 5:40 1 mile sprint I did for a Murph 2 years ago in a 20# vest
 
Swim
10 x 50m sprints, :15s rest
Usual underwater work

Also finally tested out that AR I built. Cycles perfectly.

The JPrifles competition brake made such a huge difference, hardly any recoil. And it was only 68$.

Put in their reduced power spring set, was only 10 bucks, and I'm gonna buy a dremel and try to polish the trigger later this week.
 
Bench
135x10
185x5
225x5
265x3
285x3
305x3
245x3 x 5 sets

Bentover DB Rev flies between last 3 bench sets
15x3x15

Dips 3/1/3 tempo
3x10

One arm chin up progression
Basically one hand pronated
5x3

Basically the supinated arm does all the work, and the pronated hand only has a 2-3 fingers grip to help as little as possible.

Swim:
Underwaters/breath hold work.

Potential 5 mile run later this evening if it cools off
 
Nice to see you actually picking up a weight in here.
 
Weighted pull ups
45lb x 14
Bw x 3x5

Deadlift
Workup workup
315x4x5
335x2x3

RDL
225x3x5

Med ball knee tucks
3x12

Pistol squats
3x10
 
Ever shot a colt government model 1911? I've got a Springfield now, and am considering getting two (two tone) colts and adding the Wilson combat trigger/hammer/beavertail safety and compensator. Thinking they'll be solid guns without, but I figure why not make them better (plus it just looks cool) and have always been a big colt fan.

Ever shot one without modifications? If so, what did you think?
 
jimbuick said:
Ever shot a colt government model 1911? I've got a Springfield now, and am considering getting two (two tone) colts and adding the Wilson combat trigger/hammer/beavertail safety and compensator. Thinking they'll be solid guns without, but I figure why not make them better (plus it just looks cool) and have always been a big colt fan.

Ever shot one without modifications? If so, what did you think?
Click to expand...

Yup. We have them at work. the only other 1911 I've shot was completely custom, so I have no experience with an unmodded I'm 1911.

the scalloped trigger guard is nice for higher grip(every bit counts), along with the dehorning of the slide. Other than that, I think the only other mods were a custom trigger, sights, and maybe extra serrations on the hammer.

I've probably shot more rounds on the 1911 than anything, so I usually end up missing the 1911 trigger feel (crisp break/less travel and slack on reset) whenever I shoot my xdm9. I'm trying to do some trigger work when I get a glock19, but I don't think it'll ever come close to feeling like a 1911. Polymer triggers are just.. meh. Wide and polymer feeling.
 
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