Hodgepog

12-14-15

Strength:  Bench– warm up, then do 3-3-3-3-3. 

Work Capacity: Complete 4 rounds for time…

•       10x power clean (75#/55#)
•       10x Ring Row
•       10x Burpee

Durability: 10x 50m sprints. Max sit ups in 2 min

12-10-15

Why Not

12-07-15

3 rounds: jump rope x 50; Bench x 10; Pushup x10; air squat x 10

Strength: Bench press warm up then do 5-5-5-5-5. 

Durability: 10x 100m sprints (minimal rest). 50x 4-count flutter kicks, 50x leg levers. 

12-03-15

Definitely a hoody up training day

ONRAMP WOD – Thursday 12/3/15

Baseline: Pre-SOP, box breathing, then ROM drills. Run 400m, then 3 rounds of 10x GHD back extension, 20x Air squat, x50 jump rope

Strength: Back squat – warm up then 5x5. 

Stamina:  400m front rack sandbag carry (50#/30#).

Work Capacity: Complete the following for time…

•       Row 500m: (substitute: 2 min banded rows)
•       10x Burpee Pull up
•       Row 750m (substitute: 3 min banded rows)
•       10x Burpee Pull up
•       Row 1,000m (substitute: 4 min banded rows)

12-2-15

3 rounds: 10 reverse hyper, 10 squats, 50 jump rope, 10 pushups

Bench

Work Capacity: 4 rounds for time…(10:46); This weekend's sugarfest at hunting camp put my fitness levels back by at least 6 weeks

•       Run 200M
•       7x Power Clean (95-65)
•       7x Push Press (95-65)
•       7x Burpee

11-17-15

ONRAMP WOD – Tuesday 11/17/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Then complete 15-10-5 reps of wall ball, sit up. reverse hyper 10-8-6, Jump rope 3x50

Strength: Back Squat – warm up then do 5-4-3-3-3. (Back is still "weak" from injury so stayed with really light weights)

Stamina: Chipper, not timed: 10x Burpee to a jumping pull up, 20x dips, 100m WTD walking lunge (35#/25#).

Work Capacity: Complete 4 rounds for time of…

•        15x Burpees
•        15x slam ball, substituted squats
•        Row 250M, substituted 25 upright rows

11-17-15

ONRAMP WOD – Monday 11/16/15

Baseline: Pre-SOP, Box breathing, ROM Drills. Complete 3 Rounds – run 200m, 5x strict press, 5x push press, 5x jerk (45#).

Work Capacity: AMRAP in 20 minutes of the following…(17)

•        5x ring row
•        10x push up
•        15x air squat

Strength: Push Press – warm up then 5-4-3-3-3.  

Durability: 1 mile timed run. 25x good morning darlings, 25x arm haulers. Stay focused & stay on target -– Mark Divine

11-16-15

5 rounds: reverse hyper x10, squat x10, Jump rope x50

4 rounds: 400m run, pushups x10, barbell curls x10

11-09-15

ONRAMP WOD – Monday 11/9/15

Baseline: Box breathing then ROM drills. 200m run, then 3 rounds of: 10x reverse hyper, 10x squats, 10x jumping jacks, 10x push-ups.

Work Capacity: AMRAP in 20 minutes of…(Plan was 10, got 14, so pretty pumped)

•        5x Clean (95#/65#) (scale weight if needed)
•        10x hand release push ups
•        20x jump rope

Strength: Bench Press – warm up then 5-5-5-5-5.  

Durability: 5x 200m sprint. 

Nothing more BA than flames on a hat

10-29-15

ONRAMP WOD – THURSDAY 10/29/15

Baseline: 3 rounds: reverse hyper x 8, jump rope x 50, bench x 10

Strength: Bench press – warm up no fewer than 5 sets. Then do 5-5-3-3. Then EMOM for 10 min do 2x push-jerks @ 70%

Stamina: not timed: EMOM(x10):  100x push-ups(chest to floor), 100x barbell curls @ 65

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

A definite maybe

10-27-15

Warmup-5 rounds, 8 reverse hypers, 50 jump rope 10 air squats

Strength: Deadlift – warm up no fewer than 5 sets. Then do 5-5-3-3.  (first deadliest session since back injury so just kept it really light at 135) Back is still recovering from injury, restoring balance throughout body to lower the chance of it happening again)

Stamina: 5 rounds, not timed: 5x Curtis P (clean, lunge, press) (65#/55#), 5 pull up, max duration towel hang (towel over a pull up bar, hang for as long as possible).

Work Capacity: AMRAP in 12 minutes of…

•       10x Bar Bell Thruster 65#/55#)
•       15x Step Ups (20/16)

BUNS OF STEEL here I come, today's training hammered my butt, hips, quads, and hammies

I'm adjusting to this whole beard thing

It's growing on me, literally..........LOL, that is hilarious

10-21-15

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – 10x reverse-hyper, 20x air squats, 10x  pull ups.

Strength: Push press – warm up no fewer than 5 sets, then do 3-3-3. 

Stamina: 3 rounds, not timed: 20x Slam Ball (40/25), 20x 4 count mountain climbers, 50M bear crawl.

Sealfit

 

 

  

10-19-15 (143)

ONRAMP WOD – Monday 10/19/15

Warm-up: 5 rounds

• 10 reverse hyper
• 10 air squat
• 25 jump rope

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of double unders, KB swing (35#/20#).

Work Capacity: 10 rounds, every 90 seconds, perform the following…

•       15x double unders
•       6x pull ups
•       6x ground to overhead (65#/45#)

 EMOM for 10 min do 15 pushups (chest to ground)

Stamina: Chipper, not timed: 50x air squats, 50x Box Step ups, 400m farmers carry (55#/35#)

10-18-15

Run out to training site carrying sledgehammer, taking turns with Skip

100 swings onto tire

100 stepups on tire

40 log flips

100 pushups with feet on tire

ruck/run with sledgehammer back to Farm

Dip in the pool after training

air temp: 30

water temp: 52

How I feel after: priceless

ONRAMP WOD – Friday 10/16/15

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 15x jumping pull ups, run 400m, 20x push ups.

Work Capacity: Complete 3 rounds for time of each round of the following…

•       10x Man Makers (25#/10#)
•       10x supine pulls
•       Run 400M

1--4:25

2--4:25 (man-maker slower, but run was faster)

3--4:53 (man-makers are a killer)

Stamina: 4 rounds, not timed: 5x  step-ups, 20x alternating 1-armDB snatch, 50M Plate carry (45lb)

Durability: 3 rounds – 15x GHD sit ups, 10x good morning (65#/45#)

10-13-15

I have taken the step of joining and following Sealfit and  Unbeatable Mind.  It has not been an easy decision, however I have come to the conclusion that I cannot be strictly a powerlifter and/or strongman.  Being unable to get off the floor and having to have an ambulance take me to the ER has opened my eyes to the fact that I need a more balanced approach to my fitness.  

I am following the two programs to create a more balanced and fit mind and body with the goal of enjoying the process while meeting the goals that I establish for myself.

                                          Below is a link to learn about the Sealfit program.
                                                                            Sealfit

I will copy and paste the description about Unbeatable Mind directly from their website, no sense in me ill-describng the program.

Unbeatable Mind is an intensive online training program with step-by-step techniques for gaining mental clarity, increased focus, physical fitness and nutrition and increased awareness.
The program is based on our successful Academies and Unbeatable Mind Retreat held at SEALFIT Headquarters, modified for easy and convenient accessibility online.
It begins with the Foundations Course, which consists of 12 lessons  that build off the framework foundation presented in the latest Unbeatable Mind book. Lesson 1 will be made available to you immediately, with a new lesson following each month.
In the Foundations Course, you’ll discover things like:

• The first premise of the warrior. Master this skill alone and you are operating at the top 1% of society!
• The 2 disciplines you will need to develop as you begin your practice
• The 3 stages of mental toughness at a physiological level
• The 4 levels of awareness and how you should orient yourself to the world using these awareness levels
• The 5 critical skills for developing mental toughness, including the “Big 4″ taught to Navy SEALs
• The 6 core values you must make habits as a warrior
• The 7 secrets to training mental toughness in others. Warriors don’t go it alone, I will teach you how to train your team
• The 8 traits of the unbeatable warrior you must cultivate on your journey

10-12-15

MONDAY 10/12/15

SEALFIT 

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then 15x burpees, 15x box jumps, 15x double unders.

Work Capacity: Complete 4 rounds for time of…

•       10x burpee box jump (20in/15in)
•       20x KB swing (16kg/10kg)
•       30x double unders

Strength: Bench press: Warm up with no fewer than 5 sets, then do 5-5-5-5-5. Then EMOM for 10 min do 2x push-jerks @ 80%

Stamina: Chipper, not timed: 30x close grip bench press @ 65#/45#, 20x supine pulls, 400m walking lunge.