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Always Be Smashing

08/07 06:00

Had a word with the bell this morning, it said I was best off leaving it alone. I agreed, opted for a light session.

3.0m treadmill walk 4.0

08/07 13:30

Static stretching sequence x1

08/07 17:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40
Flat frog raise 3x12

Got some decent height with swinging the 48 today. But about got crushed on the TGU, some fatigue in the legs.
 
Strong Rick said:
What is this move?
Click to expand...

It's on the Convict Conditioning progression towards hanging leg raises.



Good strength movements for the core, it doesn't take many to really feel the tension. Getting to a hanging leg raise is on my long-term goal list because I think it'll improve my kicking in karate, and I think some of my flexibility problems stem from weakness in the abs/hips. Got a long ways to go.


08/08 06:00

5min jump rope
Static stretching sequence x3

Going through the sequence so many times is surprisingly tiring.

Volleyball tonight.
 
08/09 06:00

Up really late with volleyball last night, tough to get moving or mobile this morning. Sore chest on top of it, for some reason.

5min jump rope
EYFS +

Late this afternoon played a pick up softball game with some friends. Got in a little sprinting with base running and chasing fly balls. Fun stuff.

08/09 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 300
Pull ups 5,5,4,4,4
Assisted pistols 3x5 15#
BB side press 4x5 65#
Flat frog raise 3x12
KB snatches 10x10 24 EMOM
 
Last edited:
Was feeling pretty run down , elected to skip the morning session.

08/10 18:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40

Tough session, just punched the clock.

08/10 21:30

Static stretching sequence x1
 
08/11 08:00

10k run, nasal breathing 1:03

Another local race that I like to support. I've never run a good time on this course. This year's excuse is that I had a mild groin strain from the softball game, so I elected to make this a training run, rather than a race. All things concidered, not a bad run.

08/11 21:30

Static stretching sequence x3
 
08/12 10:00

1100yd swim
3.0m treadmill run 34:40

Stuff I've been reading lately has convinced me that I should start paying attention to my heart rate during my endurance work. For today, I checked my HR every 2 minutes, and adjusted speed to stay under 150. Will be looking into getting a monitor.
 
08/13 06:00

5min jump rope
EYFS +
Cook hamstring drill

08/13 13:00

Static stretching sequence x1

08/13 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 340
Pull ups 5x5
Assisted pistols 3x3 24
BB side press 4x3 70#
Flat frog raise 3x12

Felt heavy today. But it's supposed to.
 
08/14 06:00

3.4m treadmill run/walk 50:00

08/14 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40
Flat frog raise 3x12
KB snatches 10x10 24 every 0:45

Good set of TGU with the beast - was able to slow down, spend more time under the bell. Lot of grip fatigue during the snatches, particularly on the left, but slogged through it. Good session overall.
 
08/15 06:00

5min jump rope
Static stretching sequence x3

Back was a little grumbly during some of the hamstring stretches. Finding bar hangs very tough to do in the morning, just don't have the endurance.

Volleyball tonight.
 
08/16 06:00

5min jump rope
EYFS +
Cook hamstring drill

08/16 13:00

Static stretching sequence x1

08/16 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 340
Pull ups 5x5
Assisted pistols 3x5 24
BB side press 4x5 70#
Flat frog raise 3x12

First DL felt good, second was a little rough. I noticed that I didn't get my feet far enough under the bar - can get away with that at lighter weights, but it makes a big difference as things get heavy. Corrected it, all other reps were good.

Pull ups were rough today. Maybe cause I've been over eating this week, made myself heavier :rolleyes:
 
08/17 06:00

4.0m treadmill walk 60:00

08/17 14:00

Static stretching sequence x1

No session tonight. Have another OCR coming up this weekend, going to rest up for it.
 
08/19 11:30

Spartan sprint

My 3rd spartan race, second at this venue. I remember being pretty nervous before my first time last year; this year I wanted to show myself that this distance ought to be "no big deal".

Of course, at the start line they inform us that the course is a mile longer than last year. Surprise!

The venue is a ski resort, and the first mile or so out is all uphill - it's a little intimidating off the bat. But, ended up being an awesome day - didn't fail a single obstacle. No burpees for me! :cool: I feel like my grip and pull strength has come a long way even since the race in May, probably because my pull up training has been more consistent. Even with the course being longer, I'm pretty sure I beat my time from last year. I'll say it again, S&S + pull ups + LSD = OCR preparedness.

Even managed to get through without any calf cramps. Paid a lot better attention to my hydration.


Good strong first anecdote for us big guys; at one point during mile 3 a young man, probably in his teens, ran past me moving at a real good clip. I caught up to him at the heavy bucket carry - that's a big man's obstacle, I passed him. He passed me on the trail again afterwards, but I caught him at the rope climb. He was struggling there. I went straight up, and moved on - never saw him again. The next few obstacles were grip & pull challenges, I suspect they slowed him down. I'll bet that kid is going to really be something as he developes, but I got him today.

Sometimes, you bet on the fast kid. But sometimes, you bet on the big old man.
 
08/20 06:00

5min jump rope
EYFS +

Running slow, skipped the Cook drill.

08/20 13:00

Static stretching sequence x1

DOMS from the race set in around 15:00. So much for that distance being "not a big deal". Good thing it's a light week.

08/20 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 275
Pull ups 4,4,4,4,3
Assisted pistols 3x5
BB side press 4x5 60#
Flat frog raise 3x13

Feeling a lot of fatigue in the pull ups in particular.
 
Great job on the Spartan Race! Impressive that you made every obstacle! I did the spartan a couple years back and let's just say...I did a ton of burpees =(
 
NoILSteve said:
Great job on the Spartan Race! Impressive that you made every obstacle! I did the spartan a couple years back and let's just say...I did a ton of burpees =(
Click to expand...

Thanks, man. Did you run your spartan before or after you started up with kettlebells? I know if I had tried this 2-3 years ago, it would have been rough.

Aside from putting in the general GPP work, the other advice I give people for doing these (based on my oh-so-extensive experience):
  • Learn to climb a rope. This is really a technical skill, not a brute strength matter of "doing a bunch of pullups in a row", as I heard one yahoo trying to explain. With good technique, climbing a rope is a lot easier than a pull up, I'd say. It always irks me that back when I was a kid we did so many rope climbing units in gym class, but they never actually taught any technique (especially to us fat kids).
  • Learn to throw a spear. Get a broomstick or something, and just go out to a field and throw it. It's fun, and it gets interesting looks from the neighbors.
  • Practice hanging from things. Pull up training is obviously good for this, but even if you can't bang out a lot of pull ups, just the ability to keep hanging on goes a long way.
 
I did my spartan race way before KB's. I was in decent shape and I went into it thinking "I got this." It was a VERY humbling experience. I couldn't get a good grip on the rope and my hands were wet and muddy = Burpees. Spear throw = Burpees. The carrying heavy stuff around I excelled at though.

I'd like to do another one in the future.
 
08/21 06:00

60:00 treadmill walk 3.75m

08/21 13:30

Static stretching sequence x1

DOMS was worse today. Spent a bunch of time wondering what would be the best thing to do this evening to train though it. But, settled on a hot bath & rest.
 
08/23 06:00

5min jump rope
EYFS +
Cook hamstring drill

08/23 13:00

Static stretching sequence x1

After the sequence, occasionally I check my seated reach. I got just a little past my heels today. Progress (y)

08/23 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 280
Pull ups 4,4,4,4,3
Assisted pistols 3x5
BB side press 4x5 60#
Flat frog raise 3x13
KB snatches 10x10 24 EMOM

Still dealing with the trail end of the soreness from the race, especially in the pull ups. But feeling stronger - light day feeling light.
 
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