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Beast Taming Practices

Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
1 X 2 (with 15 # counterweight)
1 X 2 (with 15 # counterweight)


The Giant 1.2 W1D2 (Push-Press)
30 minutes @ Double 53# 54 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
1 X @ 20 # counterweight
1 X @ 7.5 # counterweight
3 X @ 15 # counterweight
3 X @ 15 # counterweight
2 X @ 15 # counterweight
2 X @ 15 # counterweight

The Giant 1.2 W1D3 (Push-Press)
30 minutes @ Double 53# 56 reps
 
Maxime Drouin said:
Workout
Assisted one-arm pull-up:
1 X @ 20 # counterweight
1 X @ 7.5 # counterweight
3 X @ 15 # counterweight
3 X @ 15 # counterweight
2 X @ 15 # counterweight
2 X @ 15 # counterweight
Click to expand...
I see you working towards OAP and this approach looks interesting. Are there some minimum requirements you would recommend to achieve before starting to work on OAP?
 
mikhael said:
I see you working towards OAP and this approach looks interesting. Are there some minimum requirements you would recommend to achieve before starting to work on OAP?
Click to expand...
Hi Mikhael, what I usually see recommanded is between 15-20 normal pull-ups, I was in that range when I started training OAP.

Have a nice day !
 
Warm-up
KB Thrusters : 5, 3, 2 @ 40#

Workout
Pistols:
1 X @ 10 #
1 X @ 25 #
3 X @ 20 #
3 X @ 20 #
2 X @ 20 #
2 X @ 20 #

Run: 8.5k Easy
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
2 X @ 20 # counterweight
2 X @ 15 # counterweight

The Giant 1.2 W2D1 (Push-Press)
30 minutes @ Double 53# 64 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
1 X @ 20 # counterweight
2 X @ 15 # counterweight

The Giant 1.2 W2D2 (Push-Press)
30 minutes @ Double 53# 63 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
3 X @ 20 # counterweight
1 X @ 7.5 # counterweight
2 X @ 15 # counterweight
2 X @ 15 # counterweight

The Giant 1.2 W2D3 (Push-Press)
30 minutes @ Double 53# 63 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
KB thrusters @ 40# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
2 X @ 17.5 # counterweight
2 X @ 12.5 # counterweight
2 X @ 12.5 # counterweight
2 X @ 17.5 # counterweight

The Giant 1.2 W3D1 (Push-Press)
30 minutes @ Double 53# 72 reps
 
The Giant made me realise that I really like clean and presses so I decided
to try Kettlebell Sport Long Cycle style of training.

Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
Pull-ups : 3, 2, 1

Workout
Assisted one-arm pull-up:
4 X @ 17.5 # counterweight
3 X @ 17.5 # counterweight
3 X @ 12.5 # counterweight
3 X @ 12.5 # counterweight

Press:
3 X @ 53 #
2 X @ 60 #

Comp Style Long Cycle
10 minutes @ 35# 56 reps I had to do a few pauses

10 minutes core workout
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
Pull-ups : 3, 2, 1

Assisted OAPU (assisting weight)PressPistol
3 X 75 %17.55315
2 X 85 %12.56025

Long Cycle
20 minutes @ 35# 85 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2

Long Cycle
15 minutes @ 35# 77 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
Pull-ups : 3, 2, 1

Assisted One Arm Pull-Up (assisting weight)PressPistol
4 X 75 %17.55315
3 X 75 %17.55315
3 X 85 %12.56025
3 X 85 %12.56025

Long Cycle
10 minutes @ 20 kg
First set : 1.5 minutes
Reps : 46
 
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