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Birddog Becoming Bulletproof!

W56D4

Daily 21s
Foundation Training
30m Zone 2 Echo Bike
10m Leopard Crawl while moving a 24kg KB

Easy Strength 14/40
KB Swings 5x15 24kg
OHP 3x3 115lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m Single Rack Carry 28kg

10m Battling Ropes

100 Deadbugs
 
W56D5

Daily 21s
Foundation Training
30m Ruck 35lb

10m Backwards Leopard Crawl

Easy Strength 15/40
KB Swings 5x15 24kg
OHP 3x3 115lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m:
Trap Bar Farmers Carry 185lb
Overhead Sandbag Carry 50lbs

Building the Engine Stimulation Day
15s on
15s off
14 Rounds
(This workout is awful... looks easy but is so brutal)

100 Gaitbugs
 
W56D6
Daily 21s
Foundation Training

30m Circuit:
Pushups/Squat x 15 (alternate)
50ft Rope Waves x 20
50ft Rope Pull 100lb Sanbag
Sandbag Drag
Backwards Leopard Crawl

100 Birddogs
 
W57D1

Daily 21s
Foundation Training
30m Ruck 35lb

10m Slow Motion Leopard Crawling

Easy Strength 16/40
KB Swings 5x15 24kg
OHP 3x3 115lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m: KB Chest Carry 24kg + Dragging 50lb Sandbag

Building the Engine: A+A
5s on
30s off
24 Rounds

100 Deadbugs
 
W57D2

Daily 21s
Foundation Training
30m Zone 2 Echo Bike

10m Leopard Crawling Pulling Sandbag 50lbs

Easy Strength 17/40
KB Swings 5x15 24kg
OHP 2x3 115lb 1x3 120lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m: Sandbag Carry 150lbs

10m: Wall System Rope Pulls (never put my feet down! That was a big goal of mine)

100 Gaitbugs
 
W57D3

Daily 21s
Foundation Training
30m Ruck 35lb

10m Backwards Infinity Crawl

Easy Strength 18/40
KB Swings 5x15 24kg
OHP 3x3 115lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10 TGU 32kg

Building the Engine: Long Intervals
2:30m on
2m off
8 rounds

100 Birddogs

100 Gaitbugs
 
W57D4

Daily 21s
Foundation Training
30m Zone 2 Echo Bike

10m Monkey Crawl Variations

Easy Strength 19/40
KB Swings 5x15 24kg
OHP 3x3 117.5lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m Medley:
Trap Bar Farmers Carry 185lb
Db KB Rack Carry 24kgs

10m: Sandbag Pull/Drag 150lbs

100 Deadbugs
 
W57D5

Daily 21s
Foundation Training
30m Zone 2 Echo Bike

10m Leopard Crawl

Easy Strength 20/40
KB Swings 5x15 24kg
OHP 3x3 117.5lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 225lb
Ab Wheel 1x10
10m: Suitcase Carry 32kg + 40lb Vest

Building the Engine: Stimulation Day
15s on
15s off
16 Rounds

100 Gaitbugs
 
W58D1

Daily 21s
Foundation Training

10m Spiderman Crawling

Easy Strength 21/40
KB Swings 5x15 28kg
OHP 3x3 120lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 245lb
Ab Wheel 1x10
10m Bottoms Up KB Carry 20kg

Building the Engine: A+A
7s on
35s off
15 Rounds

100 Deadbugs
 
W58D2

Daily 21s
Foundation Training
30m Zone 2 Echo Bike

10m Backwards Leopard Crawl Pulling 100lb Sandbag

Easy Strength 22/40
KB Swings 5x15 28kg
OHP 3x3 120lb
WPU 3x3 24kg
Trap Bar Deadlift 3x3 245lb
Ab Wheel 1x10
10m Carry Medley with 40lb vest
-KB Farmers Carry 32kgs
-Sandbag Carry 100lbs

10m Sledge Hammer Tire Strikes 10lb

100 Gaitbugs
 
Do you feel you have achieved some specific benefits by doing Deadbugs and crawling regularly ?
 
Anders said:
Do you feel you have achieved some specific benefits by doing Deadbugs and crawling regularly ?
Click to expand...
Nothing specific (aside from maybe getting better at crawling) They make me feel good. I feel very "knit together". I also just love crawling. It's a mental test as well as physical and it's become a bit of a moving meditation for me. I do most of it outside and it's just calming, hands in the dirt, rain or shine, birds singing, etc. I also feel like both help with my back issues.
 
W58D3

Daily 21s
Foundation Training

10m Backwards Infinity Crawl

Easy Strength 23/40
KB Swings 5x15 28kg
OHP 3x3 120lb
WPU 3x3 26kg
Trap Bar Deadlift 3x3 245lb
Ab Wheel 1x10
10 TGU 32kg

Building the Engine: Long Intervals
2m on
2m off
9 Rounds

100 Birddogs
 
W58D4

Daily 21s
Foundation Training
30m Zone 2 Echo Bile

10m Crawling + dragging 25lbs

Easy Strength 24/40
KB Swings 5x15 28kg
OHP 3x3 120lb
WPU 3x3 26kg
Trap Bar Deadlift 3x3 245lb
Ab Wheel 1x10
10m: Cross Body Suitcase Carry 32kg and Sandbag Shoulder Carry 50lbs + 40lb Vest

10m Sandbag Sled Pull/Drag 100lbs

100 Deadbugs
 
W58D5

Daily 21s
Foundation Training


10m Crawling Medley: forward/Backwards/Lateral

Easy Strength 25/40
KB Swings 5x15 28kg
OHP 3x3 120lb
WPU 3x3 26kg
Trap Bar Deadlift 3x3 245lb
Ab Wheel 1x10
10m: Suitcase Carry 32kg

100 Gaitbugs

Fasting today so moving my BTE Bike workout to Tomorrow so I can get a meal in before it.

Weights are feeling faster finally. I'm super excited about how "easy" these are feeling. Granted they are not mega numbers I'm happy to he able to hit them with ease with no warmup sets or thought.
 
Of course I had to write that I was making progress and feeling well.. got hit with a nasty influenza today. It's got me totally put out. Can hardly leave the sofa. Going to focus on getting better asap and try to get back to work. Super disappointed but that's the way life goes.
 
Birddog said:
Of course I had to write that I was making progress and feeling well.. got hit with a nasty influenza today. It's got me totally put out. Can hardly leave the sofa. Going to focus on getting better asap and try to get back to work. Super disappointed but that's the way life goes.
Click to expand...
It’s going around everywhere. My wife works at the hospital and sees a lot of people who have influenza lately. Hope you feel better soon!
 
W59D1

Finally over my flu. It was a brutal week from hell and I am down around 10lbs. Feeling decent enough to start training again however I have a deep lingering cough so I am postponing Building The Engine airbike work for another time. I dont think my lungs can handle it yet.

Morning:
Daily 21s
Foundation Training
30m Ruck 35lb
10m Forward Leopard Crawl

Afternoon:
Easy Strength 21/40
KB Swings 5x15 28kg
OHP 95lb x3, 105lb x3, 115lbx3
WPU 24kg x 3, 26kg 2x3
TBDL 225lb x 3, 245lb 2x3
Ab Wheel 1x10

Dips x11,10
DB Curls x11,10
Lateral Raises x 21
Hanging Knee Raises x21

10m Suitcase Carry 24kg (continuous)

100 Deadbugs

Tested each lift to see where I was and I feel like I can pick up where I left off for the most part. I also read Tim Anderson's new book while sick which is why I added some of the 21 rep accessories to replace the airbike work for now.

Feels good to be back!!
 
W59D2

Morning:
OS Resets
10m Backwards Leopard Crawl
30m Zone 2 Echo Bike

Afternoon:
Easy Strength 22/40
KB Swings 5x15 28kg
OHP 3x3 115lb
WPU 3x3 26kg
TBDL 3x3 245lb
Ab Wheel 1x10
Dips x 11,10
BB Curls x 21
Lateral Raises x21
Hanging Knee Raises x21

10m Sandbag Bearhug Carry 100lbs

100 Gaitbugs
 
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