Bret S. training log

[Bret S.]

Pretty nice formula for some multi-modal aerobic work.

Thanks bro, I think next on the list is rowing, step-ups and burpees, I'll include squat jumps in the plan when my body's ready for them again.

 

[f_montgomery]

burpees

?

 

[Bret S.]

Mon 2/15

4 rounds
20 mace turns @ 22lb
10 2hsw @ 36k
10 floor pushup

2 clean, 2 swing, 1 snatch
4 NR @ 36k

Snatch
20 NR @ 28k

Mace
2 x 60 turns @ 22lb

 

[blutsj]

Mon 2/15

4 rounds
20 mace turns @ 22lb
10 2hsw @ 36k
10 floor pushup

2 clean, 2 swing, 1 snatch
4 NR @ 36k

Snatch
20 NR @ 28k

Mace
2 x 60 turns @ 22lb
View attachment 12900

Are you doing 360's or 2 to 10's with the mace? If 360"s , do you do one round all reps to the left and next round to the right, or are they total reps both sides?

 

[Bret S.]

Are you doing 360's or 2 to 10's with the mace? If 360"s , do you do one round all reps to the left and next round to the right, or are they total reps both sides?

I'm doing 360's, once in a while I do 10/2's, this day I did 60 all in the same direction with the right hand low, then 60 in the same direction with the left hand low.. Normally I'll split directions 50/50 and vary hand positions. I prefer doing 360's, they seem to do more for my shoulder health.

 

[Bret S.]

Tues 2/16

1 hr. ruck at the lake (33 lbs), beautiful day.
Nice session on varied terrain, beat my 30 min time heading out by 41 sec on the return.

Walked a few miles on Sunday at Shelter Island, downtown across the bay and Coronado Island

 

[Bret S.]

Wed 2/17

Snatch & Mace (rotating - snatch L, snatch R, 20 mace turns)
20NR snatch total @ 24k (5r per set)
10NR mace total (20r per set)
100 mace turns @ 22lb
100 mace turns @ 26lb

Double clean & press
4 x 1 @ 24k

 

[Bret S.]

Fri 2/19

Back to the well on this one.. start with rowing, then mace, then step-ups. I just go with rowing and step-ups until I get bored, then move on to the next bit.. rowing feels particularly medicinal in this format.. shrugs

40 mace turns x 7, then 100 non-stop as a finisher..

 

[f_montgomery]

Wed 2/17

Snatch & Mace (rotating - snatch L, snatch R, 20 mace turns)
20NR snatch total @ 24k (5r per set)
10NR mace total (20r per set)
100 mace turns @ 22lb
100 mace turns @ 26lb

Double clean & press
4 x 1 @ 24k
View attachment 12920

Nice combo.

 

[Bret S.]

Nice combo.

Thanks bro, I'll keep it and use it until I can run again.

 

[Bret S.]

Mon 2/22

Rolling snatch, pullup, pushup x 10 rounds
Snatch L x 5 @28k
Snatch R x5 @28k
Pullup x 5
Band ring pushup x 5

Total
20 NR snatch
50 pullup
50 RPU

 

[Bret S.]

Tues 2/23

5 rounds
Jump squat x 5
40 mace turns @22lb

5 rounds
Rowing
40 mace turns @22lb

 

[Francisco]

Hi Bret! How’s the calf feeling? Hope you are on the mend!!!

 

[Bret S.]

Hi Bret! How’s the calf feeling? Hope you are on the mend!!!

Hey Francisco! You must have ESP, I've been thinking about connecting with you. I have a problem above the calf I'm working through, it's gonna take awhile is my gut feeling.

How's Spain treating you? Things settling down a bit there?

PM me bro ?

 

[Bret S.]

Thurs 2/25

Navy SEAL burpees
4 rounds of 5 continuous
Then 40 singles on the :30 sec

ABC complex - dbl 20's x 10

 

[Bret S.]

Fri 2/26

Rowing and mace
40 mins row
2 x 100 mace turns @ 22lb
Nice recovery session, a little sore today after yesterdays change up.

 

[Bret S.]

Sat 2/27

Mixed bag
Snatch - 10NR @ 24k
NS Burpee x 10
Snatch - 10NR @ 28k
NS Burpee x 10
Mace - 5 x 20 turns @ 30lb

 

[blutsj]

Sat 2/27

Mixed bag
Snatch - 10NR @ 24k
NS Burpee x 10
Snatch - 10NR @ 28k
NS Burpee x 10
Mace - 5 x 20 turns @ 30lb
View attachment 13011

Simple and great routine. Is a navy seal burpee the same as the 8 count bodybuilder?

 

[Bret S.]

Simple and great routine. Is a navy seal burpee the same as the 8 count bodybuilder?

Not the same, here's the NS burpee I'm doing.. got the idea and motivation from this Marine stud known as Iron Wolf.

 

[blutsj]

Not the same, here's the NS burpee I'm doing.. got the idea and motivation from this Marine stud known as Iron Wolf.

Thanks