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Honest Effort

Hopefully last session I'll have to do with this headcold.

All cluster sets done with 10-15 sec repeats =3 exhales

Warmup:
sandbag burpees 60# x20

sandbag frontloaders 60# x7
Skater squat 90lbs x8
sandbag frontloaders 60# Clusterset 4/4/4
sandbag frontloaders 60# CS 4/4/4/4
Skater squat 90# CS 5/5/5

sandbag upright shoulder pull 60# x10
hamstring extensions 20lb x8
sandbag upright shoulder pull 60# CS 6/6/6
hamstring extensions 20lb CS 4/4/4
sandbag upright shoulder pull 60# CS 6/6/6/6
hamstring extensions 20lb CS 4/4/4

cossack stretch to lizard
tricep press 50 lbs x8
seated twist
hamstring stretch
tricep press 35lbs x12
 
Circuit HIT,
Uggh, still have the headcold. Slept in till past 9am. I normally take ibuprofen when I have a head cold to relieve the sinus pain, and while I don't get colds that often I have noticed my weights/endurance don't suffer even when I feel like garbage. Some studies show ibuprofen to be positive for muscle training. Other studies show it is not good for distance athletes. Normally I avoid it as it gives me hypertension.

Influence of acetaminophen and ibuprofen on in vivo patellar tendon adaptations to knee extensor resistance exercise in older adults

Subbing out the sandbag cleans for the snatches has really made these unpleasant...


warmup:
sandbag burpees 60# x20

Done in 5 minute segments:

2 minute uninterrupted interval, use any extra time to recover
Sandbag shoulder cleans 60# x8 R shoulder
Rolling getup 60# sandbag x 5 R leg

2 minute uninterrupted interval, use any extra time to recover
Sandbag shoulder cleans 60# x8 L shoulder
Rolling getup 60# sandbag x 5 L leg

use last minute for recovery

Repeat x5 for 25 minutes total

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Last edited:
warmup
Sandbag burpees 20 reps

Alternating SLDL 60# x10
sandbag laterals 60# x8
SLDL 90# x3/3/3
sandbag laterals 60# x4/4/4
SLDL 90# x3/3/3
sandbag laterals 60# x4/4/4

Sissy Squat bodyweight x10
1 arm row 90# sandbag x8
Sissy Squat +20lbs x4/4/4 - last cluster done w/out the extra weight
1 arm row 90# sandbag x4/4/4
Sissy Squat +20lbs x4/4/4 - last cluster done w/out the extra weight
1 arm row 90# sandbag x4/4/4

Side to side crunches, 4 repeats = 1 rep, x15
cossack stretch
tricep press 50 lbs x10
seated twist
Side to side crunches x10
hamstring stretch
tricep press 35lbs x12
 
2/13
Warmup:
sandbag burpees 60# x20

sandbag frontloaders 60# x8
Skater squat 90lbs x8
sandbag frontloaders 60# Clusterset 4/4/4
Skater squat 90# CS 5/5/5
sandbag frontloaders 60# CS 4/4/4/4
Skater squat 90# CS 5/5/5

sandbag upright shoulder pull 60# x10
hamstring extensions 20lb x8
sandbag upright shoulder pull 60# CS 6/6/6
hamstring extensions 20lb CS 5/5/5
sandbag upright shoulder pull 60# CS 6/6/6/6
hamstring extensions 20lb CS 5/5/5

cossack stretch to lizard
tricep press 50 lbs x8
seated twist
hamstring stretch
tricep press 35lbs x12
 
Today first session since having a vein sealed in my left thigh last Thurs.
Finally grooving the Sissy Squats - starting to feel like Hack squats - they are closely related in terms of what they do, but the Sissys really nail the quads.


warmup
Sandbag burpees 20 reps

Alternating SLDL 60# x10
sandbag laterals 60# x8
SLDL 90# x3/3/3
sandbag laterals 60# x4/4/4
SLDL 90# x3/3/3
sandbag laterals 60# x4/4/4

Sissy Squat +20lbs x10
1 arm row 90# sandbag x8
Sissy Squat +20lbs x4/4/4
1 arm row 90# sandbag x4/4/4
Sissy Squat +20lbs x4/4/4
1 arm row 90# sandbag x4/4/4

Side to side crunches, 4 repeats = 1 rep, x15
cossack stretch
tricep press 50 lbs x10
seated twist
Side to side crunches x10
hamstring stretch
tricep press 35lbs x12
 
masa said:
What happened to your thigh, if I may ask?
Click to expand...

Noticed one of the veins along my shin had become really large, and also had begun doubling back on itself. Dark blue/purple veins breaking out all over the top of my left foot, the surface actually becoming bumpy like the skin of an octopus.

I could have ignored that, but the entire lower leg started to ache from time to time, alleviated by wearing runner's compression socks. Elevating the leg also immediately restored color, vein size etc.

Saw a vein specialist, after ultrasound determined a valve in one of the veins had pretty much completely failed, causing a pressure spike in my lower leg any time I was upright. In extreme cases this can lead to sores breaking out around the impacted veins.

Had it sealed off last Thurs - catheter inserted alongside the knee and a heated probe of some sort run all the way almost to my groin. They heat-sealed it shut in three spots. Didn't bother with the cosmetics of having the vein physically removed, is enough it return to normal. Supposedly will take a number of weeks for the remaining veins to fully pick up the flow, but it actually felt better the same day.
 
masa said:
We have pretty similar here. My insurance will get worse though, if I'm not able to find a new job before June.
Click to expand...

I'm very lucky, my job is flexible with my hours, and the insurance thing.

If I had to get it through my employer for a family policy it runs over $1200/month with deductibles. Madness.
 
Sandbag metcons - chopped the shoulder cleans to 6 and added a rep to the rolling getups. Rolling getups are tough stuff.


warmup:
sandbag burpees 60# x20

Done in 5 minute segments:

2.5 minutes
Sandbag shoulder cleans 60# x6 R shoulder
Rolling getup 60# sandbag x 6 R leg

2.5 minutes
Sandbag shoulder cleans 60# x6 L shoulder
Rolling getup 60# sandbag x 6 L leg


Repeat x5 for 25 minutes total

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Stepping away from clusters for a few sessions in favor of some Rest/Pause

Warmup:
sandbag burpees 60# x20

sandbag frontloaders 60# x8
Skater squat 90lbs x10
sandbag frontloaders 60# x7
Skater squat 90lbs x10
sandbag frontloaders 60# xR/P- 6/3
Skater squat 90# xR/P -10/5

sandbag upright Row 60# x15
hamstring extensions 20lb x10
sandbag upright Row 60# x12
hamstring extensions 20lb x10
sandbag upright shoulder pull 60# xR/P -10/4/4
hamstring extensions 20lb xR/P 10/6

cossack stretch to lizard
tricep press 50 lbs x10
seated twist
hamstring stretch
tricep press 40lbs x8
 
Toying with idea of increasing metcon % to 2 times/week between resistance workouts, dropping Iso and HIIT.

2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag power cleans x8 with heels coming off the floor at least, entire foot most of the time
60# left shoulder sandbag Tactical Getup x5

60# sandbag power cleans x8 with heels coming off the floor at least, entire foot most of the time
60# right shoulder sandbag Tactical Getup x5

Repeat 5 times for 25 minutes total

Video of the hamstring extensions I do with a 20lb kettlebell - this is a really tough little movement

 
warmup
Sandbag burpees 20 reps

Sandbag Good Mornings 90#x10
sandbag laterals 60# x8
Sandbag Good Mornings 90#x20
sandbag laterals 60# x7
Sandbag Good Mornings 90#x15
sandbag laterals 60# x8/5 Rest/Pause

Sissy Squat 35lbs x8
1 arm row 60# sandbag x15
Sissy Squat 35lbs x8
1 arm row 90# sandbag x8
Sissy Squat 35lbs x7/5 dropset to bodyweight
1 arm row 90# sandbag x6/10 dropset 60#

Side to side crunches, 4 repeats = 1 rep, x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
Side to side crunches x15
hamstring stretch
tricep press 40lbs x12
 
warmup:
sandbag burpees 60# x20

Done in 5 minute segments:

2.5 minutes
Sandbag shoulder cleans 60# x6 R shoulder
Rolling getup 60# sandbag x 6 R leg

2.5 minutes
Sandbag shoulder cleans 60# x6 L shoulder
Rolling getup 60# sandbag x 6 L leg


Repeat x5 for 25 minutes total

cossack stretch to
lizard stretch
seated twist
hamstring stretch
 
Yesterday
Warmup:
sandbag burpees 60# x20

sandbag frontloaders 60# x7
Skater squat 90lbs x10
sandbag frontloaders 60# x7
Skater squat 90lbs x10
sandbag frontloaders 60# xR/P- 6/3/2
Skater squat 90# xR/P -10/5

sandbag upright Row 60# x15
hamstring extensions 20lb x10
sandbag upright Row 60# x12
hamstring extensions 20lb x10
sandbag upright shoulder pull 60# xR/P -10/4/2
hamstring extensions 20lb x12

cossack stretch to lizard
tricep press 50 lbs x8
seated twist
hamstring stretch
tricep press 40lbs x12

Today, added 10lbs steel shot to my 60# bag:

2.5 minute intervals with about 90 seconds of work, 60 seconds rest
70# sandbag power cleans x8 with heels coming off the floor at least, entire foot most of the time
70# left shoulder sandbag Tactical Getup x5

70# sandbag power cleans x8 with heels coming off the floor at least, entire foot most of the time
70# right shoulder sandbag Tactical Getup x5

Repeat 5 times for 25 minutes total

side to side crunches 20
cossack stretch to lizard
side to side crunches 15
seated twist
hamstring stretch
side to side crunches 15
 
warmup
Sandbag burpees 20 reps

Sandbag Good Mornings 100#x15
sandbag laterals 60# x8
Sandbag Good Mornings 100#x15
sandbag laterals 60# x10
Sandbag Good Mornings 100#x12
sandbag laterals 60# x8/5 Rest/Pause

Sissy Squat 35lbs x10
1 arm row 90# sandbag x10
Sissy Squat 35lbs x10
1 arm row 90# sandbag x8
Sissy Squat 35lbs x10/4 dropset to bodyweight
1 arm row 90# sandbag x7/5 dropset 60#

Side to side crunches, 4 repeats = 1 rep, x15
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
Side to side crunches x15
hamstring stretch
tricep press 40lbs x10
 
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