Sven Tobie
Level 2 Valued Member
thanks for sharing your ideas and implements @North Coast Miller ! Your log is a goldmine of ideas and alternatives to look at and to try. Truly very inspirational !
Honest Effort
- Thread starter North Coast Miller
- Start date
North Coast Miller
Level 9 Valued Member
Thanks for taking a look!
North Coast Miller
Level 9 Valued Member
Had an air-squat competition with the kids last night, must have done close to 150 - kept losing count.
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 50# x10
Skater backsquat 90lbs x12
sandbag frontloaders 50# x10
Skater backsquat 90lbs x15
sandbag frontloaders 50# x10
Skater backsquat 90# x12
sandbag upright Row 50# x15
hamstring extensions 20lb x12
sandbag upright Row 70# x10
hamstring extensions 20lb x15
sandbag upright row 70 x12
hamstring extensions 20lb x15
cossack stretch to lizard
crunches x15
tricep press 50 lbs x10
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x10
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 50# x10
Skater backsquat 90lbs x12
sandbag frontloaders 50# x10
Skater backsquat 90lbs x15
sandbag frontloaders 50# x10
Skater backsquat 90# x12
sandbag upright Row 50# x15
hamstring extensions 20lb x12
sandbag upright Row 70# x10
hamstring extensions 20lb x15
sandbag upright row 70 x12
hamstring extensions 20lb x15
cossack stretch to lizard
crunches x15
tricep press 50 lbs x10
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x10
North Coast Miller
Level 9 Valued Member
metcon - switching from power cleans to rotational clean cleaned my clock, even at 3 fewer reps per interval
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
70# sandbag rotational cleans x5
70# left shoulder sandbag Tactical Getup x5
70# sandbag rotational cleans x5
70# right shoulder sandbag Tactical Getup x5
Repeat 5 times for 25 minutes total
side to side crunches 15
cossack stretch to lizard
leg raises 15
seated twist
hamstring stretch
side to side crunches 15
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
70# sandbag rotational cleans x5
70# left shoulder sandbag Tactical Getup x5
70# sandbag rotational cleans x5
70# right shoulder sandbag Tactical Getup x5
Repeat 5 times for 25 minutes total
side to side crunches 15
cossack stretch to lizard
leg raises 15
seated twist
hamstring stretch
side to side crunches 15
North Coast Miller
Level 9 Valued Member
Loaded pushups very tough, haven't done any PUs in over a year.
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sissy Squat 20lbs x10
Pushups x15
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10 + 5 reps unloaded Dropset
Kettlebell Hot Potatoes 40lb x15
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x8
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sissy Squat 20lbs x10
Pushups x15
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10 + 5 reps unloaded Dropset
Kettlebell Hot Potatoes 40lb x15
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x8
North Coast Miller
Level 9 Valued Member
Increased to 70lbs and chopped one off the Decklunge - really tough, but still maintaining 90/60 seconds work to rest.
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 70# x6 R shoulder
Decksquat/lunge 70# sandbag x 5 R leg
2.5 minutes
Sandbag shoulder cleans 70# x6 L shoulder
Decksquat/lunge 70# sandbag x 5 L leg
Repeat x5 for 25 minutes total
20 side to side crunches 1=4
cossack stretch to
lizard stretch
15 leg raises
seated twist
hamstring stretch
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 70# x6 R shoulder
Decksquat/lunge 70# sandbag x 5 R leg
2.5 minutes
Sandbag shoulder cleans 70# x6 L shoulder
Decksquat/lunge 70# sandbag x 5 L leg
Repeat x5 for 25 minutes total
20 side to side crunches 1=4
cossack stretch to
lizard stretch
15 leg raises
seated twist
hamstring stretch
North Coast Miller
Level 9 Valued Member
1 concentric / 3 eccentric pacing for all lifts
Form tweak on the frontloaders
added weight on the hamstring extensions
Warmup:
Jump rope 5 minutes
sandbag frontloaders 50# x20
Sandbag Backsquat 90lbs x12
sandbag frontloaders 70# x12
Sandbag Backsquat 90lbs x15
sandbag frontloaders 70# x12
Sandbag Backsquat 90# x12
Row 70# x10
hamstring extensions 25lb x10
Row 90# x6
hamstring extensions 25lb x10
Row 70 x10
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50lbs x10
Form tweak on the frontloaders
added weight on the hamstring extensions
Warmup:
Jump rope 5 minutes
sandbag frontloaders 50# x20
Sandbag Backsquat 90lbs x12
sandbag frontloaders 70# x12
Sandbag Backsquat 90lbs x15
sandbag frontloaders 70# x12
Sandbag Backsquat 90# x12
Row 70# x10
hamstring extensions 25lb x10
Row 90# x6
hamstring extensions 25lb x10
Row 70 x10
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50lbs x10
North Coast Miller
Level 9 Valued Member
metcon -
still feeling these out a bit for loading/rep count, pretty sure I have it at a nice spot.
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x6
60# left shoulder sandbag Tactical Getup x6
60# sandbag rotational cleans x6
60# right shoulder sandbag Tactical Getup x6
Repeat 5 times for 25 minutes total
still feeling these out a bit for loading/rep count, pretty sure I have it at a nice spot.
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x6
60# left shoulder sandbag Tactical Getup x6
60# sandbag rotational cleans x6
60# right shoulder sandbag Tactical Getup x6
Repeat 5 times for 25 minutes total
Last edited:
North Coast Miller
Level 9 Valued Member
Good Mornings felt really strong, loaded pushups felt really difficult
Using 1 to 3 timing leaves me with not enough reserve or desire to do drop sets or Rest/Pause
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x20
sandbag laterals 50# x10
Sissy Squat 20lbs x10
Pushups x15
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x8
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
Using 1 to 3 timing leaves me with not enough reserve or desire to do drop sets or Rest/Pause
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x20
sandbag laterals 50# x10
Sissy Squat 20lbs x10
Pushups x15
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x8
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
North Coast Miller
Level 9 Valued Member
Dropped back to 60lbs and increased to 7 reps
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total
HR ran between approx 130 and 170.
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total
HR ran between approx 130 and 170.
Last edited:
North Coast Miller
Level 9 Valued Member
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 60# x11
Sandbag Backsquat 70lbs x20
sandbag frontloaders 60# x12
Sandbag Backsquat 90lbs x10
sandbag frontloaders 60# x15
Sandbag Backsquat 90# x15
Row 70# x11
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70 x10
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50lbs x12
Warmup:
Jump rope 5 minutes
sandbag frontloaders 60# x11
Sandbag Backsquat 70lbs x20
sandbag frontloaders 60# x12
Sandbag Backsquat 90lbs x10
sandbag frontloaders 60# x15
Sandbag Backsquat 90# x15
Row 70# x11
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70 x10
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50lbs x12
North Coast Miller
Level 9 Valued Member
metcon -
Jumprope warmup 5 minutes
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x6
60# left shoulder sandbag Tactical Getup x6
60# sandbag rotational cleans x6
60# right shoulder sandbag Tactical Getup x6
Repeat 5 times for 25 minutes total
HR bounced between 125 and 160
Jumprope warmup 5 minutes
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x6
60# left shoulder sandbag Tactical Getup x6
60# sandbag rotational cleans x6
60# right shoulder sandbag Tactical Getup x6
Repeat 5 times for 25 minutes total
HR bounced between 125 and 160
North Coast Miller
Level 9 Valued Member
Sissy squats 35 lbs for all three sets, laterals broke through 10 reps on the last set - they've both been tough ones to get traction with.
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x18
sandbag laterals 50# x12
Sissy Squat 35lbs x10
Pushups x20
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x8/4 dropset bodyweight
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x18
sandbag laterals 50# x12
Sissy Squat 35lbs x10
Pushups x20
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x8/4 dropset bodyweight
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
North Coast Miller
Level 9 Valued Member
Metcons
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total
North Coast Miller
Level 9 Valued Member
End of week feeling pretty beat up.
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 60# x12
Sandbag Backsquat 70lbs x15
sandbag frontloaders 70# x8
Sandbag Backsquat 90lbs x12
sandbag frontloaders 70/50 dropset x7/6
Sandbag Backsquat 90# x15
Row 70# x11
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70/50 dropset 8/6
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x9
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 60# x12
Sandbag Backsquat 70lbs x15
sandbag frontloaders 70# x8
Sandbag Backsquat 90lbs x12
sandbag frontloaders 70/50 dropset x7/6
Sandbag Backsquat 90# x15
Row 70# x11
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70/50 dropset 8/6
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x8
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x9
North Coast Miller
Level 9 Valued Member
A tweak to the Good Mornings. From the low hike posture I straighten my legs prior to hinging up - puts a bit more emphasis on the hams and glute major. I find once I get to about 1/2 bodyweight I cannot maintain straight legs all the way down, but I can straighten them just before ascending.
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x12
sandbag laterals 50# x10
Sissy Squat 35lbs x10
Pushups x20
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10/5 dropset bodyweight
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
warmup
jump rope 5 minutes
Sandbag Good Mornings 70#x20
sandbag laterals 50# x10
Sandbag Good Mornings 90#x15
sandbag laterals 50# x10
Sandbag Good Mornings 90#x12
sandbag laterals 50# x10
Sissy Squat 35lbs x10
Pushups x20
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10
Sissy Squat 35lbs x10
Pushups loaded w/ 50lbs sand x10/5 dropset bodyweight
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x20
hamstring stretch
tricep press 50 lbs x10
North Coast Miller
Level 9 Valued Member
metcon - increased to 7 reps and still made 90/60 second intervals
Jumprope warmup 5 minutes
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x7
60# left shoulder sandbag Getup x7
60# sandbag rotational cleans x7
60# right shoulder sandbag Getup x7
Repeat 5 times for 25 minutes total
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
leg raises x20
seated twist
hamstring stretch
Jumprope warmup 5 minutes
2.5 minute intervals with about 90 seconds of work, 60 seconds rest
60# sandbag rotational cleans x7
60# left shoulder sandbag Getup x7
60# sandbag rotational cleans x7
60# right shoulder sandbag Getup x7
Repeat 5 times for 25 minutes total
Kettlebell Hot Potatoes 40lb x20
cossack stretch to lizard
leg raises x20
seated twist
hamstring stretch
North Coast Miller
Level 9 Valued Member
Did my offset squats with two bags tied together like saddlebags fore and aft - I'll be able to increase loading quite a bit using this method.
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 70# x10
Sandbag offset squat 90lbs x20
sandbag frontloaders 70# x8
Sandbag offset squat 140lbs x10
sandbag frontloaders 70/50 dropset x8/6
Sandbag offset squat 140# x10
Row 70# x10
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70/50 dropset 8/6
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x10
1 concentric / 3 eccentric pacing for all lifts
Warmup:
Jump rope 5 minutes
sandbag frontloaders 70# x10
Sandbag offset squat 90lbs x20
sandbag frontloaders 70# x8
Sandbag offset squat 140lbs x10
sandbag frontloaders 70/50 dropset x8/6
Sandbag offset squat 140# x10
Row 70# x10
hamstring extensions 25lb x10
Row 70# x10
hamstring extensions 25lb x10
Row 70/50 dropset 8/6
hamstring extensions 25lb x10
40lb KB Hot potatoes x20
cossack stretch to lizard
tricep press 50 lbs x10
seated twist
leg raises x15
hamstring stretch
tricep press 50lbs x10
North Coast Miller
Level 9 Valued Member
Metcons
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total
warmup:
jump rope 5 minutes
Done in 5 minute segments:
2.5 minutes
Sandbag shoulder cleans 60# x7 R shoulder
Decksquat/lunge 60# sandbag x 7 R leg
2.5 minutes
Sandbag shoulder cleans 60# x7 L shoulder
Decksquat/lunge 60# sandbag x 7 L leg
Repeat x5 for 25 minutes total