Post your last Session!

William

Double-Digit Post Count
Got froggy yesterday after the squats and tried a few singles. Made 275, then 295, and finally 315.

New PR for me. Woo!

Today was simple. 9 deadlift singles at 255, 15 L-sit chinups to the chest.
 

Steve Freides

Forum Administrator
Staff member
Senior Certified Instructor
If at first you don't succeed, post an unembedded video link:

Deadlift 325 x 2 on 2-1/4" platform

http://youtu.be/vVrA6fR3wjQ

-S-
 

ewu32

My Third Post
Certified Instructor
I don't visit the forum as I aften as I like, but I do like this thread; some great workouts!

today was short...Deadlift 275x5, 315x5, 365x2, then Pistols 28kg 1/1, 32kg 1/1, 36kg 1/1

simple yet productive
 

Mike Lindner SFG II

More than 300 posts
Certified Instructor
Yesterday was session two of SAP Protocol

 

1. Double Cleans x5
2. Double Presses x5
3. Double Front Squats x5
4. Double Push Presses x5

4 ROUNDS
2’-3’ MINUTES REST BETWEEN.

 

This kicked my butt hard with double 20kgs
 

dmaxashman

Triple-Digit Post Count
4x100m 18 seconds, 3x400m 1:30, rest=work.  seems kind of slow, the 400m are on pace for a 6 minute mile but they are spaced into 3 sets with significant rest.
 

Mike Lindner SFG II

More than 300 posts
Certified Instructor
Workout yesterday was as followed
1. Double Swings x 10
2. Double Cleans x 5
3. Double Push Presses x5
4. Renegade Rows x 5 each side
5. Double Front Squats x 5

4 Rounds with 2’-3’ min rest between rounds, all completed with 24kgs

 

Finished with some 1 Handed swings with my 32kg going (10 + 10) * 5 top of the minute style. Felt pretty strong after that.
 

mindfirst

Double-Digit Post Count
Did a body reset series:

crawling

body rolls

body rocks

20 mins of hill walking

Balance work:

walked on 2”x6” and 2”x4” all at different heights

Pulled 150 lbs as 1rm with bar height at 12” from ground (personal best!!)

*I have CP with limited mobility. When I started doing DLs bar height was at 16” so I                          gained 4” of mobility. Oh 150 is 1.5 of my bodyweight.
 

charlton13

Double-Digit Post Count
yesterday:

warmup: 5 minutes on jump rope, t-spine mobility drills, halos, Bretzel 1.0.

workout: C & P Ladder with 60lb bell 5 x 3,5,7 with 2 pullups on 1st and 2nd run

KB Swings with 60 lb bell 220 swings in 10 minutes @ 22/minute

 

finished with halos, t-spine mobility, bretzel 1.0 and hip flexor stretches

 

 

 
 

Mike Lindner SFG II

More than 300 posts
Certified Instructor
Memorial Day Training/SAP Session #4:

 

SESSION FOUR (M)
1. Double Presses x 5
2. Double Front Squats x 5
3. Double Swings x 10
6 ROUNDS
2’ REST BETWEEN

 

Double 24's the whole time. Took me a while to complete as I had to catch my breath in the middle of DFSQ's and DSW's but I pushed through all 6 rounds.
 

LoneRider

More than 300 posts
Today's Workout:

Press @ 115 lbs: 5,3,2
Deadlift @ 300 lbs: 5,3,2
Weighted Pullups @ 25 lbs: 10,7,5,3,2

Conditioning Workout:

10 Minutes AMRAP:

40' Farmer's Walk at 60 lbs
5 x Plate Situps @ 45 lbs
40' Farmer's Walk at 60 lbs
3 x Scotty Bobs @ 60 lbs

I accomplished three complete rounds and 1 x 40' farmer's walk.
 

William

Double-Digit Post Count
Taking a break from the barbell this week...good old aching knees need a few days off.

5 x 5 chinups to chest

5 x 5 handstand pushups

3 x 50ft. sled pull
 

jgruginski

More than 300 posts
I just did a ladder within a ladder for C&Ps since I can't do 3(1,2,3 ) ladders with the 32 yet and want to make sure I get a minimum number of quality reps in.

1+1 with 32, then 2+2 and 3+3 with a 28.

1+1 and 2+2 with 32, then 3+3 with the 28

1+1, 2+2, 3+3 with the 32

Then 50 unbroken snatches (hand switches at 15/15, then 5/5, 5/5) with the 24 to get myself ready to knock out the snatch test. My goal is to try to do 90 unbroken using 15 reps per hand. That should leave me with about a minute for the last 10. On a snatch only day, that should happen soon.
 

jgruginski

More than 300 posts
I just did a ladder within a ladder for C&Ps since I can't do 3(1,2,3 ) ladders with the 32 yet and want to make sure I get a minimum number of quality reps in.

1+1 with 32, then 2+2 and 3+3 with a 28.

1+1 and 2+2 with 32, then 3+3 with the 28

1+1, 2+2, 3+3 with the 32

I feel like this will get me to 3(1,2,3) ladders quickly based on how it felt today. Being that I don't plan on getting 36s for a while and I have a 40, I want to progress to using the 32 solidly so I can run through ROP with it and then tackle the 40 by the end of summer.

After the ladders I did 50 unbroken snatches (hand switches at 15/15, then 5/5, 5/5) with the 24 to get myself ready to knock out the snatch test. My goal is to try to do 90 unbroken using 15 reps per hand. That should leave me with about a minute for the last 10. On a snatch only day, that should happen soon.
 

Stefan

Triple-Digit Post Count
Yesterdays training...

Workout 1: 6 x 6 (A1) RTO ring dips, (A2) Standing Stefan barbell curls.
20 seconds rest between sets. Will lower the rest periods next week.

Workout 2: Same as 1.

Workout 3: Static position training.
 

Mike Lindner SFG II

More than 300 posts
Certified Instructor
Took a day off yesterday to recoop from lack of sleep but nailed it today.

1. Double Presses x 5
2. Renegade Rows x 5
3. Double Swings x 5
4. Double Cleans x 5
5. Double Front Squats x 5

5 rounds with 2 minutes rest in between double 20kg's the whole way through.
 

Carnivore1

Double-Digit Post Count
This morning I did some Pat Flynn combined with the PM and some Tim Anderson Original Strength.

10 sets of 5 reps double C&P and front squats.

15 minutes of swings with some crawling and jogging for active recovery. Swings were two handed one handed and some double one handed.

Good times.
 
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