What training are you doing/have you done today? Vol.2
Discussion
So much hits grip.
I reckon
power-cleans are one of the best for grip, the dynamic element of the move hits mine more than deads or anything else.
I also like the old boxer exercise of rolling a piece of paper, one sheet at a time.
I did buy a captain of crush a few months ago but not really incorporated it into my training.
Hanging by your arms gives you a good grip work-out whilst also helping with back/shoulder issues at the same time.
I reckon
power-cleans are one of the best for grip, the dynamic element of the move hits mine more than deads or anything else.
I also like the old boxer exercise of rolling a piece of paper, one sheet at a time.
I did buy a captain of crush a few months ago but not really incorporated it into my training.
Hanging by your arms gives you a good grip work-out whilst also helping with back/shoulder issues at the same time.
ORD said:
Injury is healed in that I am feeling no discomfort or pain. It's just not all firing properly!
Today:
Leg Press - 5x12-5 reps
Bench Press - 5x12-5 reps
DB Fly's - 4x16-12 reps
weighted Chest Dips - 4x13-9 reps
DB Cross-Bench Pullovers - 4x16-12 reps
BB BOR - 4x12-10 reps
Deadlift - 5x8-5 reps (mixed grip and straps for final set)
Weighted Wide Grip Pull Ups - 5x5
Seated Pulley Row - 4x16-12 reps
Leg Press - 5x12-5 reps
Bench Press - 5x12-5 reps
DB Fly's - 4x16-12 reps
weighted Chest Dips - 4x13-9 reps
DB Cross-Bench Pullovers - 4x16-12 reps
BB BOR - 4x12-10 reps
Deadlift - 5x8-5 reps (mixed grip and straps for final set)
Weighted Wide Grip Pull Ups - 5x5
Seated Pulley Row - 4x16-12 reps
Not posted here in a while. Currently at a strength and conditioning camp out in Thailand and have been doing some brutal circuits as I put the weights down to recover from injury. The heat combined with challenging routines and coaches who show no mercy is tough!
MB = medicine ball
KB = kettle bell
Workout One - 30 minutes, split into three clusters. "Bike" is a spin bike brought out into the main gym floor.
Cluster one (do Run, Bike, Squat, then repeat twice more).
Run: 500-600-700m
Hover on bike: 700-600-500m
KB Squat: 10-15 20 reps w/ 24KG
Cluster two (pyramid - so 500m bike, then 500m bike + mountain climber, then 500m bike+mountain climb+swings, etc):
500m bike sprint (seated)
50 mountain climber
20 KB swings
15 MB slams
10 burpees
5 KB clean
1 x 500m run
Cluster three:
500m run, 50m bear crawl - Repeat until time is up
I managed to get to the KB cleans. No-one completed it, I was fastest in session!
Workout Two - 30 minutes. Change exercise when person on sled/prowler has completed 4-5 20m runs. 5 seconds rest period between exercise. Miss the start of your next exercise and the whole crew gets punished.
1 - KB deadlift (32kg)
2 - MB press up
3 - Aerodyne
4 - MB thruster
5 - Plyo lunge
6 - KB deadlift into high pull
7 - MB over shoulder (20kg)
8 - V jump
9 - aerodyne
10 - man maker (push up, DB row, jump forward into DB thruster)
11 - Everest climber
12 - squat horizontal press (10kg plate)
13 - battle rope
14 - bear crawl back and forth
15 - burpee box jumps (lateral)
16 - wall ball
17 - sled drag
18 - sled push
Workout 3: Managed to get a snap. Again spin bikes out on the main floor, 30 mins. Sprints are on bike except for "sprint track" which is a 25m-ish sprint underneath the gym. DB = deadball = medicine ball. DB run>Crossfit is the run to their Crossfit gym about 250m down the road with a medicine ball on your shoulder. Not easy in 30 degree heat!
EMOM means Every Minute On (the) Minute - so for cluster 1 you have 1 min to do your 500m sprint, then rest for the remainder of that minute, then whistle goes and you have 1min to do burpees, etc. I.e. the faster you do it, the more rest you get - but sometimes also the more rest you need!
Then for the 700m and 300m clusters they alternate between the sprint and weights. So 700m sprint, then squat, then 700m sprint, then Russian twist, etc. - at your pace, no more EMOM.
I was sure I was going to complete that one but I couldn't do front raises because of my shoulder so I got put onto doing 35(!) med ball slams with 15kg instead which meant I only got halfway through the lunges before the final whistle. Gutted!
The workouts are really great and I highly recommend heading out here if you want to do some conditioning. The place I am ("Fight Street" in Chalong) is swarming with MMA and Muay Thai fighters, so all the restaurants have menus catering to "athletes" and the place is super chilled out (outside of the gym).
MB = medicine ball
KB = kettle bell
Workout One - 30 minutes, split into three clusters. "Bike" is a spin bike brought out into the main gym floor.
Cluster one (do Run, Bike, Squat, then repeat twice more).
Run: 500-600-700m
Hover on bike: 700-600-500m
KB Squat: 10-15 20 reps w/ 24KG
Cluster two (pyramid - so 500m bike, then 500m bike + mountain climber, then 500m bike+mountain climb+swings, etc):
500m bike sprint (seated)
50 mountain climber
20 KB swings
15 MB slams
10 burpees
5 KB clean
1 x 500m run
Cluster three:
500m run, 50m bear crawl - Repeat until time is up
I managed to get to the KB cleans. No-one completed it, I was fastest in session!
Workout Two - 30 minutes. Change exercise when person on sled/prowler has completed 4-5 20m runs. 5 seconds rest period between exercise. Miss the start of your next exercise and the whole crew gets punished.
1 - KB deadlift (32kg)
2 - MB press up
3 - Aerodyne
4 - MB thruster
5 - Plyo lunge
6 - KB deadlift into high pull
7 - MB over shoulder (20kg)
8 - V jump
9 - aerodyne
10 - man maker (push up, DB row, jump forward into DB thruster)
11 - Everest climber
12 - squat horizontal press (10kg plate)
13 - battle rope
14 - bear crawl back and forth
15 - burpee box jumps (lateral)
16 - wall ball
17 - sled drag
18 - sled push
Workout 3: Managed to get a snap. Again spin bikes out on the main floor, 30 mins. Sprints are on bike except for "sprint track" which is a 25m-ish sprint underneath the gym. DB = deadball = medicine ball. DB run>Crossfit is the run to their Crossfit gym about 250m down the road with a medicine ball on your shoulder. Not easy in 30 degree heat!
EMOM means Every Minute On (the) Minute - so for cluster 1 you have 1 min to do your 500m sprint, then rest for the remainder of that minute, then whistle goes and you have 1min to do burpees, etc. I.e. the faster you do it, the more rest you get - but sometimes also the more rest you need!
Then for the 700m and 300m clusters they alternate between the sprint and weights. So 700m sprint, then squat, then 700m sprint, then Russian twist, etc. - at your pace, no more EMOM.
I was sure I was going to complete that one but I couldn't do front raises because of my shoulder so I got put onto doing 35(!) med ball slams with 15kg instead which meant I only got halfway through the lunges before the final whistle. Gutted!
The workouts are really great and I highly recommend heading out here if you want to do some conditioning. The place I am ("Fight Street" in Chalong) is swarming with MMA and Muay Thai fighters, so all the restaurants have menus catering to "athletes" and the place is super chilled out (outside of the gym).
Edited by 22s on Wednesday 12th July 16:24
Heavy bag session. Good warm up with 3x3minutes of skipping and stretch, then 10x3minutes of bag work with Thai boxing. Still struggling with my feet not being conditioned so tearing up the underneath abit with the twisting no need to recondition my shins as well.
Good stretch warm down and then a stretch just before bed tonight.
Good stretch warm down and then a stretch just before bed tonight.
Good one this morning>
EZ preacher: 70kg x 6, 60 x 10
Hammer Curls: 30's x 15
Calf press: 200kg x 20 (7 sec pause at the top, and 7 sec stretch at the bottom)
Squat: 250kg x 4
GHR: BW x 27
Ran out of ibuprofen, which really numbs mu glute for squats- result was painful squatting.... I was extremely close to failing the second rep as I lost my line and tipped forward- max effort to control it. Regrouped and did another two, though head/nerve was a bit gone by then.
Weird, but watching the vid back, they all look easy, even the second one- definitely not the case! - www.instagram.com/p/BWhD5y7DpmG
EZ preacher: 70kg x 6, 60 x 10
Hammer Curls: 30's x 15
Calf press: 200kg x 20 (7 sec pause at the top, and 7 sec stretch at the bottom)
Squat: 250kg x 4
GHR: BW x 27
Ran out of ibuprofen, which really numbs mu glute for squats- result was painful squatting.... I was extremely close to failing the second rep as I lost my line and tipped forward- max effort to control it. Regrouped and did another two, though head/nerve was a bit gone by then.
Weird, but watching the vid back, they all look easy, even the second one- definitely not the case! - www.instagram.com/p/BWhD5y7DpmG
didelydoo said:
Good one this morning>
EZ preacher: 70kg x 6, 60 x 10
Hammer Curls: 30's x 15
Calf press: 200kg x 20 (7 sec pause at the top, and 7 sec stretch at the bottom)
Squat: 250kg x 4
GHR: BW x 27
Ran out of ibuprofen, which really numbs mu glute for squats- result was painful squatting.... I was extremely close to failing the second rep as I lost my line and tipped forward- max effort to control it. Regrouped and did another two, though head/nerve was a bit gone by then.
Weird, but watching the vid back, they all look easy, even the second one- definitely not the case! - www.instagram.com/p/BWhD5y7DpmG
Looks, good - but probably the Thrash Metal putting you off! EZ preacher: 70kg x 6, 60 x 10
Hammer Curls: 30's x 15
Calf press: 200kg x 20 (7 sec pause at the top, and 7 sec stretch at the bottom)
Squat: 250kg x 4
GHR: BW x 27
Ran out of ibuprofen, which really numbs mu glute for squats- result was painful squatting.... I was extremely close to failing the second rep as I lost my line and tipped forward- max effort to control it. Regrouped and did another two, though head/nerve was a bit gone by then.
Weird, but watching the vid back, they all look easy, even the second one- definitely not the case! - www.instagram.com/p/BWhD5y7DpmG
didelydoo said:
Dunno.....- got them in sports direct for a fiver ages ago! They're marvel ones, Captain America- also have Ironman ones, which cost the same.
________________________________________________________________________________________________________________
Today, nothing special, just grind (and quite a long session, too, but quite a few isolations..)
Back Extensions - 2x20
Box Squats - 7x12-3 reps
Standing BB O/H Press - 6x12-5 reps
Low Pulley Lat Raises - 4x20-12 reps
High Pull - 4x10-5 reps
Face Pull - 4x14-10 reps
CG Bench Press - 5x12-3 reps
Standing EZ Curl - 4x14-8 reps
Seated EZ Triceps Extensions - 4x12-8 reps
Incline DB Curl - 4x12-8 reps
Weighted Dips - 2x12-9 reps
Cable Preacher Curls - 3x12-6 reps
Gassing Station | Health Matters | Top of Page | What's New | My Stuff