Enter Through the Barbarian’s Gate
"Chipmunk Cheeks" locks out an RDL
Good stuff happened this week and Tuesday was a high volume, CNS-blasting session, masterly programmed by the Brengel. The week finished with a deloading week, starting on Saturday, followed by an unexpected, surprise training session Sunday.
To the log:
Tuesday, 10/27/09
Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second.
Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage.
Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.
One of the most insidious devices ever constructed is the Prowler. If you ever went up against one, you know what I am talking about and you probably even know what “Prowler Flu” is. It was our “finisher” for Saturday’s training session and it fully completed it’s task with predictable outcomes.
This week is the start of the second cycle after a week of deloading.
The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!
I thought a deload week would be easier than the previous 3 weeks. Different, tough, but not easy!
This is the time of the year southern Californians dread; wildfire season. With at least 4 wildfires raging along with triple-digit temperatures and low humidity, this is a very challenging time for the firefighters doing what they do best, but not without big problems, including casualties and injuries.
Yes, I suppose you could call this a power stare
With it’s infomercial-sounding name, the Hungarian Core Blaster is nothing more than a loadable pin. One of it’s uses is in a strongman event called Power Stairs.
The best way I know to describe power stairs is deadlifting up stairs for weight and time.
The Prowler Awaits It's Next Victim
Jim Wendler of EliteFTS has been coughing up lung for 4 years with the Prowler. In his article, The Prowler Challenge, he gives up his “favorite” 4 Prowler workouts.
Amnesty International should see these Prowler workouts. Waterboarding is a cool shower compared to walking around the block with one of these beasts.
It seems whenever I link to some kind of training routine it serves as a reminder to me that it is time to do one of them. So that time has come. Which workout should I do? Tough call in all cases.
Recently, I linked to an article strength coach Steven Morris has over at EliteFTS about his Top 11 exercises for athletes.
Overhead Lifting With Sandbags
One of the tools Coach Morris uses for his football athletes is the sandbag, which is becoming one of my favorite tools in the arsenal.
Monday, 2/23/09
Sledgehammer Swings, up-tempo: 7 x 30
Prowler Sled, no additional weight: 7 laps, using all handles.
Kettlebell Alternate Press, 2 x 44#: 3 x 20
Kettlebell Swings, 2 x 44#: 20
Kettlebell Front Squats, 2 x 44#: 3 x 10
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