Monday, 3/23/09

As soon as I got out of the truck, I was talked into doing some Prowler pushes with 90# of additional weight. They cared not one bit that I was not even warmed up, let alone in the frame of mind for Prowler pushes. Nevertheless, I did:

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It was a spotty training week with two workouts that were pretty good, especially the sandbag session at the week’s end.

Monday, 3/9/09

Sledgehammer Swings: 50/25/25/25/25/.
Double Kettlebell Swings, 40 kg: 10/10/10/10/10/10/.

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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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What do you get when you mix the precision and speed of the Olympic lifts with the speed and power of dynamic effort deadlifts and mix in a strong blend of a 10 old-school strength and strength-endurance exercises from a 71 lb sandbag? A mixed modal beat-down is what I got.

I more or less made up much of this workout tonight and it turned out well. I began with 3 sets of Burgener warm-ups and 3×10 overhead squats with an empty bar.

Here’s the workout:

Snatch:
65×2/75×2/, then two singles @ 88#

Clean and Jerk:
88, clean/88/95/115/139/139

Deadlift DE,
60% 1RM (275#) 5 doubles with one minute rest between sets.
70% 1RM (325#) 5 doubles with one minute rest between sets.

Sandbag lifts, 71#. 10 sets, 10 reps of

Sandbag clean to step ups
Zercher Lunges
Back Squats
Front Squats
Shoulder Squat (L)
Shoulder Squat (R)
Clean, Press and Throw
Back Squat
Jump Squats
Overhead Lunges

I was actually tempted to do something else, but good sense prevailed. A short time later, my appetite surged and my energy waned. Val said I got some “looks” when I busted out the sand bag, especially when I started throwing it. (I apologize for interrupting anybody’s bicep curl sets with my old school stuff).