The Glade 4.0

Quote from a friend: "Sprints = 6 pack". She's right too, I am going to start up doing sprints again now that the weather is warm.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

What do you mean by sprints?

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Wind sprints = 6 pack, yes they do. Have heard guys say that at the gym.

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Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

HIIT (High Intensity Interval Training) Sprints or wind sprints yeah. That vid is basically what I do although I break it out to sprint 30 seconds, rest 30-60 seconds, repeat. Sprint means just that though. Not just run at a fast pace, it means **** RUN like someone just punched your girlfriend in the face and you need to catch his ***. All out.

Warning, it will hurt bad. Dont over do it. Easily hit puke territory with sprinting. It's great though.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Haha, that quote is awesome!

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Exercise

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Yesterday:

EDIT: Forgot: Bench press 3x5 @ 200lbs, then the below.

Run 1 Mile
Then
10-9-8-7-6-5-4-3-2-1 of:
24k Kettlebell swings
Push ups
Pull ups

So 10 KB swings, 10 push ups 10 pull ups
9 KB 9 push ups 9 pull ups etc

Warm weather and a good workout. Felt great.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Holy **** that's intense. Well-played sir!

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I was honestly a bit uh... intimidated when i saw this was the workout, but I really did feel fantastic afterwards. Go endorphins.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

If I tried that I would be seeing psychodelic rainbows before I got to round 4 lol. Seriously kudos to you!

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Today:

Olympic Skill Training
12 minutes of Snatch Progression:
Power snatch to overhead squat, drop bar
Snatch deadlift to hang squat snatch, drop bar
Full squat snatch, drop bar

Increase weight with each complete sequence

Full snatch: http://www.youtube.com/watch?v=OmGK4qJz6a4

Very technical lift, it's fun though.

Workout of the Day (sustained effort)
7 Rounds
7 Ring dips
7 Knees 2 elbows
7 Sumo deadlift high pulls 95#

I had to use bands for the ring dips because I suck at ring dips. The rings force you to use all those little stabilizer muscles and I'm still not quite there yet.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

15 Clean & Jerks 105#

THEN
"Helen"
3 Rounds
400m Run
21 Kettle bell swings 24kg/16kg
12 Pull-ups

THEN
15 Clean & Jerks @105#

Rough. This will definitely get my wind back though.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Tuesday was:

Strength Training
Squat (2x5, 1x5+)

I did 300 lbs 5, 5 and 10 reps, felt really good. My coach actually commented that the final set was "badass"

Workout of the Day (max effort)

As many rounds as possible in 10 min of:
10 Kettlebell swings 24kg
10 Ring Dips

I did 7 rounds. Very rough, still sore.

Yesterday I tried running but I was way too tight.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Yesterday:

5RM Deadlifts @ 330

WoD:

Every minute on the minute for 12 rounds:
4 power snatch @75 lbs
4 burpees

Ugh. My legs were on fire.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

Press 3x5 @115 Went light

WoD:

4 rounds of:

Row 500 meters
15 kettlebell swings @ 20k

Time was 12:42

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

returning to sprints: they may equal a six-pack but they are the most unbelievably painful workout I can think of.

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"Hysterical children shrieking about right-wing anything need to go sit in the corner and be quiet while the adults are talking."

Yeah brutal but effective!

Last night:

Strength Training
Squat 2x5 @ 300lbs 1x9 @ 300 lbs

Workout of the Day (sustained effort)
As many rounds and reps as possible in 15 minutes.
Where 1 round =

3 Box jumps 24"/20"
3 Push-ups
3 Pull-ups
6 Box jumps 24"/20"
6 Push-ups
6 Pull-ups
9 Box jumps 24"/20"
9 Push-ups
9 Pull-ups

I completed 4 rounds and up to the 6 pull ups of the 5th.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Bench (2x5, 1x5+) 200# 5, 5, 8


Workout of the Day (max effort)
200m Sprint
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3 rounds of:
15 Kettlebell swings 20kg
20 Push-ups
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200m Sprint
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3 rounds of:
15 Kettlebell swings 20kg
20 Push-ups
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200m Sprint

Time: 13:45

First sprint I was fast as hell, after that it was more like a fast jog

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Couldnt make the gym today, tomorrow for sure.

I started doing this: http://hundredpushups.com/index.html

Figure I'll do that and sprints on non rest days that I cant make the gym.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Deadlift 5RM@340

Then

Workout of the Day (sustained effort)
30 Overhead squats 95#
30 Hang power cleans 95#
30 Knees to elbows
30 Push Press 95#
30 Pull-ups
30 Air squats

Time: 13:32

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Press (2x5, 1x5+) @ 115 lbs 5, 5, 7

Workout of the Day (interval)
Alternate movements on the minute for 20 minutes
10 Box jumps 20"
5 Power snatch 95#

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength
Deadlift 5RM @ 330

Conditioning (max effort)
"Fran"
21-15-9
Thrusters 95#
Pull-ups

8:52

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength
Bench (2x5, 1x5+) 202.5 lbs 5-5-6

Conditioning (interval)
20 minutes of:
30 Sec max burpees
30 Sec rest
30 Sec max sit-ups
30 Sec rest
cont' for 20 minutes.

208 reps total

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Thursday:

Strength
Press (2x5, 1x10)@ 110#

Conditioning (max effort)
3 Rounds
25 Box jumps 20"
25 Kettlebell swings 16kg
200m Run

Dont remember my time, 13 something? maybe?

Friday

Strength
Squat (2x5, 1x8) 315#

Saturday:

Run 1.2 miles

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe