The evening session included many things. Loud things such as sledging and tire flips. If you read the post from a few weeks ago about our run in with the law, you know why. The women did a total of 250 sledges each with AirDyne between.
Matt hit a new PR on his DB Snatch (55lb) and took his 100 Tire Flip Test (400lb) and finished in 9:18! Pretty good for only being 15 years old.
We also had a familiar face return to the gym. Doug is back! And he will be sore today! He met our sandbag for the first time and shouldered as many times as possible in 5 minutes, for a welcome back workout.
The morning session was awesome today. We all started out doing heavy strength exercises for 30 minutes and went straight into hard interval training.
40 seconds all out
20 seconds rest
x 10 rounds
The men did sprint-in-place jump rope and Melissa worked the AirDyne. More fun tonight! Remember, you need to show up at either 6pm or 9pm because Brett has a game at 7:20. Text me and let me know when you’ll be coming.
Dumbbell collars need instructions
It was recently brought to my attention that I tend to take pictures of people when they are at their worst point in a workout. Maybe they’re about to hurl, pass out, fall down a hill, unable to move from the fetal position, or whatever… It usually seems like a Kodak moment to me. But, I guess I need more balance – for one member in particular. Don’t ever say I never did anything for you!
Tonight was the glorious return of Big Joe! He was treated to an intense 15 minute cardio session and did a short workout with DB Snatches and BB Hang Cleans. Ben and Dave did the same workout I did earlier that morning – The Sandbag Complex. The one we used was as follows:
6 Shoulders (alternating sides)
6 Lunges (each leg)
6 Bent over rows
6 Squat Cleans (Zercher style)
Repeat 6 times. - A “Handicap Bar Day” today is certain.
It should be noted that we use a rubber mulch sandbag. Many of the other complexes you see online are done with a MUCH smaller sandbag, usually filled with sand and they have easy-to-grip handles for comfort. They might still be the same weight, but obviously, sand has a higher density than rubber mulch. This means that our bag is roughly the same size of a heavy punching bag (24″ x 36″) and infinitely harder to handle. I prefer my homemade rubber mulch bag over the smaller commercial sand models. After each complex, you literally feels as if you have been in a ground and pound fight due to the fact that the object you’re moving is comparable to the size of a torso.
Judy was put through a brutal workout of Burpees, Squat and Press, and Pullups. She then completed a finisher of 100 medicine ball slams as fast as possible.
Started out the morning with a rough interval session with Melissa. This one workout ranked close to the top in terms of nausea immediately following a workout. When it was over, we both had to sit motionless for about ten minutes to get to the point where we weren’t dizzy and queezy.
I acknowledge that I get on “kicks” of certain exercises until I feel that I have mastered them. Snatches, Single Leg Squats, Muscle Ups, you name it. Lately, I have incorporated the speed rope using the sprint-in-place style in many workouts (after being on the Double Under kick a while ago). This style of jump rope is brutal to mix in with strength exercises in an interval fashion. It forces you to go at top speed while maintaining the skill to not trip on the rope; difficult after performing a strength exercise-especially with the lats.
The evening session was mostly strength based with weights. I rarely, if ever, do traditional weightlifting (bench, squats, deadlifting), as I focus mainly on bodyweight training. So, strength training with weights, other than odd objects, to me revolves around a few key exercises: DB Snatch, DB Clean and Press, and the BB Hang Clean. These exercises are great for building real, explosive strength using the entire body. Note that I only do the “Power” variation, not “Olympic”.
Ben working on his DB Snatch