I’m not surprised. I have heard (or read) him talk about KB swings. He thinks they’re fine as an occasional assistance choice but warns people not to get too excited about them or think they’ve found the holy grail of training. I imagine he’d feel similar about burpees (or maybe even think less of them from what you’re saying). I have to say, I do wonder what the most effective dosage is of swings and burpees. Dan John has said about 75/day for swings as the max, and Pavel’s plans call for 100 a day, and says doing any more is not better.
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I would imagine “it depends”. In this case on what your goal is and how you’re executing them.
7/09/2021
Preface: I’m in Mexico on vacation. The resort is awesome but the gym is not, so I found a local gym (really, for locals) that let me in for $8 for a 2-day pass. It’s on top off a roof in downtown Cabo, with a mishmash of old bars, weights, etc… I scoped it out and made a plan:
OHP 531: 55, 65, 95, 105, 115, 135 lbs (did the last 9 times, others capped at 5):
Superset with 6x10 high pulls (weight not sure of. Around 100 lbs so nothing heavy)
Circuit:
5x10 OHP with 105 lbs (picked up from floor each time)
5x10 Back Squats with 155 lbs
5x10 pull ups
Extra work:
KB hammer curls drop sets: 20, 15, 9 lb bells. Sets of 16 descending them back up.
Plate raises: 3x10 with 45 lb plate
Lat raises: 3x10 with 15 lb KBs
Walked there and back (about 1 mile each way)
Notes: Got this in while the family and the rest of the group was still sleeping. Now have the rest of the day ahead to hang out at the beach and pools.
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Nice! I always find people have a negative view towards workouts on vacation. To me, it makes me feel better and i actually enjoy the vacation more. I can’t just sit and lounge for 5 days without doing anything. The workouts give a little balance to it all. I never take it too serious but enough to feel that I actually did something.
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I agree that I genuinely like to workout on vacation. Also, everyone else sleeps in and lounges around in the morning, so it’s not like I’m taking away from quality time with others. I’m back before the day’s events have started.
Not only that, but sporting a nice pump all morning when the clothing is scant is sweet.
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7/10/2021
Makeshift workout on a rooftop in Cabo, part 2;
Bench press:
10x95 lbs
10x135 lbs
10x 185 lbs
8 x 235 lbs
15 x 185 lbs
20 x 135 lbs
Shrug pulls:
4x10 @ 235 lbs
Circuit (total numbers done in 3 rounds):
30 pull ups
60 dips
90 push ups
120 walking lunges
150 air squats
Extras:
Push downs, leg raises, battle ropes to end.
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7/11/2021
Walked over to the local gym, but it’s Sunday so it’s closed. The gym at the resort is already reserved (only letting one person in at a time), so did this:
2 mile walk
325 push ups
325 air squats
Notes: I’m still getting a bunch of activity in each day. Spending a ton of time in the ocean, plus lots of walking in the heat. Still, I like to get an actual workout in while everyone else sleeps. Not the greatest one today, but it’ll hold me over until tomorrow.
7/12/2021
Last1 vacation workout:
OHP 531: 55, 65, 95, 105, 125, 135 lbs (5s but got 9 reps on heaviest set)
Circuit (5 rounds):
10 reps ohp @105 lbs
12 pull-ups
12 clean pulls (not sure of weight)
16, 16, 16 KB hammer curls (20, 15, 9 lbs). Then back up in weight.
Notes: heading back to the US today. Was a nice trip but looking forward to the normal routine again.
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Good, solid work as always you old stud
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Funny how that works, no? On the other hand, guess that’s kind of the point of a vacation.
Nice work through the trip, BTW—particularly for a rooftop in Cabo!
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Thanks SvenG. It’s odd how I enjoy vacation workouts more than normal ones. Maybe because they feel optional so anything I do is a bonus.
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7/13/2021
Back in my own garage, before work:
10 mile on the Airdyne (28:37)
100 ring dips
100 KB swing (44 kg bell)
(0.55 mile weight vest walk to warm up)
Notes: Felt good to get in a conditioning session. Also, had a new weight vest waiting for me when I got him. It’s a TribeWOD plate carrier (30 lbs), as my other weight vest has seen better days and is pretty much demolished. This one is much nicer, and I’m excited to give it a go in a weight vest circuit.
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7/14/2021
Strength work:
5’s PRO TB DL: 140, 190, 230, 250, 280, 330 lbs
5’s PRO OHP: 65, 65, 75, 95,115, 125 lbs
Weight vest circuit:
5 times through, wearing a (new!) 30 lb vest:
10 ring dips
5 TB DL @ 280 lbs
8 pull ups
Extra: 50 reverse curls
Notes: I love this set up. Kinda like Titanium Knick Knack from 531 Forever, but I tend to vary the barbell work a bit. Also, the new vest is vastly more comfortable than the other one, which was partially eaten by my dog, had velcro coming lose, and just wasn’t a great fit. My plan is to stick with this basic strength set up for the time being.
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7/14/2021
Quick conditioning after work:
5 miles on Airdyne (14:18)
50 inverted ring rows
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7/16/2021
Strength Day. 7 am.
Bench Press:
10 reps @ 95 lbs
10 reps @ 135 lbs
10 reps @ 185 lbs
7 reps @ 235 lbs
16 reps @ 185 lbs
25 reps @ 135
Weight circuit (30 lb vest, done in 5 rounds):
50 inverted rows
100 push ups
150 squats
100 Kirk Karwoski rows @ 135 lbs
Notes: I like this BP scheme. The way up is exactly like Dan John prescribes on his Minimalist program. I added the way down. My goal is to hold those weights until I hit 10-20-30 on the last three sets.
My thumb pad (if that’s what it’s called) is bothering me. I must have jammed it or something. It’s swollen and tender so hopefully the BPing isn’t going to make it worse.
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7/17/2021
AM work:
105 KB swings (44 kg)
105 pull ups
Done:
14, 13…1 (pull ups)
1, 2,…14 (swings)
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7/17/2021
Late morning;
3 mile weight vest (30 lb) walk
7/18/2021
Strength work:
Back Squats.
Sets of 10 at: 95, 155, 205, 255 lbs
Shrug pulls:
4x10@255 lbs
Weight vest work. 5 rounds of:
10 KB presses (22 kg bells)
10 inverted rows
10 goblet squats (22 kg bell)
Notes: Solid work. Was listening to a podcast with Jim Wendler on Mark Bell’s podcast while training. Good stuff. Might try to get in a hike and some mobility work later.
You took a break from the burpees ?