Nards and others: If one were so inclined, one could just tinker with previous Alpha workouts and make them still tough, yet manageable…kind of.
I developed a man crush on Alpha (mainly out of admiration. A lot of people I have read see his workouts and are like “Moses! Thats crazy! Way beyond Crossfit. Good for you Alpha. I aint gona do that shit…no way…no how.” My reaction was “say what?!? I feel like I bitch, Im doing this tomorrow.”)
One thing I learned a long time ago when I got rhabdo doing a gym jones workout after a good night of drinking is how to fracking scale things to my athletic abilites.
So I traced back Alpha blog and steps and jumped on workouts from his last blog on here. Why? because he has developed and progressed in a particular manner. I as well need to try and progress, even in my own way, in a similar fashion. I consider the 5100 block as Major leagues, so naturally I need to learn T Ball first.
Here is what I have been doing the past few days. This is his old blog in which I have been pulling workouts from: Alpha's Work II - Training Logs - Forums - T Nation
1st wod I tried i knew the volume was too much. So I broke it up into an AM and PM session. If you can do this I suggest it. Take his wods and crack it in half, possible even seperate days, especially if you have never done this type of training.
Workouts: Broke my 1st Alpha Wod into 2 different sessions. I jumped into this with no time off and my sunday workout crippled me, so like a semi dumb ass I figured no day off necessary I’ll do an Alpha workout next day no biggie…how bad could it be?? (slaps himself)
2/21/11
7AM WOD: 20# vest 3 mile truck then: Complexes: 8 reps each exercise without putting down the bar. 3 sets, 95lbs, 105lbs, 115lbs. 17:56 (run drained me, bar felt uber heavy, weak sauce dripped from my brow)
Deads+Bent BB Rows+Hang cleans+Front Squats+Military Press+Back squats+Good Mornings
Sprint 400 Meters Then: muscle up work +foam roll+PWON (post-work-nutrition) Big glass full of BCAA (I do IF so this was all fasted. If you want to know about my food just ask.)
830PM WOD:
Strength: Giant sets. 1a, 1b,1c, rest 1 minute, repeat
1a. Bent BB Row: 155/5, 175/5, 185/5, 195/5, 205/5
1b. Standing Military Press: 135/5, 135/5, 140/3, 145/3, 150/2
1c. Good Mornings: 5x8 @45lb bar
Metcon: 5 rounds ASAP
10 Burpee pull-ups
10 ring dips
10 Knees to elbows
21:17
2 BB complexes DL+BOR+HPC+FS+P+BS+400M @95lbs
2/22/11
Run 1.5 miles as fast as possible
Strength: Giant sets
1a. Split Jerk: 155/3, 165/3, 175/3, 185/3, 185/3, 185/3, 195/3
1b. Dead hang Pull Ups: 10, 10, 10, 10, 10, 10, 10
1c. Obliques: 7 sets of 8 reps a side
MetCon: As many rounds as possible in 20 minutes-
5 Dead hang pull-ups
10 Push ups
15 Bodyweight squats
For a total of 18.5 rounds in 20 minutes
Post: Jog a mile
Accessory: Superset
2a. DB Semi Suponated overhead press: 45/10, 45/10, 45/10
2b. Crunches: 50-50-50
DB Lat Raises: 30/10, 35/10, 40/7
2/23/11
Off for anniversary
2/24/11
Insert:
25 Burpee Pull-ups
10 53lb DB Turkish Get-ups
25 Burpee Pull-ups
10 53lb DB Turkish Get-ups
Strength: Giant sets: 1a, 1b, 1c, rest 1 minute repeat
1a. BB Back Squats 5-5-5-3-1
1b. Flat Bench DB Press w Twist 4x10
1c. 5 Sets of 10 V sit-ups
2a. BB Front Squats: 3-3-3-3
2b. Inclince Bench + band stretch 6x8
2c. 4 Sets of 8 hanging leg raises
Extract:
25 Burpee Pull-ups
10 53lb DB Turkish Get-ups
25 Burpee Pull-ups
10 53lb DB Turkish Get-ups
Drop Set of DB flyes 45(10 reps)-40(12 reps)-35(14 reps)-30(16 reps)-20 (20 reps)(no rest between)
Feeling Omega if you know what Im saying