Saturday 8/27/16
Conditioning
30 minute easy run w/ the pup
Sunday 8/28/16
ME-
Max Effort Lower
Box Squats
45x5
95x5
185x5
225x5
245x3
Front rack reverse lunges
45 x 10 (each leg)
95 x 10
95 x 10
65 x 10
Cable Wrist Roller
5 sets
Cable pull-throughs
3-4 x 10-15
Notes: really getting some great hinge action with the pull-throughs. I go horizontal torso to nearly vertical torso and they really hit my posterior chain well without any negative affect on my low back.
HER:
LOWER
Low Box Squats
10x3 EMOM with 70lbs
Front Squats
5x5 w/ 45
RDLs
like 50 total reps w/ 65lbs
leg isolations
Her notes: She’s never done front squats as she never quite got how to position them on her body. Since I’ve learned a lot more about them myself recently, she learned to shrug her shoulders together to where the bar was against her throat, spread her knees and drive through her back, keeping the back tight.
HER GOALS: she really wants to learn the Olympic lifts. I’m not a great oly lifter by any stretch, but I want to exhaust whatever knowledge I have for her. I didn’t want her cleaning if she didn’t know how to front squat, or snatch if she was unfamiliar with snatch-grip deadlifts. Right now we’re just trying to establish a foundation.
----- COMPETITION UPDATES -----
So there are two competitions that I’m looking to participate in:
- Half marathon on November 5th
- 3rd Coast Strongman on January 28th
For the half marathon, I want to beat my time of 1:56 (I think that’s what it was). Lifting or not I want a respectable half time.
For the strongman competition, there is no under 175 so I’ll be competing under 200. the events for that class (currently) are:
- Press Medley: 120# dumbbell, 200# axle, 220# log for reps
- Frame carry: 400-450# for 60’
- Texas/Husafell stone carry: Max distance, weight tbd (the below class is a 220# keg)
- Fire Truck pull: 60’
- Stones over bar in 60 seconds: 48", 270/300#
So for those counting, that is a loading, an overhead, and THREE carry events, and surprisingly no deadlifts (which, to be honest I’m pretty happy about).
So, training-wise I’ll keep doing what I’m doing. WS4SB and running hills as conditioning, and in November transition the conditioning portion from running to loaded carries. Depending on where I’m at in Novmeber this could be moving from a ws4sb1 set-up to a ws4sb2 set-up.