W8D1 MS Rehab Day
Walrus:
Goblet squats x10 70lb kb
Dips x10
Chins x5
5 rounds with 36lb vest
Assistance:
Half kneeling KB press x10
KB row x10
Single leg kb rdl x10
3 rounds 40 lb kb
Core:
Hanging leg raises x10
Birddogs x10
2 rounds
Finisher:
1 sandbag carry 100lbs
1 waiter walk per side 40lb kb
W8D1 July Challenge Burpees
100 6-count burpees
W8D2 July Challenge Burpees
100 6-count burpees
Had to break these up a lot. Tried to squeeze this in during baby nap and she kept waking up. Still got the reps
W8D2 Conditioning Day
Fobbit
2m airdyne
20 1-handed KB swings 45lb
2m airdyne
20 KB snatch 45 lb
20 minutes
W8D3 July Challenge Burpees
100 6-count burpees
W8D3 MS Rehab
Walrus:
Sandbag Shoulder Squats 50lb bag x10
Pushups x10
Chins x10
5 rounds with 30lb vest
Assistance:
KB Overhead Walking Lunges x10 per leg
KB press x10 per arm
KB row x10 per arm
3 rounds 35lb kb
Core:
Ab Wheel x10
Side planks x10 per side
2 rounds
Finisher:
Sandbag Zercher Carry x1
Didnt feel like reloaded my bag so just kept it at 50 which was really light. Walked around for about 3 mins
W8D4 July Challenge Burpees
100 6-count burpees
This was my 20th consecutive day of the burpees. I started the July challenge in June due to a family trip the end of the month. 11 days.of burpees to go!
Impressive! How are you feeling from them? That’s quite an achievement to crank them out daily.
Thanks man. I feel pretty good overall. Adding them on top of my regular training sometimes feels like a lot but I think thats my mind trying to make excuses. I can always carve out 10 mins in a day.
Yeah, especially at a (relatively) low volume. I found getting into the 200+/day meant I needed to account for them in my strength training work.
W8D4 Conditioning Day
Similar to Meat Eater 2… from the Greyskull conditioning book
Burpee/Swing Descending Ladder 13 to 1 with 70lb kb.
Time 11:51
Pretty excited about this. In the past I have done this drill starting with 10-1 and that took me 15+ mins due to the amount of rest i was taking. I did this today unbroken.
Very true. Im not sure I would be able to sustain these if I was doing barbell work. Im really just doing WALRUS and conditioning which I think leaves room for some of the extra work.
I have also really liked the WALRUS-style training lately. Essentially I’m using it to replace both the supplemental and assistance work of typical 531 templates. I also change up the main lift to be either 5’s PRO, 531 with PR set, or a Dan John rep scheme and then doing a WV circuit. It’s made training more fun, and I feel like I’m recovering better than with higher volume barbell work.
W8D5 July Challenge Burpees day 21
100 6-count burpees
Did this in ladders
15, 10, 5, 5 pullups
15, 10, 5, 3 pullups
15,10,5, 1 pullups
3 rounds plus 10 extra to reach 100. I liked this method. Shoulders felt primed the whole time.
W8D5 MS Rehab
Walrus:
BSS x10 per leg
Dips x10
Fat man rows x10
5 rounds 36lbs vest
Assistance:
Band Tricep Pulldowns x20
Band pull aparts x20
Ab wheel x10 w/ weight vest on
Finisher:
60lb suitcase carry 1m per side
Feeling a tad run down. Did some easy assistance today to rest some.
W8D6 Conditioning Day
15 to 1 burpee ladder
After every burpee set…
5 pullups 10 pushups 15 squats
“Love” this workout for Saturdays. I get my daily burpee work amd my GC work from TB2.
W8D7July Challenge Burpees day 23/31
100 6’count burpees
W9D1 MS Rehab
So decided to try the challenges from Forever/Jims Blog this week for my WALRUS training. I am dialing back all assistance and conditioning this week as a sort of deload while I “test”.
Walrus Challenge
100lb KB squat x10
Pushups x10
Chins x5
5 rounds with 45 lb vest
I stuffed a 5lb plate in my vest pocket so I could total 45lbs to try this at “Captain” level according to the Forever book. I took my time and got nice clean reps. I was happy as this was pretty easy for me. I finished in 16:47.
Finished off with:
Hanging Leg Raises x10
Birddogs x10
2 rounds
Did no assistance or carries today. Will hit my daily burpees later.
W9D1 July Challenge Burpees 24/31
100 6-count burpees
W9D2 July Challenge Burpees 25/31
100 6-count burpees