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The DDF Training Log

W5D2 Greyskull LP

Fasted Morning Airdyne 30 minutes

Frequency Method
25 chins
75 pushups

Calisthenics:
100 6-count burpees

Been adding original strength Resets more often as well. Nothing worth logging really but I am feeling good as far as backpain goes.

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W5D3 Greyskull LP

Fasted Morning Weight Vest Walk 2 miles

Frequency Method
25 chins
75 pushups

GSLP
OHP 117.5lb 5 5 7
Chins 37.5lb 5 5 9
Trapbar DL 235 15
Dips 45lb 2x8
Hanging Knee Raises 2x12

Conditioning:
13 to 1 Descending Ladder
Burpees / Kettlebell Swings 71lb

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W5D4 Greyskull LP

Fasted Morning Airdyne 30 min

Frequency Method
25 chins
75 pushups

Took the kiddos sledding today for a snowday and carried my 3 yo up the hill every time. That was decent conditioning itself!

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W5D5 Greyskull LP

Fasted Morning Weight Vest Walk 2 miles

Frequency Method:
35 chins
100 pushups

GSLP
Bench 170lb 5 5 8
Yates Row 170lb 5 5 8
Barbell Squat 225lb 5 5 10
Dips 45lb 2x8
Hanging Knee Raises 2x12
Neck Harness 30lb 4x25

Upped the frequency method a little. Also swapped SSB for the BB back squat just for the hell of it. Feel so much stronger with a BB than the SSB so i guess that means the SSB works.

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W5D6 Greyskull LP

Frequency Method
35 chins
100 pushups

Conditioning:
“Fobbit”
2m airdyne
20 KB swings 71lb
2m Airdyne
20 Kb Snatch 53lb

Repeat for 20 mins

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W6D1 Greyskull LP

Fasted morning weight vest walk 2miles (bitter cold winds today… loved it)

Frequency method
35 chins
100 pushups

GSLP
OHP 120lb 5 5 9
Chins 40lb 5 5 8
BB Squat 235lb 5 5 9
Dips 45lb 2x12
Hanging knee raises 2x12
Neck harness 45lb 4x25

Conditioning:
7m AMRAP 53lb KB
1 TGU
3 snatches
3 squats

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W6D2 Greyskull LP

Fasted morning airdyne circuit 30 mins
5min ride
20 cossack squats
20 leg swings
20 Mt. Climbers
30s Suitcase Carry 71lb

Did this to break up AD monotony. Got the idea from Wendler in Forever. Feels great afterward. May try a workout of just AD and carries as well.

Frequency Method
35 chins
100 pushups

Added Leopard crawls to my OS resets today and that was an extremely humbling 2 mins.

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W6D3 Greyskull LP

Fasted Morning Weight Vest Walk 2 miles

Frequency Method:
35 chins
100 pushups

GSLP
Bench 172.5lb 5 5 9
Yates Row 172.5lb 5 5 9
Trapbar DL 255lb 15
Db Curls 35b 2x12
Ab Wheel 2x 7 standing +8 kneeling

Conditioning
13-1 Descending Ladder
Burpees
KB swings 70lbs

Got this done in 9:54. Happy with that

Got in 3 OS Reset sessions with some leopard crawls today as well. Feeling really good from those

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W6D4 Greyskull LP

Fasted Morning Aidyne Fobbit 30 mins
5 min ride
1m suitcase carries
5 min ride
1m leopard crawls

Frequency Method
35 chins
100 pushups

OS Resets throughout day

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W6D5 Greyskull LP

Fasted Morning Weight Vest Walk 2 miles

Frequency Method
35 chins 100 pushups

GSLP
OHP 122.5lb 5 5 6
Wt. Chins 42.5lb 5 5 8
Back Squat 240lb 5 5 8
Dips 50lb 2x8
Hanging Knee Raises 2x12

More OS Resets later with some leopard crawls

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W6D6 Greyskull LP

OS Resets into…

Iron Wolf Workout
20 to 1 Descending ladder of 6 count burpees
Between each round: 5 pullups 10 pushups 15 squats

Ladder took 36:41 which is a huge PR for me for the 20 rounds.

…Into OS Resets

Love this workout for Saturdays. Its conditioning, Endurance, and frequency method all packed into one.

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W7D1 Greyskull LP

Abnormal day with no work. Had to get everything done early AM. Rabbit hunting the rest of the day.

Warmup with OS Resets…

GSLP
Bench 175lb 5 5 9
Yates Row 175lb 5 5 9
SSB Squats 210lb 5 5 9
DB curls 35lb 2x12
Ab wheel 2x20

Conditioning:
40 rounds
2-pump burpees into…
Chin up into…
Hanging leg raise

Got the important work in today will walk a fair amount hunting so that will cover the missed weight vest.

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W7D2 Greyskull LP

Fasted Morning Airdyne Fobbit 30mins
4 min ride
Suitcase carries
4 min ride
Leopard crawls

Frequency Method
35 chins 100 pushups

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W7D3 Greyskull LP

Morning fasted walk 2 miles

Frequency method
50 chins 100 pushups

GSLP
OHP 125lb 5 5 6
Chins 45lb 5 5 7
Trapbar DL 275lb 15
Dips 45lb 2x8
Hanging knee raises 2x12

Conditioning:
13 to 1 Burpee / Kettlebell Descending Ladder
Time: 9:44 (10 sec PR)
This smoked me today wow.

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W7D4 Greyskull LP

Fasted morning walk 2 miles

Frequency method:
50 chins 100 pushups

Did a workout from the OS Reset book:
Resets
10 mins of crawling
10 mins of loaded carry
Resets

This was way harder than i expected. Did baby crawls in all directions with suitcase and front loaded carries. Plan to keep this workout in x2 a week. Goal someday to leopard crawl 10 mins.(can hardly do 1 now)

Also, took the weight vest off the walks recently and its just much more relaxing. Love a morning stroll to some good musix. May add it back in at some point.

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W7D5 Greyskull LP

Frequency method
50 chins 100 pushups

GSLP
Bench 177.5lb 5 5 10
Yates Row 177.5lb 5 5 10
Squat 245lb 5 5 5
Drag Curls 45lb 2x12
Ab wheel 2x 7 standing + 8 kneeling

Bar speed on the squats wasnt where i wanted it so i kept it at 5 reps

Missed my morning walk. All the kids are home sick today so its been a challenge. May try to squeak one in yet.

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W7D6 Greyskull LP

Conditioning Day:

Wanted to push the sled today but there was a dusting of snow on the driveway that made it glide super easy. Came up with this instead.

Wearing a 25lb vest…10 rounds
Sandbag carry down and back driveway 125lbs
10 KB swings 70lb
5 chins
10 pushups

The way the sandbag pushed into the vest in my chest was the hardest part. Couldn’t breathe.

Did a quick 1mile walk after and some OS Resets to cool down

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W8D1 Greyskull LP

Morning fasted walk 2 miles

Frequency method
50 chins 100 pushups

GSLP

OHP 127.5lb 5 5 5
Chins 47.5lb 5 5 7
SSB 215lb 5 5 10
Hanging knee raises 2x12
Dips 45lb 2x8

Conditioning:
1 clean, 3 push press x5
5 rounds with 75lb

Got 3 OS sessions in today with a little leopard crawling as well

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