There Will Be Sweat

Explosive Sandbag Training

Basement explosive strength training with my old friend Larry Storch. 80lbs for all exercises:

Sandbag power clean - 4 x 5
4 x Circuit A
- Sandbag push press x 5
- Sandbag jump squat x 5
4 x Circuit B
- Sandbag explosive floor press x 5
- Plyometric pullups x 5
Sandbag shouldering - 3 x 10/side

Minimal rest (45-60 sec between exercises). Didn’t feel too much fatigue or sweat until the high-rep shouldering for a finisher. Not sure if this is the best method for speed strength/explosiveness, but I thought the push press/jump squat combo was nice.

Explosive Strength Training

I still have the triple clap pushup in my arsenal, but I want to start incorporating more explosive/speed strength training to make sure I stay explosive. I did everything with my trusty sandbag, so 80lbs across the board:

Sandbag getups x 5/side
Sandbag clean & press - 5 x 3
Sandbag sumo deadlift highpulls - 5 x 3
Complex Pair - repeat 4x
- Sandbag floor press x 10
- Plyometric pushups x 8
- Sandbag lunges x 5/side
- Lunge jumps x 8/side
Finisher: Sandbag shouldering - 2 x 10/side

High-rep shouldering is a great finisher. I was originally planning on doing a quick conditioning circuit after this session, but the finisher lived up to its name and I had nothing left in the tank. Also worth noting: the lunge jumps super-set is always torturous.

Lynne-like

Inspired by Crossfit’s Lynne workout, but added some weight:

Weighted Pullups (50lb)
Weighted Dips (50lb)

Repeat 3x for max reps

Total score = 57 (9, 10, 6 / 12, 11, 9). I was shooting for 5 rounds like Lynne, but was short on time. Should’ve pulled more on that last set, but the weight was swinging too much and throwing me off. This was a good one.

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Max Effort Overhead Press

Headed over to the 5th Ave Gym for the first time in a while for some lifting:

Press
- 3 x 95lb
- 3 x 115lb
- 3 x 135lb
- 1 x 155lb
- 1 x 165lb

These weights were tougher than they should’ve been, but I haven’t done much pressing lately. My form broke down on the last set so I didn’t try to go any heavier.

Sandbag Circuit

Grabbed my 80lb buddy Larry Storch for a sandbag strength circuit:

1 Getup (each side)
2 Floor presses
3 Deadlifts
4 Clean & presses
5 Squats

AMRAP in 20 minutes.

Total rounds: 9 even. There was about 20 seconds left on the clock after the 9th trip through, so I didn’t start the 10th. The toughest part of this was the C&P because I have to regrip Storch for every rep. I think we packed him a little too tight when we built him, but it’s a nice additional challenge.

Finished with some pullups:

5 x 8 pullups

Quick Strength Circuit

Grabbed Larry Storch (my 80lb sandbag) and went to work:

3 Sandbag Getups (80lb) each side
15 Pullups

Repeat 3x

Didn’t time this one since I don’t like to rush get ups, but all pullup sets were unbroken.

Scattered Strength Training

I had a plan went I headed to the gym, but some doof was doing curls in the squat cage so I had to modify:

Squats
- 5 x 135lb
- 5 x 225lb
- 3 x 275lb
- 5 x 225lb
- 5 x 135lb
Weighted Chinups
- 5 x 50lb
- 5 x 80lb
- 2 x 110lb
- 5 x 80lb
- 5 x 50lb

Bleh.

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Max Effort Power Cleans

Got a chance to head to the gym for a rare treat today so I thought I’d lift something heavy and make it count:

Power Cleans
- 3 x 135lb
- 3 x 155lb
- 3 x 175lb
- 3 x 185lb
- 2 x 195lb
- 1 x 205lb (PR)

I sure didn’t expect to walk in and hit a PR after all my time away but it felt pretty easy.

Bodyweight Strength Training

Down in my makeshift basement gym:

4 x Circuit A
- Pullups - 20 pull, 15 chin, 11 pull, 12 chin
- V-ups - 20, 15, 11, 12
4 x Circuit B
- One Arm Pushups - 5, 5, 5, 5
- One-Legged Squats - 5, 5, 5, 5
4 x Circuit C
- Handstand Pushups - 7, 6, 5, 6
- Hollow Rocks - 15, 15, 15, 15
3 x Circuit D
- Bodyweight Tricep Extensions - 10, 10, 10
- Calf Raises - 20, 20, 20

The focus was on getting a quality set for each exercise and using minimal rest (45-60 sec), not going to complete failure.

Max Effort Overhead Squat

Very quick warmup to make sure my hands aren’t too sweaty to hold the bar:

Overhead Squats
- 3 x 95lb
- 3 x 115lb
- 3 x 135lb
- 1 x 155lb

Injured myself bringing that last rep down to the rack. Same thing that I tweaked last week, but a bit worse. I’m gonna cool off on the weights for about a week and see how it feels.

This is how I feel:

Max Effort Dumbbell Snatch

Really quick warmup of pullups, pushups, air squats, and samson stretches, then into the work:

DB Snatch
- 3 x 50lb
- 3 x 65lb
- 3 x 80lb
- 1 x 90lb
- 1 x 100lb
- 1 x 110lb *FAIL*

Well, I got 110 up with my right hand ok, couldn’t hit it on the left despite a few attempts. I was sure I had it in me too.

Max Effort Overhead Press

Warmed up with some light squats and worked up to 2 x 5x 225lb to keep my form tight.

Press
- 5 x 95lb
- 5 x 95lb
- 5 x 115lb
- 3 x 135lb
- 3 x 155lb

Smooth sailing until the last rep on the last set. I almost stalled, but pushed through it (sort of lopsided) and tweaked my neck a little. Nothing serious, but I opted out of the last set for the day.

Max Effort Overhead Squats

Started with the official TWBS warmup, then got to work:

Overhead Squats
- 5 x 85lb
- 5 x 105lb
- 5 x 125lb
- 3 x 145lb
- 3 x 155lb (PR)

I feel like I’m getting more solid with these, but I could probably be more ambitious with the weight if my gym had bumper plates. Knowing that I need to control whatever weight I get overhead, even if I need to bail, gets a little intimidating. I was also sweating like a child, so my hands were slipping on the later rounds. Note: don’t do a crazy sweat-inducing warmup before OHS next time.

Max Effort Dumbbell Snatch

Three rounds of Cindy to get the blood pumping, then onto the good old snatch:

DB Snatch
- 5 x 50lb
- 5 x 60lb
- 5 x 70lb
- 3 x 80lb
- 3 x 90lb
- 3 x 100lb *FAIL* (1.5)

Dammit. I wanted to hit that last set, but I conked out on the second rep with my left hand. Too many reps before the set of 100s. Next week I’ll set a new 1RM.

Max Effort Chin Ups

Started things off with some light overhead squats and the standard joint rotations and stuff.

Weighted Chin-Ups
- 3 x 60lb
- 3 x 80lb
- 3 x 105lb
- 1 x 130lb
- 1 x 150lb
- 1 x 160lb *FAIL*
- 1 x 160lb *FAIL*

Since the dumbbells in my gym only go up to 150lbs, I had to get clever with my last set. We wrapped a 10lb plate to the triceps rope handle and looped it into the weight belt. It was ugly, but it worked. Unfortunately, my arms didn’t work so well at that point.