Posts Tagged ‘Box Jump’
Back to Basics…Again!
Last week I read this great post from Jason Ferruggia about the keys for beginners to make consistent gains.
I got me thinking about going back to basics again. Over the last couple months I’ve incorporated a lot of olympic and combo lifts.
Although I never really stray too far from the basics, I think it’s time to really get back to the basics. It will be a steady diet of heavy pressing, pulling, squatting, and tons of bodyweight work.
Like I said, not really too different from what I’ve been doing over the last few months but in order to reach my goals it’s time to get busy! I’ve always had the best results with keeping it basic so let’s see what happens!
Back to Basics Wk 1 – Day 1
1 – Clean/Press 3×8,6,4,4 (ascending)
2 – Bench Press ( max reps w/90% of BW) x5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
4a – Burpee x10
4b – Thick Rope Slams x20
4c – Box Jump x5
4d – Sledge Swings x20
Great session after a week of deloading!
Barbell Combos
I love barbell combos.
They are a little different from complexes in that you only use a couple of movements.
You still get a ton of volume as you do with complexes but combos are done with heavier weight, developing more strength and power.
Usually I will take 2-4 movements, perform 1 repetition of each, equaling one total rep. I keep the reps to around 3-6 total.
They are pretty simple to put together but they are brutal and will pack on muscle and add crazy strength.
I started my training session of today with a simple yet brutally effective combo.
Get Strong(er) Week 5 Day 1
1 – Power Clean + Front Squat + Press
2a – Weighted Chins 5×13,10,9, 8,6
2b – Weighted Dips 5×10,9,8,8,8
5 rds for time
3a – Barbell Thruster 10
3b – Thick Rope Slams 20
3c – Box Jump 10
3d – Sledge Swings 10 L/R
What are some your favorite combos?
Let’s hear it!
Attack Your Weakness
I’ve said it before and I’ll say it again. Whether it’s training for sport, strength, or competitive pie baking; you must attack your weaknesses if you hope to improve and perform at your peak.
I love bodyweight training. However, I’m not afraid to say that I can improve in that area. My pullups, dips, pushups, jumping ability, must get better.
Today I attacked bodyweight training like a madman.
To kick it up a notch I added some weight to a couple of my all time bodyweight favorites.
Get Strong(er) Wk 3 – Day 1
1 – Hang Clean + Press 5×3
2a – Weighted Chins 5xsubmax
2b – Weighted Dips 5xsubmax
Conditioning (5rds for time)
1 – Thruster 10
2 – Thick Rope Slams 20
3 – Box Jump 10
4 – Sledge Swings 10 L/R
Not bad but not perfect either. I’m determined to improve my dips and chins.
The conditioning times was good but nothing spectacular. I pride myself on my level of conditioning and there is definitely room for improvement there.
So many are afraid to discard a movement b/c “they don’t like” aka “I’m weak at it.”
That is the wrong attitude to have. Mindset is everything when it comes to training.
If you think you’re just going to suck and never improve, YOU WON’T. If you set your mind to improve and push through those TEMPORARY mental and physical road blocks, YOU WILL improve.
ATTACK YOUR TRAINING WEAKNESSES!
Primal Eating, How I Start My Day, and Heavy Pressing
This is NOT the breakfast of champions!
Mom always said that breakfast is the most important meal of the day. Not only is she right but it is my favorite meal of the day. Usually I wake up every morning and my body is screaming for food. After being in a fasted state for 8-10 hours, I wake up ready to chew my arm off!
Some folks are really breakfast people and can’t handle a ton right when they get up in the morning. NOT ME!
Before making the move to a more primal eating pattern I used to have some egg whites and oatmeal with cinnamon and raisins. I probably had this breakfast consistently for the last 6-7 years so it was time for a change!
What DOES my primal breakfast look like you ask? Here is what I had this morning.
3 whole eggs + 3 whites
5 oz of deer sausage
1 banana
5-6 strawberries
3 fish oil caps
Adding in the whole eggs have been awesome. It’s providing me with tons of good fat which is keeping me full and full of energy.
In the winter I hunt! Before I get hate mail about how it’s cruelty to animals and immoral, I eat everything I kill. I don’t just go shoot animals for the hell of it! Deer is a great source of protein, about 23g to a 3oz serving. It doesn’t have a ton of fat but they way it is made into sausage includes adding in some good fats to hold everything together.
I love fruit in the morning and the extra fish oil makes up for some of the lack of fat in the deer sausage.
This tasty breakfast had me fueled and ready to go for this morning’s training session.
Get some!
Get Strong(er) Wk 2 – Day 1
1 – Hang Clean + Press 4×4,4,3,3
2a – BB Row 3×6
2b – Flat DB Press 3×10,9,8
3a – Mixed Grip Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
1 – Sandbag Thruster 5
2 – Sprawls 10
3 – Thick Rope Slams 20
4 – Box Jump 10
5 – Sledge Swings 10 L/R
Get Strong(er) Wk 1 – Day 1
Time to get strong(er) folks!
Last week was a much needed deload week. I attacked this training session with focus and passion. Hell, is there really any other way?
With some business stuff coming into focus and looking better and better I was pumped to train.
This training cycle I’m going back to a 4-day split with 2 upper days and 2 lower days. It’s a split I’ve had some success with in the past but this time the focus will be strictly on pushing and pulling heavy sh*t! These sessions will be short and sweet but highly intense and effective!
It’s also time to ramp up the nutrition. I’ve given up the grains and I’m going paleo/primal. Nothing but leans meats, fruits, and tons of veggies and good fats. I still thrown in the occasional legume and sweet potato but that’s about it!
Below is what Day 1 looked liked:
1 – Clean/Press 5×5,5,5,3,3
2a – Flat DB Press 3×8
2b – BB Bent Over Row 3×8
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – max rounds in 20 minutes:
1 – Sandbag Thruster – 5
2 – Burpees – 10
3 – Thick Rope Slams – 20
4 – Box Jump -10
5 – Sledge Swings 10 L/R
I was toast after this one, especially after being out in the heat.
I’m focused MAN!
Nothing can stop me.
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