Posts Tagged ‘deadlift’
Snatches, Ring Dips, and Rope Climbs
My all time favorite lifts are the squat, deadlift, pullup, and pushup. You know, the basics. I’m all about the K.I.S.S. principle when training. There’s really no need to complicate things. I think with all the fancy equipment and hundreds of TV training gurus out there today, people tend to over think their training. It’s not that complicated.
Believe me!
Just think for a minute. What did people used to do before globo gyms, celebrity trainers, and the internet? Take a few minutes and google some of the old time strongmen. Those guys were incredibly strong and unbelievably well conditioned. They didn’t do anything fancy. They lifted heavy, sprinted, jumped, and ate clean.
I mentioned some of my favorite movements above but I’ve been expanding my horizons lately, trying to get better at things the give me a little bit of trouble.
Take a look at some of my new favorites!
Bring out the BEAST…
Hey guys. I have a quick training update for you.
There’s nothing more beastly or manly than deadlifting. Standing over a loaded bar will certainly bring out the animal in you. Add in some heavy sled dragging and carrying and you will be in full BEASTMODE!
Check the video below and let me know your thoughts.
The session looked like this:
1 – Deadlift 8×10,5,5,3,3,3,1,1
2a – Bulgarian Split Squat 3×6
2b – Blast Strap “Rollouts” 3×10
3a – Sled Drag 3×150′
3b – Sandbag Carry 3×150′
Shoot me some feedback and let me know what some of your more beastly training session look like!
Sandbag Carrying and Kettlebell Swinging
One of the keys to continued progress is knowing when to back off. I’ve had 4 consecutive weeks of setting PRs in the deadlift and my body was starting to feel it mentally and physically.
So, yesterday was deadlift day and I decided make it a back off day. I pulled a few sets with some moderate weight and was done.
However, when I say back off, that just means my main lift. After I got through the deadlifts I cranked up the intensity with some heavy bulgarian split squats and sled drags, and sprints.
Then it was time to finish. I set the timer for 10 minutes and cranked 30 seconds of sandbag carries and kettlebell swings with 30 seconds rest in between. Check the video below.
This was a great way to finish.
It was just what my body needed.
Just because you may need to back off a little, doesn’t mean you should take it easy.
Attack every training session. Keep the up the intensity and finish with a fury!
Barbell Complexes and Deload Training
Ahh….
Time to deload this week. As I mentioned in my last post, don’t be afraid of the deload.
I talked about being pretty busted up from the last session of last week. I still am a little bit. It must have been a good one, huh?
All that let me know was this was the right time to deload.
Today I hit some barbell complexes and mobility work to aid in recovery. Check out the complex below.
Get Strong(er) Wk 4 – Deload #1
Barbell Complex – 4rds
1 – Snatch Grip Deadlift – 5
2 – Hang Snatch – 5
3 – Hang Clean – 5
4 – Front Squat – 5
5 – Military Press – 5
6 – Back Squat – 5
7 – Back Thruster – 5
This one was a beast! I pushed the pace and hit 4 rds before my grip totally gave out on me.
Time to work on the grip strength!
Here’s a little training music to get your week started off the right way!
The only way to get stronger…Under the Bar Experience
There is only one way to get stronger.
You MUST get under the bar.
Want to improve your squat? Squat.
Want to improve your deads? Deadlift
Need to improve your olympic lifts? Snatch, clean, and jerk.
It’s that simple. Spend the time to perfect the lifts at which you want to gain strength or improve your technique.
That’s precisely what today was for me.
Today was squat day. Again, my main goal this training cycle is to add strength and improve technique. I really focused on driving out of the hole today and it really helped a lot and I can see the improvement.
Get Strong(er) Week 3 – Day 2
1 – Squat 5×4
2a – RDL – 3×6
2b – Leg Raises 2×15
2c – GHD situps 2×20
3 – Sled drag 5×150′
GET UNDER THE BAR AND GET STRONG SON!
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