Posts Tagged ‘Love’
Lean and Mean Conditioning
What do you do to stay lean and mean?
I’m not on some crazy quest for Abercrombie abs. I enjoy beating up the iron too much for that.
However, I do love conditioning work. No, not crazy 45min slow pace cardio sessions, but quick intense finishers or stand alone conditioning session that last no more than 25 minutes.
Staying strong is paramount, that’s why I keep conditioning sessions relatively short and only hit a max of 3-4 each week.
It’s all about staying lean and mean!
Density Training Love
I love density training. Charles Staley literally wrote the book on it.
It’s a great way to get a lot of work done is a relatively short amount of time. It’s usually done by using two non competing movements. The goal is to crush as many reps as possible of each movement in a given amount of time, usually 10-15 minutes.
Monday I had a brutal lower body session. I hit some heavy squats and RDLs. When I was finished I still had some juice left but I didn’t have a lot of time before my next group arrived. I broke out the kettlebells and hit the following density circuit below.
It’s not exactly Staley’s version of density training but I put in some WORK and got the job done I think! Check out the video below.
My KB technique is far from perfect. My double swings need some work for sure. However, just like sports, if you don’t practice the movements you suck at doing (for the moment) you’ll never improve.
What are some of your favorite density circuits?
Drop me a comment and let me know.
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
Death Squats
I’ve decided to step my game up.
I’ve mentioned before about my love/hate relationship with squats.
Well, today I did it. I rocked the death squats.
If you haven’t tried this test of manhood, I suggest you give it a go!
It’s pretty simple! Load up the bar and knock out 20+ reps without racking the bar. They’re called death squats for a reason!
When you are finished you legs are like jello, your core, upper/lower back, shoulders, are on fire. Simply put, death squats attack your entire body!
This isn’t just for fun! I have a specific goal in mind. I want to work my way up to 1.5X my bodyweight. After that, who knows!
Check out today’s training session as well as some good death squat training tunes! Today’s session was simple and brutal.
Get Strong(er) Wk 5 – Day 2
1 – Squat 3×8,6,4 (ascending) 1×20
2a – RDL 5×5
2b – GHD Situps 3×15
2c – Hanging Legs Raises 2×15
Tomorrow I’ll be hitting up some hill and stair sprints!
And now for the tunes!
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!
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