Posts Tagged ‘Rope’
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!
Things that are Awesome and Priceless
No training video or training talk today. Below is just a quick list of things I put together to give my readers a little more insight into me! Enjoy these things that are awesome and priceless!
Deadlifting is AWESOME!
Having a supportive family is PRICELESS!
Watching the closest finish in NASCAR history is AWESOME!
Poker night with your boys in the basement while your wife sits upstairs putting up with all of the shenanigans is AWESOME!
Getting stronger while staying lean and mean and doing it the smart way is PRICELESS!
Golf with your old man on a hot summer afternoon is AWESOME!
Date night with your wife is PRICELESS!
Having a supportive group of coaches and colleagues you can rely on for straight up adivce and constructive criticism is PRICELESS!
Being in the woods on a crisp December morning waiting for that trophy buck is AWESOME!
Conditioning work with sledgehammers, kettlebells, thick rope and bodyweight is AWESOME!
Tailgating with friends and family enjoying good food and good bourbon in Charlottesville on a nice fall Saturday even though the team sucks is PRICELESS!
What is awesome and priceless to you?
Drop a comment and let me know!
I Failed!
Friday was a rough day in the gym!
After deadlifts I walked over to my newly hung climbing ropes to hit some hand over hand climbs.
It was an epic fail. Well, at least in my opinion it was. It wasn’t like I wasn’t able to get up the rope it just wasn’t up to my standards. Going up wasn’t a problem but lowering myself was. My grip was a wreck!
The old me would have been pissed off and in a bad mood the rest of the day. But the new me uses failures like this as motivation. I need to get my grip stronger. I need to do more bodyweight work. I won’t let the ropes kick my ass again.
I’ve said it before, I am no longer afraid to fail whether it be in training or in my business. If someone says no I won’t let it get me down or take it personally. It will just be time to move on to the next group.
If I miss a lift, I’ll come back more determined to kick a** than ever before!
I have failed a lot over the last 14 months. However, I’ve learned a little bit about myself with each failure which will no doubt lead to my success in the future.
Don’t be afraid to fail. You have to “GFGI” if you want it!
Below are some of my favorite quotes about success and failure that have helped me change my mindset.
“The great barrier to success is the fear of failure.”
“There are no failures, just experiences and your reactions to them.”
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
Elliptical, Schliptical…Condition Like a Warrior
At Real World Strength and Conditioning there isn’t any fancy cardio equipment.
There are no treadmills, ellipticals, stairmasters, or lazy recumbent bikes.
If you want to get your cardio in you have run, sprint, and jump.
Below is a conditioning circuit I put together using bodyweight, a sandbag, thick rope, and a little imagination. Take a look and drop a comment.
You can do this as a finisher or a stand alone conditioning session.
On this day I set the clock for 20 minutes and crushed as many rounds as possible.
Give it a shot and drop me a comment.
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!
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