Fox's Moving center of fitness

Having experimented with CST for some time it is becoming a more integrated part of my training philosophy. The key componants that I find complement my personal likes and goals are warrior wellness, be breathed, ABC work and lighter mills and ROM work.

This program reflects the type of training I have found to be most productive over the long haul and the kind of programs I work with clients on. That said, a clients program could look completely different depending on goals. My site should be up in a week.

Here is what I've done this week. Warrior wellness daily.

Mon

5x10/10 KB snatch w/ 24kg (warm up)
15x5/5 KB snatch w/ 32kg

Tues

Sandbags - each rep done by hugging the bag on the floor in a deep squat and "cleaning" it to above the knees, then exploding it onto the right or left shoulder.

1x5/5 50lb
1x3/3 100 lb
1x3/3 125 lb
1x1/1 150 lb
3x3/3 100lb

Heavy bag 5x2 minute rounds

Wed

ABC clean to back position w/ Bruiser 5x5/5
RPE=7
RT=7
Hanging leg circles 3x5

Thurs

GTG 8x7/7 snatches w/ 24kg KB at work

Mills w/ 15lb CB 2x80/80 (happy shoulders)
PRE=8
RT=10

Bill

[Jay76]

Bill

Have you tried 200pd sandbag yet? its awesome :evil: :evil:

Yeah i tried it.

I kicked it but it didn't move.

[Rich_Hav]

Interesting routine.

How do the sandbags help?
Cardio or strength?

Thanks in advance Bill.
Peace
Rich

I'm doing them for roundback lifting - strength.

I don't like to do a "skill" at the edge of my ability for cardio. One false move and there goes the low back.

That's why if I'm doing heavy work KBs or CBs, I don't like to compress rest. I'd rather do long sets with 1 pood or 15lb CB for that.

I did EDT with double swings last night and that may be able to replace the bags, with 2 heavy KBs it's pretty roundback, no matter how much you try to maintain form.

[Jay76]

Rich

How do the sandbags help?
Cardio or strength?


They work both strength and endurance. Low reps/Low RP , like 20 sets of 2 reps with 30 sec RP works your strength endurance.

20 sets of 2 reps with 3-4 min RP, work mainly your strength.

Sandbags are some of the cheapest equipment one can get, but also one the the best. A 50 pd dumbell is nothing compared to a 50pd bag of sand, also a 50pd CB :))))))))) Sandbags and Clubs are the way to go :)))))))))

Jay