Rankin's EDT Strength Cycle

[Rufus]

I just completed this cycle: 2 kb Clean, Squat & Press with 1.5's; 2 CB Swipe w/ Sumo Squat (land in squat with cb's in back position) and jump rope work. EDT approach for the kb's and cb's, ladders for jump rope.

My goal for the CSP was 25 reps in 10 minutes, which I accomplished last night.

Here are the highlights:

Workout 1
CSP w/ 2 53 lbs kbs: 16 reps in 10 minutes (8 sets of 2 reps)
CB swipes w/sumo squat (2 15lbs cbs) 30 in 5 minutes (5 sets of 6)
JR 2 sets of 200 jumps

Workout 5
CSP: 23 reps in 10 minutes (5x4, 1x2)
Swipes w/ Sumo Squat: 50 reps in 10 minutes (5 sets of 10)
JR: 100, 150, 200, 250, 100 (800 total volume)

Workout 7
CSP 25 reps in 10 minutes (5x5)
Swipes 60 reps in 10 minutes (5 sets of 12)
JR 100, 150,200,250,100,150,200 (1150 TV)

This was a pleasing little cycle. In August I got up to 24 reps of CSP in 15 minutes, so in effect I shaved 5 minutes off the time it takes me to do 25 reps of CSP, not too bad since I haven't done that since August. Another way of looking at it is that my work rate went from lifting 176.7 lbs/minute to 265 lbs/minute.

The CB swipes w/sumo are a lot of fun. They started to push the cardio once I got up to sets of more than ten, plus the grip burn is really good, as well. This exercise feels really good, sorta reminds me of swimming.

I started doing ladders with the jump rope to increase total volume and endurance. This is for a. boxing and b. the cycle coming up!

Next cycle, starting tomorrow, will be a HOC cycle of 2-4 weeks. Exercises will probably be LC C&J, Snatches and CB swipes w/ SS (again). In between sets I'll be jumping rope. Goals for this cycle are improved conditioning (for boxing) and to get a little leaner.

Thanks for reading,

Rufus

[Scott Sonnon]

Great work, Rufus! Quick question - are you squatting with the Clubbells in Back Position?

[crubio]

question about the sumo squat. I am having a hard time visualizing how to get into the sumo squat position after the swing. Do you step to one side, then come back with your feet closer together before the next rep?

Nice work on improving work capacity

Chris

[Rufus]

Thanks for your comments, gents.

I take a step to the side and land in the squat while catching the cb's on the back, so there's some shock absorbtion involved. Does that make sense?

Thanks again,

Rufus

[Scott Sonnon]

Chris,
Jack's publishing an article in the upcoming issue of CST Mag on the Frogger variant (no side step), but I'll get a video up for you though I catch them in Shoulder Park. Still not certain about your technique on catching them in Back Position, Rufus. I see an article coming from you on your new technique!

[Rufus]

Well, it's a combo of braking the descent, while doing some shock absorbtion as well while dropping into the squat.

Still working on the boxing article, too!

Thanks,

Rufus