Jones' Cerberus Cycle

[Coach Jones]

A few small tweaks aside this is my new program.

The CERBERUS cycle! :twisted:

After a serious evaluation, I determined that right now I need to focus on burning some fat. I absolutely hate dieting and they can have my Guiness when they pry it from my cold dead hand. So what I needed was something that wouldn't take too long, but would hit the majority of the muscles in the body, and burn some fat in the process. Being somewhat of a masochinst...i wanted it to be HARD too.

I think I found it... :idea:

The Cerberus (named after the three-headed beast of greek mythology) is a compound complex routine. Here's how it works:

1. Start with a Clubbell snatch into torch press. As you lower the clubs behind your back, squat and come back up into a crucifix. Return the clubs to back position and squat again, this time coming up into flag position. Return to back position and perform the second 1/2 of the Swipe.

DO NOT PARK

2. Stop the Clubbells from moving and perform a double reverse parry cast into back position, squat and come up with a head cast into torch press. As you lower the clubs behind your back, squat and come back up into a crucifix. Return the clubs to back position and squat again, this time coming up into flag position. Return to back position and perform the second 1/2 of the Swipe.

DO NOT PARK

3. Continue the swipe into back position and squat. Come back up with a head cast into torch press. As you lower the clubs behind your back, squat and come back up into a crucifix. Return the clubs to back position and squat again, this time coming up into flag position. Return to back position and perform the second 1/2 of the Swipe and park.

That's 1 Rep!

My goal here is to do as many as possible with good form in 30 minutes and i'll be performing this workout three times per week. In addition, i'll be hitting the Warrior Wellnes Routine in the afternoon and a session of Spinal Rocks in the evening.

I'll still be hitting the Bruisers on the off days, but the Bruiser work isn't officially part of my program.

Since my legs are a definite weak spot, todays less than steller results are no great surprise, but I think this has some serious potential.

1st Session
Cerberus - 8 Reps in 30 minutes (done with 2 15Lb Clubbells)

2nd Session
Warrior Wellness Routine

3rd Session
Spinal Rocks - 1 x 70 Reps

Not very pleased with my performance but at least I have a lot of room for improvement :oops:

-Brandon Jones, CST

[Scott Sonnon]

Freaking genius.

[Coach Jones]

:wink:

[Coach Jones]

:twisted: CERBERUS CYCLE
(AM Session)

I am loving this exercise!! As much as I expected the Cerberus to hit the majority of muscles, I was really surprised the next day when I could feel it from my neck down to the muscles of my feet and everything in between.

Cerberus:
10 Reps in 30 minutes
RPE: 9
RT: 7.5

Swipes (2 x 25Lb Clubbells):
2 x 20
RPE: 9
RT: 9

Notes:

Didn't use the whole 30 minutes. After the 10 Rep my legs just refused to play anymore. Legs are definitely a weak spot, but I think this program will help out a lot. I think i'll try and push it a little harder on Saturday and see if I can get a couple more reps in. Next week, the goal will be to complete the 30 minutes doing sets of 2.
Had some extra time and since my new 25's came yesterday I thought i'd finish the workout with some swipes. These were tough! Wierd thing was my technique was actually better than with the lighter Clubbells. Realized I have a long way to go to get my competition numbers up for the OCS. I'm going to add the Swipes to my Cerberus Cycle program and maybe alternate them with the Mills.

All 4 now,
-Brandon Jones, CST

[Doug Szolek]

We'll just call you the "Master Masochist" :twisted:

The Cerberus sounds wicked awsome bro. I'm a little frightened. :wink:

[Jay76]

Yes, that is scary, totally awesome though. Going to try it tomorrow :D :D :D :D :evil:

[Coach Jones]

It's good fun :wink:

:twisted: CERBERUS CYCLE
(Noon Session)

Warrior Wellness Routine

:twisted: CERBERUS CYCLE
(Evening Session)

Spinal Rocks 1 x 70

-Brandon Jones, CST

[Scott Sonnon]

Outstanding, you sick monkey!

[Coach Jones]

CERBERUS CYLCE :twisted:
Week 2:

(Morning Session)

Cerberus:
10 Reps in 26 Minutes

Swipes:
2 x 20

Notes:
Decided NOT to try for the sets of two today. Instead, i'll keep at it for another week and just ry to increase my rep numbers while decreasing rest periods. Had more trouble with balance today than with endurance. I think this was probably due to yesterday's impromptu session.

FLASHBACK TO SUNDAY......

Mills:
20 sets of 5 in 16 minutes (With 25 LB'er)
10 x 10 in 8 1/2 minutes (With 15's)

It was a fun, impromptu session. After doing the Mills with the 25, the 15's felt like toothpicks. (I never thought I would say that) :D

An interesting thing happened when I moved to the 15's. After the Mills with the 25's I had MASSIVE forearm pump. When I moved to the 15's, even though the arm pump was present, it didn't seem to affect my technique or grip at all. :?

I'll hit my WW session this afternoon, and then my Spinal rocks this evening.

All 4 Today,

-Brandon Jones, CST

[Scott Sonnon]

Well done, amigo. Monstrous.

[Coach Jones]

Well, every once in a while I need a day to just "goof off" with the Clubbells, and today was that day. It was still a lot of work but the only REAL goal here was to have fun and explore.

1 x 3 HAIL MARYS (will explain later) :shock:

Armpit Casts (done with 45lb Clubbells): 2 x 10

Armpit Casts (done with 25lb Clubbells): 2 x 15

Armpit Casts (done with 15lb Clubbells): 3 x 20

Mills (done with 25lb Clubbells): 10 x 10 both sides in 13:20 PR

Notes:
Fun session! Was pleasantly surprised at my improvement in the Mills. The Hail Marys are a bit on the risky side, but a lot of fun. As my form has improved in the armpit cast, i've noticed that the old triceps are not as involved as they used to be, so I decided to try and make 'em work a bit harder. The perfect thing would be a head cast to torch press but, as i'm not strong enough to do that with the Bruiser....yet :wink: , i've settled for this to work up to it.

HAIL MARYS: From the back position, you bend the knees and then explode upward with all the power you can with the intention of head casting the Bruiser into a torch press. Since, as I mentioned before I can't do this yet, it makes it almost into position and then that dirty %^&$ gravity takes over. With proper form it simply becomes an arm swing, but it takes a few tries.

*Still hitting my ROM session around noon and then my spinal rocks this evening.

All 4 today,
-Brandon Jones, CST

[Doug Szolek]

:idea: You know bro, the Bottom-Up Lateral Press would make a great assistance lift to your work of Head Casting the Bruiser 8) . Just to get used to controling the beast over-head in a torch hold.

Also you may want to work on a Bruiser Jerk from Order Position to Torch Hold so that your arm will only be taxed in catching the torch hold and not so much in the lift. If you go this route keep your other hand uh.. handy for when you need to catch the falling Bruiser :shock:

Intimidating work as always, keep it up!

[Coach Jones]

They're not all golden...

After a week and 1/2 on the Cerberus, i've decided to dump it. It's just not yeilding the results I was looking for. It's still a fun exercise, but I found that my legs/cardio are not being taxed as much as my grip and therefore isn't getting me where I want to go.

So it's back to the drawing board to come up with something new.

-Brandon Jones, CST

[Scott Sonnon]

If not for the 13-14 scrapped versions from solid cast iron to plate loading, I would have never arrived at the Clubbell.

Be pleased with the Process, bro.

[Coach Jones]

Amen. Just a week and 1/2 of Cerberus and already I can feel a change for the better, it just turned out that now that i'm ready for more stimulas to the old stems.

I'm enjoying the journey every step of the way....

and besides, I have a plan. :wink:

-Brandon