Fox's Heavy Trip

Got the 25lb CB yesterday. I can feel after having transitioned from the 15s to 20s for OCS work that I need to shore-up the the back position to front transition. I need more strength and stability when the CB is behind me.

I think the ABC moves, for now done with the 25, will be tremendous for that.

I will do Coach Szolek's "Inhuman Endurance" program from this CST mag - albeit with way less weight. I will also do the "Hulking Out" moves. Some one arm swipes will be done with the 25s to start up the CNS for the next phase, mills will not begin until the 200 total with the 20s is hit.

Mills and swipes will still be done to maintain the groove, but the focus will be on transforming weak spots into strong.

Thus the heavy trip.

Bill

[Scott Sonnon]

Sweet. Looking forward to reading your development with your Heavy Trip.

First night of the heavy trip

All with 1 25lb CB

Gamma Cast - 2 sets of 5l/5r/5l/5r w/ left grip
same with right grip
80 reps total

Barbarian - as above

Whack a mole - 1 set 5l/5r/5l/5r in each grip
40 reps total

Whack a mole in flag position - 1 set 5l/5r in each grip
20 reps total :twisted: )

1 arm swipes - 2x10 each arm

I think this is gonna work great

RPE - 7
RT - 8


tomorrow start the 'inhuman endurance' march (sorta - using the 25 :oops:

[Doug Szolek]

Sounds like you're in for some sweet torture, Bill 8) :twisted:

Looking forward to hearing how it goes :!:

First day of Szolek's "Inhuman Endurance Sort of"

ABC Side Swipe w/ 25lb CB

23 sets of 10 on the minute - switch grips every set

RPE-7
RT-6


Notes - since I like to do shorter workouts i started in the middle, same volume as 40x5 but quicker - obviuosly the 25 does not demand the same ramp up as the 45.

Was going to do 20 but the form on the last few was the best so I kept going till form broke down. Long way to go on form here. Will look at Doug's video again now that I have some context.

Very primative and fun move. I highly recommend it

Bill

Don't know what to say about this except you don't know what your capable of till you do it

400 straight snatches, switching hands every 10, with the 1 pood

25:30

RPE - 9
RT - 10

Saw Steve Cotter did 500 in a workout and just figured I'd start and stay calm and see what happened. 400 was the target - 500 in a few weeks.

Back to the ABCs tomorrow.

Bill

[Scott Sonnon]

Hardcore. :twisted:
Great PR, Bill.

Cotter just challanged me, and everyone, to first to a 1000.

As was to be expected from a real deal guy, it was put out there as a way to motivate himself and any one else up for it.

Like your revival of OCS - an oppurtunity to discover what you can do.

[Scott Sonnon]

Monstrous challenge. I respect any man who leads from the front.

back to my favorite tool - the 25lb CB

Alternating grip each set

Gamma Cast -
5l/5r/5l/5r
10l/10r/10l/10r
15l/15r/
20l/20r
RPE - 7
RT - 9

Barbarian -
5l/5r
10l/10r
10l/10r

RPE - 8
RT - 9

One arm swipes - 5 minutes straight - 50 each arm switching every 5 reps

RPE - 8
RT - 7

Really enjoyable after the simple grinding of yesterday.
Even the heavy stuff feels great on the shoulders.

Alternating an ABC session like this with a Side swipe session and the ossasional mills w/ 20 to not get 2 rusty feels like a plan with legs.

Bill

Insert OCS workout as not to lose too much form

Only goal is to avoid anything that even smells like a test, so do density

OCS swipes - 2 20lb CBs

15x15 w/ very short rests

RPE - 9
RT - 8


OCS Mills w/ 20lb CB

10x5/5

RPE - 10
RT - 6/7

Mills feel more solid behind, but still muscling
Swipes coming along - by the time it's time to test the swipes will be fine.
All about the mills.
Have a little strength test planned tomorrow AM - will report.

Do you think the women on the treadmill knew she was witnessing history

Got my advance copy of Coach Szoleck's ABC Manual today. :twisted: Took it down to the condo gym, something so wrong about that, should be a beach or a cliff or something.

Did the following with a 25lb CB


Side Snatch 3x5 to each side

Muscle Out Press 3x5 each side

Shoulder Cast to Muscle Out 3x5 each side

Grinding Hammer Throws 2x10/10

Giant Whip 2x3 each side


RPE - 8
RT-6

Preliminary review - Unf'n believable :twisted: :P - more thoughtful and detailed review to follow.

Grip endurance night. Can't do ABCs 2 days in a row even with the 25. Actually both sets tonight were PRs for non-stop reps.


OCS mills w/ 15lb CB

1x100/100 switching every 10 reps but no parking

RPE-9
RT - 8


OCS swipes w/ 2 15lb CBs

2x50

RPE - 2nd set 9.5
RT - 9


learning to stay calm - control fear reactivity - when the grip gets ugly.

Tomorrow will do ABC persuant to Coach Szolecks plans in the back of the book. Will then post review.

Bill

Rare early morning session due to schedule

ABC side swipe w/ 25lb CB

10x20 switching grip each set


ABC ballistic hammer throw

4x20 switching grip each set


this puts me 1/2 way to the 50/50 side swipe test. Brutal on the fore arms due to the speed the CB builds as it goes thru the pendulum. had a little form breakthrough on the very last set, a knee bend during the pendulum which controlled the CB even better - so I did another 10 to groove it.

Anyone who throws anything in their sport, including people, who is not doing the ABC hammer, is a fool.

I swear my body is just sort of vibrating now about 1 1/2 hours later.

Posting review of the ABC manual in the Open section now.