Brown: Putting the Hurt On

[Vbrown]

With the information gathered from the sandbag strength test, I've turned up the workout to meet the demands.

Day 1:

Dumbbell Clean and Press: 3x8 RPE:8
2 minute rest

Rock Up Deck Squats with a Medicine ball: 3x15 +5 RPE 8

These are done with a partner. They throw the ball (12 lbs.) and instead of "catching" it, absorb it and use it to initiate the squat. Then use the force of the hips on the standup to fire it back. Repeat. When the form got bad at #15, we just did 5 more without the ball, but with a jump instead. ow. :oops:

2 minute rest

Screw-ups 3x20
cycled with rock-board chins 3x10. RPE went from 6 and ended at 9

To really fry the grip, use small hand-hold and lay back to touch the solar-plexus to the beam.

2 minute rest

1/2 parry to back position to yeilding head cast and complete the parry

3x8 with RPE: 7

Cool down with joint mobility for shoulders, elbows and hips. The back felt great from the rockups. But the elbows needed the extra attention.

This whole workout was done with two good friends who are now plotting my death. If they don't kill me in the next 2 months, we'll post some before and after photos.

Vince

Alpha CST

[Scott Sonnon]

Severe. :twisted:

[Vbrown]

Day 2
[b]

Warmup: free flow of biomechanical drills for about 10 minutes.
3 cycles at 15 seconds of 4 corner drill

Swipes: 3x30 (we cycled thru each partner making rest periods about 1:30)

Jump squats (heels to butt, knees up starting from flat foot squat) 10 reps

NO REST

Bodyweight squats (hands scraping the floor) 15

No Rest

Feet wide, toes out weight on heels squats 10

No Rest

Bootstrappers (a POX upon Scrapper) 15

NOW rest. 3 total cycles with a total rest of 3 minutes between cycles.

CST fist pushups: 3x15. (First 5 "pop" at top portion and then absorb the shock rather than hard landing)
cycled with CST leg raises 3x15

Restorative tui na for trashed legs and shoulders. This keeps my partners from throwing me under a bus.

All three of us completed this workout in just under 60 minutes. I couldn't be more proud of my guys.

Vince

[Coach Jones]

Fierce workout brother! I'll be interested to see your next "test" results.

-Brandon

[crubio]

Nice workout Vince! :twisted:

[Vbrown]

Biomechanical drills, each person finding their areas of resistance. 10 min

Hypercomplex drill (see my other workout for details) 3x8

1 leg squat (other leg is in a rear stretch position, so upon squatting, the other hip flexor and psoas is being strectched.) 3x10 with 50 lbs

Clubbell: Inward pendulum-receive at ready position for lateral leverage press, then press and return. Repeat cycle. 3x10

Glute-ham-gastroc raises (I hate them so very much) 3x10

slow day. Long weekend with no sleep is catching up. Off to eat soup and bump into the wall a little.

Vince

[Vbrown]

Repeated Day 1 workout. increased the weight on the dumbbell clean and press to 50 lbs (each) and kept the reps. That was no fun.

After that, it was a challenge to keep all the other numbers up to par. I think next week, I'll leave the C+P the same and just increase something else. However the spirit moves me.

The pace was also increased by 1/3 as a workout partner skipped out on us. Maybe THAT'S why it was so hard....hmmmmm

Vince

[Vbrown]

Biomech. warm up

Swipes (with squat) 3x35 RPE: 6-8

Weighted vertical jumps:10 (with 50lbs) 20 bw squats 15 sumo squats and 25 boot strappers.
Rest, 1 set of medicine ball situps and then repeat the leg torture

CST-fist pushups 3x20

Chins 2x8 to the lower sternum and these are NASTY, if you hold at the top

1x3 of Poliquin's subscapularis chins. Dear sweet Jesus those are strangely terrible. The fatigue is really weird. NO idol club swinging not that my shoulders are all weak.

Trying to turn up the workout before the food orgy. I could say no to all that good food, but I'm a damn good cook and deserve to celebrate the taste buds.

Vince

[Vbrown]

One workout partner has taken a second job and is out of the picture for a bit. So I can now focus on the weak points of the other fellow. Weak legs and no ability to do chins.

Warm up (especially elevated scorpions)

Chins ladder 1 to 5 to 1

:30 rest

Narrow dumbbell squats 5

These two were cycled till completion yeilding a total of 25 chins and 45 squats with 100lbs in dumbbells. For myself, there was the addition of 25 lbs of lead shot in a backpack for the whole cycle.

Clubbell Swipes: 2 x 25 This was done more as therapy than heavy work after the first session. RPE of 6

Wheel of Doom (ie. wheel strapped to feet) Hamstring and abdomenal work 3x.

Wait till you see what happens on wednesday. Oh my yes.

Vince, target of hate.