Connie's Froggie Goes a'Lungin'

[Connie Brown]

Continuing to improve strength endurance and to lose weight.



Considering your goals, I would suggest progressing to the 10s with Swing Squats (Basic Swing catching in double Shoulder Park while squatting down, standing to push the Clubbells® back into the next Swing) in the AM. In the PM, perform Forward Pendulums with alternating Lunges (in Order). Use a Double-Density style approach. Keep your Warrior Wellness session sandwiched in between. Give yourself 8 weeks to complete your program.
Good luck and keep us apprised of your progress in the CST Program Logs.


Mon PM.

I don't have the 10s yet so I just fooled around with the movements with the 5s. Using suggestion from "March or Die" in the CST book:

Right lunge to order and back x 4
Left ditto
repeat both x 3

Right sidestep to order x 4
Left ditto
repeat both x 3

Repeat lunge and sidestep sets for training duration that day, 17 min

RPE 6
RT 5

Left side pendulums to order not smooth, and both sides better stopping-on-a-dime needed. Lunges are not deep but are feeling great.

[Connie Brown]

Tue Dec 9

Warrior Wellness and rest day

Wed Dec 10

AM

Swing squat (Frogger)

5# CB

15 sets of 5 in 15 minutes

RPE 7
RT 8

I think I need a warm-down activity with this one.
Is there an online version of the vibration drill in the CST book?

[Scott Sonnon]

The Vibration Drills are on Maximology and Prime Your Bioenergy.

[Connie Brown]

Wed midday. Standing DROM 15 min, circle each joint each way 10 times, top-to-toe times 3.

Wed PM.

Right lunge to order and back x 4
Left ditto
repeat both x 3

Right sidestep to order x 4
Left ditto
repeat both x 3

Repeat lunge and sidestep sets for training duration that day, 20 min

RPE 7
RT 6

Still exploring movements with the 5s.

LOTS of soreness from the morning squats. Not unpleasant though.

I will have to wait a bit for Maximology. Just reordered the CST tape which my old VCR ate, plus Warrior Wellness. Looking forward to these very much

[Connie Brown]

Thursday 12/11. Circles DROM and FCBD.

Fri AM 12/13.

Swing squats, 15 sets of 5 in 15 minutes.

RPE 6
RT 8

Fri midday. Standing DROM .

Fri PM.

Right lunge to order and back x 4
Left ditto
repeat both x 3

Right sidestep to order x 4
Left ditto
repeat both x 3

Repeat lunge and sidestep sets for training duration that day, 18 min

RPE 7
RT 6

The DOMS from Wednesday's swing squats were even stronger on Friday so I was gentle with those.

I am noticing more "wind" benefits. Saturday night was our pipe band's night to play sets at 8 and 10 and I could feel the improvement in strength and wind esp upper body.

Sat rest day, DROM and FCBD.

Sun mall walking with 16 yo DD.

[Connie Brown]

Monday AM 12/15.

Swing squats, 14 sets of 6.

RPE 7
RT 9

Monday midday. Standing DROM and FCBD.

Monday PM.

Right lunge to order and back x 5
Left ditto
repeat both x 3

Right sidestep to order x 5
Left ditto
repeat both x 3

Repeat lunge and sidestep sets for training duration that day, 18 min

RPE 7
RT 7

The inward pendulum on the left side step is harder than it looks, to do smoothly. Hm

[Connie Brown]

Tuesday 12/16. Circles DROM and FCBD.

Wednesday 12/17.

AM

Swing squats, 5#, 15 sets of 5 in 15 minutes.

RPE 6
RT 8

Midday. Standing DROM .

PM.

Right lunge to order and back x 4
Left ditto
repeat both x 3

Sidestep to order x 5
right & left x 3

Repeat lunge and sidestep sets for training duration that day, 12 min

RPE 7
RT 6

My 10# CBs arrived in time for the evening workout! That was fast.

So of course I had to do my routine with the 10s.

I think there should be a word for the force emanating from a CB that compels you to "do it! do it!" past the point where prudence tells you to stop. ("dumbentum" maybe?)

IOW - even full choked up I noticed my grip giving out first. I confess I did a couple of pendulums to order even after the "order" part became wobbly. but I did put down the 10s and finish with the 5s. Thanks again to all you strong guys who wrote here about being careful about watching for fatigue.

[Connie Brown]

Thursday 12/18. Warrior Wellness.

Friday 12/19.

AM
Swing squats, 10# 2 sets of 6. a bit too intense - need volume first
Swing squats, 5#, 8 sets of 6 in 8 minutes.
RPE 7
RT 7

Midday. Warrior Wellness .

PM.
2-handed lunge, 10#s, 5 each leg.
2-handed lunge, 5#, 5 each leg
2-handed sidestep, 5#, 5 each leg
1-handed lunges and sidesteps, 3 sets of 5
RPE 8
RT 6

Putting the exercises with 10# CBs first, tires me out fast. lotsa respect for upping the weight

[Connie Brown]

Saturday, Sunday 12/20-21. Warrior Wellness™.

Monday 12/22.

AM Swing squats
10# 3 sets of 7
5#, 10 sets of 7
rested between sets but did not time them. longish
RPE 7
RT 8

Midday. Warrior Wellness™ .

[Connie Brown]

Saturday, Sunday 12/27-28. Warrior Wellness.

Monday 12/29.

AM Swing squats
10# full choke 3 sets of 7
5#, 10 sets of 7
rested between sets but did not time them. longish
RPE 7
RT 8

Midday. Warrior Wellness.

PM Alternating Lunges
10# full choke 2 sets of 5
5# 6 sets of 5
RPE 7
RT 7

Low energy day.

[Connie Brown]

Tuesday 12/30. Warrior Wellness.

Wednesday 12/31.

AM - swing squats
10# 10 swings
10# full choke 2 sets of 7
5#, 10 sets of 7
rested between sets
RPE 7
RT 8

Midday. Warrior Wellness.

PM - no CB workout - performance night on the pipes

I am a bit wiped out at the end of a DD day,
so I skipped the PM workout. Otherwise my hands
and oomph are too tired to play the pipes for New Years.

Thoughts...

I remember a request from a trainer long ago mentioning
that the jump from 5# to 10# is a big one for his lady clients.
(he wanted an 8)

I must reluctantly add myself to this perception. Even full choked
a 10 pounder seems like a bigger incremental jump than I ever
experienced with incrementally tougher exercises with the 5s.

and a math and physics thought - the jump from 5# to 10# is the
only one that doubles the weight and with leverage that would
be .... squared? geometric? logarithmic? granted the weights
are small but except for Maxwell, the musculature trying to heave
them is small too. speaking for me of course.

I am finally getting it that muscles are like money.
you have to have it to make more.

[Connie Brown]

Thursday 1/1. Warrior Wellness.

Friday 1/2.

AM Swing squats

10# full choke 10 swings
10# full choke clean to order 3 x 5
5#, 10 sets of 7
RPE 7
RT 9

Midday. Warrior Wellness.

PM Alternating Lunges

10# full choke 2 sets of 5
5# 6 sets of 5
RPE 7
RT 8

Getting smoother at those 10s. woo ee.

[Connie Brown]

Sat, Sun, Mon. Warrior Wellness™.

Tuesday 1/6.

AM Swing squats

10# full choke 10 swings
10# full choke 1 set of 7
5#, 8 sets of 9
RPE 7
RT 9

Midday. Warrior Wellness™.

PM Alternating Lunges

10# full choke, 1 set of 9, 2 sets of 7
5#, 6 sets of 9
RPE 7
RT 8

[Connie Brown]

Wed, Thu. Warrior Wellness.

Friday 1/9.

AM Swing squats

10# full choke
10 swings
swing to order 3x5
swing squats 6 sets of 5
RPE 6
RT 9

Midday. Warrior Wellness

PM Alternating Lunges

10# full choke, 8 sets of 5
RPE 7
RT 8

Instead of starting with 10s and going to 5s, just felt like
all 10s, all the time.

Remembering the principles of incremental progression I dropped the volume to focus on form & sophistication (not as many reps/sets) . Felt great.

An aside: we just had 3 days of intense ice and snow.
Everywhere you walked was either a Zamboni-smooth sheet of
ice, or crusty uneven slippery obstacle course. I did not have
crampons handy.

I swear that my improvement in balance and coordination
and leg strength from 4CBD, squats, and lunges
are to thank for my not slipping or falling even once in spite
of many near misses and challenges. wahoo

[Connie Brown]

Sat, Sun. Warrior Wellness.

Monday 1/12.

AM Swing squats

10# full choke
10 swings
swing to order 3x5
swing squats 5 sets of 5
RPE 6
RT 9

Midday. Warrior Wellness

PM Alternating Lunges

10# full choke, 10 swings
alternating lunges 3 x 5
swing to order 3 x 5
swipes just to see if I could 1 x 5
RPE 8
RT 8

[Connie Brown]

Tue, Wed. Warrior Wellness.

Thursday 1/15.

AM Swing squats

10# full choke
10 swings
swing to order 3x5
swing squats 1 set of 5
5# 6 sets of 8
RPE 7
RT 9

Midday. Warrior Wellness

PM Alternating Lunges

10# full choke, 10 swings
alternating lunges 2 x 5
5# 5 sets of 7
RPE 7
RT 9

Big rests between sets today. low energy
- not good sleep the night before and not
enuf water I think...

[Connie Brown]

Tue, Wed. Warrior Wellness.

Thursday 1/22.

AM Swing squats

10# full choke
10 swings
armpit cast 1 set of 3
swing to order 3x5
5# 5 sets of 8
RPE 6
RT 9

Midday. Warrior Wellness

PM Alternating Lunges

10# full choke, 10 swings
swings to order 3 x 5
alternating lunges 4 x 4
5# 3 sets of 7
RPE 6
RT 9

I had 2 sessions on Monday also but I didn't write them down so forgot.
The armpit casts are a reach so i will do them at the beginning of sessions as I work on form.

[Connie Brown]

Saturday 1/24.

AM Swing squats

10# full choke
10 swings
swing to order 3x5
5# 5 sets of 8
RPE 6
RT 9

Midday. Warrior Wellness™

PM Alternating Lunges

10# full choke, 10 swings
swings to order 3 x 5
alternating lunges 4 x 4
5# 3 sets of 7
RPE 6
RT 9

This brings me to the end of this program.

After Action Report

Goal: continue to improve strength endurance and to lose weight.

On the strength endurance part, I gained in both strength and endurance.

Strength: Lots o squats and lunges and I can feel the difference all through the lower body: thighs, front and back, and bum. What's nice is, it is flexible strength. I already had stump-like strength (like standing while carrying the extra weight) but the in-between strength for movement is better now.

Endurance: Considering I can now swing the 5s much longer before gasping out, I can tell the endurance part has increased. I never thought 5s would feel like nothing, to tell the truth.

Losing weight: lost 9 pounds over the 8 weeks, running total 21. Lost 2.5 waist inches over this program (forgot to note it in earlier programs).

Joint strength: this just might be my favorite. I am adding more seconds to the FCBD as a game but still at a low height, and my creaky shoulder is almost up to the other one. I am starting to think I could approach my adolescent flexible strength (one of my inborn attributes - no thanks to my working on it or anything)

I think my resting pulse is dropping too. Must start recording.

I am starting to prefer this slower progressive increase in movement and strength recovery, (as opposed to grudgingly accepting that there is no instant gratification). It is so much more fun than my previous desperation-driven, hating-every-minute attempts at "set rep" schemes or "cardio."