Needed to activate large amounts of muscles of the posterior chain. Herniated disks in neck need strengthening.
Warm up;
Dead lifts building to
130 kg
Then dead-lift challenge
Method 2 every minute till unable to complete. On the 60 seconds muscles should be working sumo.
Tempo 2-0-4-0
60 mins completed = 60 sets x 2 reps = 15,600 kg
vibram fivefingers acceptance
Too wet to play in the park, so hey neighbours we’re group outdoor training in the street!
Warm up single arm snatches
4 x 2.
Tyre drags ironmind harness 40 kg tyre
60 x 4 beginners
120 x 4 advanced
Tyre flips
90 kg x 10 x 4 beginners
200 kg x 5 x 4 advanced
Sledgehammering tyre
5 kg x 20 x 4 beginners
15 kg x 20 x 4 advanced
Powerband stretching.
Very fatigued, one moody new neighbour. This was offset by a woman showing her house,e in the street with the 200 kg.
I asked if I should stop? She said no gives me something to perve at. Awesome neighbour shame she moves and Mr grumpy moved in. LOL
All the above were done with vibram fivefingers. These are great shoes for training! Look hippy but perform very well in strength work. The stresses on the knees are reduced by changing the foot position to a more natural power development alignment.
+ vibram fivefingers trial #2
Sydney Centennial park
Group Outdoor Training
Kettlebells 20 kg 12 kg pairs. Aqua Bag, Weight vests, 30 cm plyo boxes, Powerbands, medicine ball.
Kettlebell swing warm up.
Long cycle x 20 x 4
Plyo box jumps x 8 x 4 + weight vests
Push up Medicine ball jumpovers x 4 complete x 4
Lunge walking with Weight vest + overhead AquaBag x 20 x 4
Rope pulls 60 kg chain on 20 metre rope x 4 for speed
face pulls Powerbands x 20 x 4
Crunches x 20
Oblique crunches x 20
Reverse woodchops PowerBands
Mobile stretches.
Food and Fatigue
PS Vibram Fivefingers were really better in weighted box jumps than anticipated.
All that crap on shoes really ain’t necessary. Go figure.
PS after nap 4 x 20 snatches Blue Dumbell from kettlebells.com.au loaded with 10 kg of iron shot from the package deal.
Then 10 mins alternate arm clean and press. Frustrated no.
Matt Wilson 2010
Workouts have been flat lately needed something to get a bit of fear. T-muscle had the NSW mile. Sounded great, and nearly aerobic, used a 40 kg weight vest and 30 kg of chain dragged behind. I had walked a mile, so gritted my teeth and got going. The burning started at 70 metres, and did’t stop. I chose a route away from people so no one could see me cry, also so there was no assistance and no circuit going near the car. The resolve to finish in one go, because once you stop you would want to lie down and rest. It felt great to finish the mile. The gear was thrown in the car quickly as i felt near collapse.
Training partner called single leg(Bulgarian) squats challenge, pain or what. All that I wanted after was food and sleep, sweet sleep.
