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Cimmerian Training

Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
Hi searay - I have a lot of old injuries due to military service and honestly Olympic lifting has been the best thing for them. I used to powerlift back in the day, so when I got back into lifting I found out I can't deadlift like I used to anymore as it would aggravate my discs. Snatches and cleans, however, have only seemed to help. It also keeps me flexible and mobile with bad knees in my 40s - I can sit in a full squat with no warm up anytime anywhere.

12/17/24 - Group workout, thankfully just bodyweight as I can still feel some of the plague upon me. 200/150/100/50/25 reps of two different exercises each round, you pick how many of each (I did half and half) then follow it up with a 200m run. I got to the 25s but did not finish before time ran out. Pull-ups and KB swings tonight.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
12/23/24 - Heavy sandbag session. Sandbag shoulders x7/7, 100#. Sandbag bear hug box squats, 3x20, 100#. Steel mace work in the evening.

12/24/24 - "12 Days of Christmas" themed workout with F3. Each day builds upon the other so you will do all of the previous exercises above it. After each day, short out and back run to keep moving (~30m total). I used a 40# sandbag. Took us 34 minutes.
  1. Navy seal burpee
  2. Sandbag thrusters
  3. Sandbag high pulls
  4. Lateral burpees over sandbag
  5. Diamond push-ups
  6. Sandbag front rack lunges
  7. Sandbag swings
  8. Sandbag front squats
  9. Leg levers with sandbag held overhead
  10. Sandbag shoulder to shoulder presses
  11. 4 count mountain climbers
  12. Sandbag devil presses
12/25/24 - Max reps of Christmas cookies.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
12/26/24 - Short run before work.

12/27/24 - Rode the exercise bike a bit, nothing crazy. Busy day.

12/28/24 - Sandbag shoulders, sandbag bear hug box squats, seated Arnold presses, sit-ups, oblique crunches.

12/29/24 - Off.

12/30/24 - Sandbag shoulders, sandbag weighted marches, seated Arnold presses, leg raises, lying side crunches.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
12/31/24 - "Elevens" workout. Two alternating ladders of two different exercises (10-1 and 1-10) with a short run in between each. 55 reps total of each exercise. Used a cinderblock for the weighted portion. Thrusters, air squats, clean and press, push-ups, two hand swings, plank jacks, devil presses, sit-ups. Hitting the pull-up bar later.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
1/1/25 - 30 minute run and some pull-ups right after.

1/2/25 - MARSOC Short Card with a 200m run after every fifth exercise. Total work - 120 push-ups, 30 air squats, 30 crunches, 40 burpees, 10 4 count windmills, 30 four count mountain climbers, 30 4 count flutter kicks, 10 four count cherry pickers, 30 star jumpers, 30 back extensions, 30 four count lunges, 30 four count trunk twists, 800m running. Took us about 40 minutes.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
1/3/25 - 45 minute Zone 2 ride on the exercise bike.

1/4/25 - Off day.

1/5/25 - Sandbag shoulders x1/1 for 10 rounds, 100#. Sandbag bear hug box squats x12/12/12, 125#. Seated Arnold presses x15/12/12, 2x20#.

1/6/25 - 30 minute Zone 2 run, it's cold AF. Core and steel mace later on tonight.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
1/7/25 - Off day.

1/8/25 - Professional training at work. Just some stretching in the evening.

1/9/25 - 45 minute ride on exercise bike.

1/10/25 - Sandbag shoulders x11/11 (100#), sandbag bear hug box squats x14/13/12 (125#), seated Arnold presses x15/12/12 (2x20#).

1/11/25 - Ruck march, 35# pack, 4 miles, close to 67 minutes thanks to the snow.

1/12/25 - Off day.

1/13/25 - Sandbag shoulders x12/12 (100#), sandbag bear hug weighted marches x20/15/10 (125#). Seated Arnold presses, core, and a quick finisher tonight.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
1/20/25 - Sandbag shoulders x14/14 (100#), finished with some bear hug box squats. Burn out today.

1/21/25 - Group workout in the snow. -13F so we were bundled up pretty good. "You go, I go" of 100 push-ups, 200 jump squats, 300 flutter kicks - your partner runs 100m, does 3 burpees and runs back so you split the work.

1/22/25 - Off.

1/23/25 - Group workout. Nice and balmy 3F this morning. "Gorilla Complex" with 35# cinderblock. 20-16-12-8-4 of bicep curls, high pulls, overhead presses, triceps extensions, and narrow grip push-ups on cinderblock. Each round after push-ups, 10 four count jumping jacks. Then 1-10 ladder of cinderblock front squats and 10 jumping jacks each rung. Finished with some standing core/hip flexor work. Later on, some quick sprints and pull-ups.
 
Cimmerian

Cimmerian

Member
Mar 6, 2024
40
13
1/24/25 - Kettlebell snatches with 12kg, 3x10 per side. Getting back to the groove of this, so I'm going light to work on form. Sandbag shoulders x15/15, 100#. Going to run 1.5 miles after work then hit some sandbag carries to wrap it up for the day.
 
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