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Hybrid Strength Training...

BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
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We've reached an issue with my weighted carries. After the 20kg KB there is a 24kg KB and that's almost an 10lbs increase per hand. Thinking of trying the additional weight with a 2min hold/ 2min BW walk and perform that for a total of 24min. I would work to increase the time over time. I know I cant hold it for 5min straight to begin with.

CONDITIONING:
Weighted Carries; 44lbs KB (each hand)
26min Total Time
10min @ 6% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
10min @ 4% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
6 @ 2% incline and 3mph; 3min w/ 44lbs KB per hand and 3min bodyweight only

Single Arm weighted carries; 70lbs KB
2 walks; 100+ft (per hand)
1min rest
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,711
2,795
Wow, how the time flies. Needless to say it's been a while.

I'm still lifting. Dropped a few more lbs (down to 227lbs). Been working on my mobility (hip and ankle) and made appreciable progress. I now Oly front squat in flat soled shoes and am able to easily pull sumo. Thinking of switching to flat soled shoes for back squat in the near future.

WAVE1 WEEK1 DAY1 Strength
DEADLIFT/ SQUAT
Conv. Dead~ 315x1, 340x1, 385x1, 430x1
Sumo Dead~ 315x3, 345x3, 375x3, 405x3
Oly Front Squat~ 225x5, 255x5, 285x3
Hex Bar Row~ 70x10 x10 x10 (cluster set)
High Row~ 80x10, x10, x10

DAY2 Endurance
OHP/ BENCH
Z-Press~ 85x7, 115x7, 135x7, 155x7
Plate Loaded OHP (each)~ 80x10, 95x10, 110x10
Lat Raise SS Face Pull~ 100x10/ 55x18 (3 sets)
OH Tri Ext SS Hammer Curl~ 38x12/ x15 (3 sets)
Plate Loaded Decline Bench~ 80x10, x10

CONDITIONING- Sled Pushes
Total Time >20min
Sled ~ 100lbs x90ft (2 sets), 135lbs x90ft (2 sets), 160lbs x90ft (2 sets), 185lbs (2 sets).
2min rest betw sets
 
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