Fullsterkur

Been there done that

Re: Fullsterkur

Postby Zapata » Mon Jan 12, 2015 11:34 pm

1-8-15 Thursday

Squat: 315x2, 365x2, 405x3, 315x8

1-Arm KB Swings x 20R/20L/20R/20L (80 total)

-------------------

1-10-15 Saturday

Farmer’s Walk 50ft: 100/h x 4 runs, 150/h x 1, 200/h x 1, 250/h x 1
(had strength for more but back tightened up with stabbing pain so cut it there)

HS Lat Pulldown: 225 – 3x8

HS Incline Press: 225 x 40 total (rest/pause)

Truck Harness Pull 100ft x 2 runs

-------------------------------------


1-12-15 Monday

C2 Rower @6x – 500m, 500m, 150m, 150m, 150m, 150m, 150m (1750m total)

Chinups – 5 x 2 (between 150m rows)

Handstand L-Pushup x 25 total

Squat (no belt): 315 x 3, 365 x 1, 405 x 1, 225 x 20
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Thu Jan 15, 2015 2:00 pm

Moving today - should be a good training session haha

here is a short video showing a typical saturday training session with the group:

https://www.youtube.com/watch?v=DRRHbgSFeJc
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Fri Jan 30, 2015 12:01 pm

Got sick as shit - coming back gradually:

1-21-15 Wednesday

Meat:
Push Press: 185x3, 225x2, 250x2, 275x2
Squat: 315x2, 365x2, 405x4

Potatoes:
2x DB Press – 2x10
Abwheel – 3x5
DB Hammercurls

-------------------------------

1-26-15 Monday

Axle Clean(1) & Press(x): 173x5, 223x8, 223x5, 223x3

Sandbag Carry: 150 x 40ft/40ft x 2 runs w/ turn

-------------------------------

1-28-15 Wednesday

Deadlift: 315x2, 405x1, 455x1, 505x1

Squat: 315 – 7x3

Chinups – 5x2
Conditioning – Sandbag Clean & Press x 50
Abwheel – 2x5


Rogue put together a cool video of Burke prepping for the Arnold:
https://www.youtube.com/watch?v=OETo61UlfIY
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Mon Feb 02, 2015 12:17 pm

1-31-15 Saturday

Yoke Walk:
warmups - 315 x 4 runs, 405 x 1 run
500 x 80ft @ 10.8 sec
500 x 80ft @ 12.6 sec
500 x 80ft @ 12.6 sec
675 x 80ft

Carry / Drag Medley:
Sprint 40ft
210lb keg carry 40ft
load keg on sled & backwards drag w/ fat v-handle 40ft
x 3 runs
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Tue Feb 03, 2015 11:14 pm

2-2-15 Monday

Axle Push Press: 173 x 3, 213 x 2, 263 x 1, 283 x 1

Axle Z-Press - 3 x 8
Bent Row - 3 x 10
Overhead Squat - 2 x 8

Conditioning - Burpees x 10-9-8-7-6-5-4-3-2-1


garage gym in full effect.
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Fri Feb 06, 2015 12:22 am

2-5-15 Thursday

Deadlift (speed): 373 - 8 x 1

Squat (reps): 363 x 8

Snatch Grip Deads - 3 x 8
FatGrip EZ Curls - 3 x 12
Abwheel - 3 x 5

Conditioning - Sandbag Clean & Press / KB Swings - 3 x 10/10
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Sat Feb 07, 2015 6:00 pm

2-7-15 Saturday

EVENTS

Farmer's Walk:
(speed)
100/h x 70ft
100/h x 70ft
200/h x 70ft
200/h x 70ft @ 9.4 sec
200/h x 70ft @ 9.0 sec
(short & heavy)
300/h x 20ft
300/h x 20ft
350/h - couldn't lock out the pick, this will fall soon

Car Deadlift - 4-door Toyota Yaris:
(board corresponds to length of pull on apparatus 4 being longest 1 being shortest)
4 board x 3
3 board x 3
2 board x 3
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

Re: Fullsterkur

Postby Zapata » Thu Feb 12, 2015 11:45 pm

2-9-15 Monday

Axle Push Press: 213 - 8 x 3

A1 - Axle Z-Press - 2 x 8
A2 - Axle Overhead Squat - 2 x 8

Cardio - Chinups x 3/Jump rope x 30 - 7 sets (21 chins/210 rope skips)

-----------------------

2-12-15 Wednesday

Squat: 275 x 1, 315 x 1, 365 x 1, 405 x 1, 465 x 1 (post injury PR)

Farmer Handle Deadlift - 200/hand x 8

A1 - Snatch Grip Deadlift - 3 x 8
A2 - Bent Row - 3 x 8
A3 - Abwheel - 3 x 5

Cardio - Sandbag Clean & Press / Gada Mace Swings - 10-down (55 total of each)

Skill - Jump rope x 100
Zapata
 
Posts: 177
Joined: Mon Jan 02, 2012 2:34 pm
Location: Colorado

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