Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Dec 23, 2018 7:45 pm

Week of 17 December 2018

Using insights from the article Simplify Your Strength Program With Die Rolled Variability from the fine folks at Strongfirst.com with some help from the author I created a program to use for my leave break visiting my family in Florida and using the three kettlebells (16 KG, 24KG, and 32KG bells) I keep there as well as layered calisthenics and martial arts training.

Monday:

A.M. Boxing Class

P.M.

I rolled 6, which entailed either a re-roll or using the kettlebell bottoms up press @ 16 KG, so I re-rolled and got a '3'.

Kettlebell Military Press @ 24KG: 5,7,4/arm
Kettlebell Goblet Squat @ 24KG: 5,7,4

Throughout the Day:

Pullup Ladder (1,2,3) x 1
Pushup Ladder (5,10,15) x 1
Situp Ladder (5,10,15) x 1
Squat Ladder (3,5,7) x1

Tuesday:

P.M. Brazilian Jiu Jitsu at my uncle's academy, a Luis Palhares line academy with different philosophies from the Ralph Gracie gym I ordinarily train at.

Throughout the Day:

Pushup Rest Pause (5-15 second pause-10) x 2
Situps x 30
Pullup Rest Pause (1-10 second hang-1) x 2

Wednesday:

P.M. Muay Thai

Throughout the Day:

Judo Pushup Ladder (my coach refers to Divebombers as Judo Pushups): (1,2,3) x 1

Thursday:

A.M. Boxing
P.M. Rolled a '4' on the dice.

KB Military Press @ 24KG: 6,8 per arm
Kettlebell Goblet Squat @ 24KG: 6,8

Kettlebell Snatches @ 24KG, 60 reps, in sets of 10 (3 each arm) using a 'talk' test, i.e. when I can talk again without gasping, snatch.

Throughout the Day:

Pushup Ladder (5,10,15) x 2
Pullups Ladder (1,2,3) x 1

Friday:

A.M. Rolled a '2' on the dice

Kettlebell Military Press @ 16KG: 10, 10/arm
Kettlebell Goblet Squat @ 16KG: 10,10

P.M. Boxing Class

Throughout the Day:

Pushup Rest-Pause (5-15 second pause-10) x 2

Saturday:

A.M. Rolled a '1' on the dice

Kettlebell Military Press @ 16KG: 5,6,7/arm
Kettlebell Goblet Squat @ 16KG: 5,6,7

Kettlebell Snatches @ 24KG x 100, 10 reps, EMOM

Sunday:

A.M. Rolled a '6' on the dice

Kettlebell Bottoms up Press @ 16KG, in singles: 3x1/arm
Kettlebell uneven Front Squats (32KG and 24KG): 6x1
20 minutes of hill sprints, 8x of them (4 up the shorter reverse slope of the hill near my parents' house, and 4 up the longer slope)
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
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Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SNAKE-EYES » Thu Dec 27, 2018 12:10 pm

Where at in Florida? I just got back from Naples. Hope you had a good holiday.
Life before death, strength before weakness, journey before destination.
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Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Thu Dec 27, 2018 9:55 pm

SNAKE-EYES wrote:Where at in Florida? I just got back from Naples. Hope you had a good holiday.


Daytona area. I'm still on leave till next week.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
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Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SNAKE-EYES » Sat Dec 29, 2018 8:12 am

Cool, enjoy!
Life before death, strength before weakness, journey before destination.
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Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Dec 31, 2018 8:37 pm

SNAKE-EYES wrote:Cool, enjoy!


Thanks man.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
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Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Dec 31, 2018 8:45 pm

Week of 24 December 2018

Monday: Rest

Tuesday:

A.M.

Selected a '5' to train with my '3 Wise Men (16KG, 24KG, and 32KG Kettlebell):

KB Military Press, 6x1/Arm @ 32KG
Uneven Front Squat (24KG + 16KG): 4x2
KB Snatches @ 24KG, 60 reps, doing 10 reps/arm, resting and then when I could talk again, snatch.

Throughout the Day:

2 x Pushup and Situp Ladders (5,10,15)

Wednesday:

A.M. Rolled a '6' on the dice

Kettlebell Bottoms Up Press @ 16KG, 3x1/Arm
Uneven Front Squat (32KG + 24KG): 6x1

Throughout the Day:

Pushup Rest Pause x 1 (5 reps - 15 seconds in up position plank - 10 reps)

Thursday:

A.M.

KB Snatches @ 24KG, 100: 10x reps EMOM with one arm.

P.M.

My cousin came over and I taught him basic kettlebell lifts (Goblet squat, swing, snatch, press, clean, getup) for like an hour, demonstrating the various lifts too. Kinda a mini workout that elevated my heart rate.

Throughout the Day:

Judo Pushup Ladder (1,2,3) x 1
Situps x 15

Friday:

A.M. Rolled a '5' today.

KB Military Press @ 32KG: 6x1/Arm
Uneven Front Squat (24KG + 16KG): 4x2

Saturday:

A.M. Rolled a '1'

KB Military Press @ 16KG: 5,6,7
KB Goblet Squat @ 16KG: 5,6,7

Sunday: Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Jan 07, 2019 2:30 am

Week of 31 December 2018

Monday: Rest day

Tuesday: Rest Day, Sleep Deprived.

Wednesday:

A.M. Muay Thai Class

Throughout the Day:

Pushup Rest Pause (5 reps - 15 second up position - 10 reps) x 1

Thursday:

A.M. Rolled a '6' on the die

Kettlebell Bottom Up Press @ 16KG, 3x1/Arm
Uneven Front Squats @ 32KG + 24KG, 6x1

P.M. KB Snatches @ 24KG, 80 reps, 4x10/arm

Throughout the Day:

Pushup Ladder (5,10,15) x 2
Situp Ladder (5,10,15) x 2
Pullup Ladder (1,2,3) x 2
Squat Ladder (3,5,7) x 2

Friday:

A.M. Rolled a '5' on the die.

KB Military Press @ 32KG, 6x1 (3x1/Arm)
Uneven Front Squat 24KG+16KG, 4x2

Throughout the Day:

Judo Pushup Ladder (1,2,3)
Pullup Ladder (1,2,3)
Situps x 15

Saturday:

A.M. Jiu Jitsu Double Header (9 AM, I took a fundamentals class at my local all in one MMA gym and at 11 AM I did an 1.5 hour class of drilling and sparring)

Sunday:

A.M. 30 minute run, 4.892 km covered.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Jan 14, 2019 9:34 pm

Week of 07 January 2019

Monday:

A.M. Rolled a '5' On the Dice

Kettlebell Military Press @ 32KG, 6x1/Arm
Kettlebell Uneven Front Squat (24KG+16KG): 4x2

Throughout the Day:

Pushups Ladder (5,10,15) x 2
Situp Ladder (5,10,15) x 2
Pullup Ladder (1,2,3) x 2
Squat Ladder (3,5,7) x 2

Tuesday:

A.M. Rolled a '1' on the dice

Kettlebell Military Press @ 16KG: 5,6,7/Arm
Kettlebell Goblet Squat @ 16KG: 5,6,7
KB Snatches @ 24KG, 120. 10x reps/EMOM

Throughout the Day:

Pullup Rest Pause (1-15 second rest-1) x 5
Pushup Rest Pause (5-10 second rest-10) x 5
Situps x 15: 4
Squat x 10: 5

Wednesday: Rest Day

Thursday:

A.M. APFT. Not my best score as a 35 year old man, but plenty of room for improvement.

Pushups x 56
Situps x 68
2 Mile Run: 16:41 (min:sec)

Got to work some logically layered in conditioning/endurance work.

Friday:

P.M. Rolled a '6' On the Dice

Kettlebell Bottoms up Press @ 16KG: 3x1/Arm
Kettlebell Uneven Front Squat (32KG+24KG): 6x1
Kettlebell Snatches @ 24KG: 60

Throughout the Day:

Judo Pushup Ladder (1,2,3) x 1
Pullup Ladder (1,2,3) x 1

Saturday:

A.M. Press and Goblet Squat Test and Snatch Test:

KB Military Press @ 32KG: 2x reps @ right arm, and 1x rep @ left arm.
KB Goblet Squat @ 32KG: 5
KB Snatches @ 24KG in 5 minutes: 64 reps. I did mostly sets of ten except for the last half minute where I did two reps/arm.

Sunday: Rest. Back to the barbell for Monday.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
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Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Jan 20, 2019 1:13 pm

Back to the Barbell: My latest take for this most recent cycle of the Greyskull LP started this week. It was inspired by reading this vintage guide from CrossFit Football over the past year and also mining my analog training logs from earlier this decade. I recall I rather liked a CrossFit Football inspired cycle the West Coast Marines programmed when they were running CrossFit Leatherneck. I took the Amateur Program from the linked guide and used the Greyskull LP sets and reps scheme. Another inspiration came from reading the LCI Method by Johnny Shaeffer. LCI stands for Lift, Circuit, Interval, where the lift or lifts of the day are done, then a circuit of some sort is carried out (mostly bodyweight circuits with dumbbell or kettlebell ones thrown in too), then a conditioning session of some sort.

On conditioning Jim Wendler's 5/3/1 Forever he mentioned easy (i.e. aerobic conditioning 30-45 minutes duration) and hard conditioning (sprints, etc) and from there I took a page to guide smartly layered conditioning in. As well as two designated endurance days where I run, ruck or swim.

On the weeks where I have short work weeks and long 'weekends' of 4.5 days I go entirely kettlebell based for my strength and conditioning work as a sort of deload.

Week of 14 January 2019

Monday:

A.M.

Warmup:

KB Turkish Getups @ 16KG: 1/1
KB Swings @ 16KG: 3 x 10
KB Goblet Squats @ 16KG: 3x3

Lift:

Press: 100x5x2/100x14x1
Squat: 195x5x2/195x12x1

Circuit:

5 Rounds of:

Dumbbell Bench Press @ 35 lbs: 5x10
Pullups x 2
Knee Tucks x 10
Bulgarian Split Squats x 5/5

Interval - Hard Conditioning

3 Minutes of heavy bag work, Boxing focused.

Throughout the Day:

Pullups x 8 (in sets of 2x)
Pushups x 64 (in sets of 16)
Knee Tucks x 64 (in sets of 16)
Squats x 44 (in sets of 11)

Tuesday:

A.M.

Warmup:

Turkish Getups @ 24KG: 1/1
KB Swings @ 24KG: 3x10
KB Goblet Squats @ 24KG: 3x3

Lift:

Power Snatch: 75x1x1/77.5x1x1/82.5x1x1/92.5x1x2/93x1x1
Snatch Grip Deadlift: 260x15x1

Circuit:

5 Rounds of:

Pushups x 10
Pullups x 3
Knee Tucks x 10
Split squat x 5/5

Interval - Easy Conditioning

30 Minute Ruck, 3.03 km covered.

Throughout the Day:

Pullups x 20

Wednesday:

A.M. 5 KM Run at easy pace

Throughout the Day:

Pullups x 16
Pushups x 48
Knee Tucks x 48
Squat x 11

Thursday:

A.M.

Warmup:

Turkish Getup @ 16KG: 1/1
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench: 155x5x2/155x13x1
Squat: 200x5x2/200x12x1

Circuit:

4 Rounds:

KB Military Press @ 16KG x 5
KB Snatch @ 16KG x 12
Knee Tuck x 10
Split Squat x 5

Interval - Hard Conditioning

Trap Bar Loaded carries for 5 Minutes, as many trips as possible on a 22.6M Course

135x1
165x1
185x2

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG: 1/1
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 102.5, 5x3

Circuit:

5 Rounds of:

Pushups x 10
Pullups x 3
Knee tucks x 10
Split Squat x 5/5

Throughout the Day:

Pullups x 6
Pushups x 32
Knee Tucks x 16
Squat x 11

Saturday:

A.M.

4 KM Foot march

3 Rounds of KB Swings:

10 @ 16KG, 2 Arm overspeed swings
10 @ 24KG, 1 Arm Swing (Right Arm)
10 @ 24KG, 1 Army Swing (Left Arm)

Throughout the Day:

Pullups x 6
Pushups x 48

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Jan 27, 2019 11:03 am

Week of 21 January 2019

Monday:

A.M.

Warmup:

KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Press: 105x5x2/105x11x1
Squat: 205x5x2/205x14x1

Circuit:

5 Rounds of:

DB Bench Press @ 35 lbs x 10
Pullups x 3
Knee Tucks x 10
Bulgarian Split Squat x 5/5

Interval:

Drag a Sled as many trips on a 22.6m course as possible.

Sled + 45 lbs: 1 trip
Sled + 90 lbs: 1 trip
Sled + 135 lbs: 1 trip
Sled + 170 lbs: 1 trip
Sled + 205 lbs: 1.25 trips

Throughout the Day:

Pullups x 20
Pushups x 48
Knee Tucks x 48
Squats x 33

Tuesday:

P.M.

Warmup:

KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lifts:

Power Snatch: 75x1x2/77.5x1x1/82.5x1x1/85x1x1/92.5x1x1
Snatch Grip Deadlift: 270x15x1

Interval:

3 Minutes of Heavy Bag Work (Muay Thai). First two minutes was working what my coach calls 'his basics': jab, low kick, lead knee, teep.

Throughout the Day:

Pullups x 22
Pushups x 80
Knee Tucks x 32
Squat x 22

Wednesday:

A.M.

Swim Ladder: (25M, 50M, 75M, 100M) Freestyle
4 x 25M lengths at Freestyle

Throughout the Day:

Pullups x 30
Pushups x 48
Knee Tucks x 48
Squat x 33

Thursday:

Warmup:

KB Turkish Getup @ 16KG, 1/Arm
KB Swings @ 16KG: 3x10
KB Goblet Squat @ 16KG: 3x3

Lifts:

Bench: 160x5x2/160x12x1
Squat: 210x5x2/210x11x1

Circuit:

4 Rounds:

KB Military Press @ 24KG x 3
KB Snatch @ 24KG x 10
Knee Tucks x 10
Split Squat x 5

Interval:

5 Minutes of Heavy Bag Work (Boxing)

First Minute was jab only, second and third minute were my go-to combinations (jab-cross, jab-jab-cross, jab-cross-hook), fourth minute were some things I wanted to work on (jab-cross-body hook-head hook and jab-hook-cross-body hook) and fifth minute I mixed it up

Throughout the Day:

Pullups x 24
Pushups x 32
Knee Tucks x 32
Squat x 22

Friday:

A.M.

Warmup:

KB Turkish Getup @ 24KG, 1/Arm
KB Swings @ 24KG: 3x10
KB Goblet Squat @ 24KG: 3x3

Lift:

Power Clean @ 107.5, 5x3

Circuit (+)

Pushups: (5,10,15)
Pullups: (1,2,3)
Knee Tucks: (5,10,15)
Split Squat: (3/3, 5/5, 7/7, 9/9)
25M Shuttle Sprint: 3.

CIrcuit (+) Is something I developed for when time's running a bit short. I mated it with ladders, so at each rung of the ladder I run a 25M shuttle sprint. It's a handy way to suss out my assistance work and conditioning in the same blow.

Throughout the Day:

Pullups x 4

Saturday:

A.M. 4.05 km easy run.

Sunday:

Rest
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 177
Joined: Wed May 25, 2011 1:28 pm
Location: California

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