Andrew's backyard training and other randomness

[Andrew Dube]

Friday October 5, 2018

Viking Sots press 10/10×3

AMRAP 10min 35lb plate

10 diagonal chops

10 thrusters 

10 overhead swings

7 rounds

Sumo deadlift 210×6, 310×5, 360×4, 410×3, 460×2, 480 fail all DO and beltless, took a second crack at 480 with a belt but it was not to be today 

Zercher sandbag walking lunges 100×20×3

EMOM 12min

Evens, double KB swings 32kg×5×6

Odds, supinated Yates row 165×5×6

Bear crawl sled drag 100×30m, 125×30m, 150×30m

[Andrew Dube]

Saturday October 6, 2018

A1 pullups bw×5, +10×5, +20×5, +30×5×2

A2 dips bw×5, +25×5, +45×5, +55×5, +65×5

B1 ring pushup hold at bottom max time×2

B2 overhead KB carry 32kg×100'×2

C1 farmers walk 195×40'+40', 215×40'+40', 235×40'+40'

C2 sandbag carry 150×80', 200×80', 250×80'

D1 reverse flyes 20×5×7

D2 lateral raise 20×5×7

D3 ab wheel standing up a ramp ×5×7

 

[Andrew Dube]

Tuesday October 9, 2018

AMRAP 10min 

Jump rope ~150 turns

10 log press (60)

10 swings (48kg)

3 rounds +110 rope turns

A1 15s press + 15s overhead hold, 14kg×2min×2

A2 15s sandbag Dimmel deadlifts + 15s hold at bottom 150×2min×2

EMOM 14min

Evens: log press, 110×7, 120×6, 130×5, 140×4, 150×3, 160×2, 170×1

Odds: double KB flip and catch (kg) 10×7, 14×6, 18×5, 22×4, 26×3, 32×2,1

Anderson squat 210×6, 310×5, 350×4, 370×3 385×2, 400×0

B1 overhead KB carry 32kg ×30m×2

B2 bear crawl sled drag 100×30m×2

[Andrew Dube]

Wednesday October 10, 2018

Arm over arm pull (feet anchored) 100×100'×3

A1 run 500m ×3 right into

A2 max burpees 30, 22, 25

This was as awful as it sounds

3 way shoulder raises 15×10+10+10×2

Sandbag carry 100×400m in ~4min first time unbroken!

[Andrew Dube]

Thursday October 11, 2018

Sumo deadlift 180×5, 280×2, 330×2, 380×2, 430×2, 450×2, 460×2, all DO, belt on the last two sets 

A1 sandbag squats 200×12, 12

A2 arm over arm pulls 50×100'×2

B1 pin good mornings 110×5, 130×5, 150×5, 170×5, 180×5, 190×5

B2 box jump (ascending height up to 34") ×5×6

Yoke walks 440×40'+40'×3

Feeling flat today. Definitely some cumulative fatigue from doing 3 days in a row plus it was one of those days at work. Tripled down this week because I'm thinking about doing an arm wrestling tournament on Saturday. It's in town and only $10/ arm as a novice so its perfect to get my feet wet. I do have some errands to run in the morning and a family dinner that evening but I think it will work out. 

[Andrew Dube]

Saturday October 13, 2018

Went to my first AW tournament and managed to walk away with 2nd place left and right hand in the 200+ novice class. There were 6 people right and 4 left. I pulled 5 matches right. Won a great battle with someone I lost to earlier to wind up in the finals. The guy who won flashed me for first place. Left hand I pulled him first and was flashed again. I won my next two matches to face him in the final again. He beat me again but I made him work for it this time. 

Sunday October 14, 2018

AM

Last training for KK with Gus. Nothing was feeling good today except, strangely, the crusher. 

PM 

easy 6km run

[Andrew Dube]

Tuesday October 16, 2018

Sumo deadlift 180×5, 280×5, 350×4, 400×3, 450×2, 480×1 belt after 400, starting to lose the grip on the double so mixed grip at 480

AMRAP 8min

10 burpees 

200m run

10 ring rows

3 rounds 

A1 alternating sandbag zercher step ups (21") 100×20×3

A2 farmers walk 195×40'+40'×3

This was much harder than it looked on paper 

[Andrew Dube]

Wednesday October 17, 2018

RDL 155x1minx2, 1min rest (27,26)

EMOM 14min

Evens, split squats 60x5/5x7

Odds, BOR 185x5x7

A1 dips BWx20x3

A2 overhead KB carry 32kgx25mx3

B1 forward sled drag 100x80mx2

B2 sandbag carry 100x200mx2

[Andrew Dube]

Saturday October 20, 2018

King kong in Detroit, results are secret! Besides having a great time with everyone I also was very pleased with my lifts! 

Sunday October 21, 2018

KB waiters press (kg) 14×5/5, 18×5/5, 22×5/5, 26×5/5, 32×5/2

3 rounds

1min hollow body hold

1min handstand facing wall

1min top of pullup hold (band assisted)

1min rest

A1 yoke walk 440×40'+40', 480×40'+40'

A2 bear crawl sled drag 150×30m×2

Anderson squat above parallel 110×5, 210×5, 310×3, 330×3, belt 350×3, 370×3, 385×3, 395×3

B1 pullups bw×5, +15×5, +20×5, +25×5, +30×5

B2 dips bw×5, +30×5, +45×5, +60×5, +75×5

[Andrew Dube]

Monday October 22, 2018

A1 Dimmel deadlifts 180×30×2

A2 200m run ×2

B1 sandbag squats 200×12×2

B2 reverse sled drag 100×30m×2

C1 reverse flyes 20×5×3

C2 lateral raises 20×5×3

C3 front raises 15×burnout×3

C4 ez curl 85×5×3

C5 alternating bottoms up KB hammer curls 10kg×burnout×3

Sandbag carry 100×400m unbroken 

[Andrew Dube]

Wednesday October 24, 2018

A1 pendlay row 200×10×3

A2 seated DB press 50×10/10×3

AMRAP 8min

KB press 14kg ×5/5

Log viper press 60×10

Ring rows ×10

4 rounds

EMOM 6min

Anderson squat above parallel 310×5

B1 walking lunges 60×20×3

B2 sandbag squats 150×15×3

C1 Dimmel deadlifts 215×25×1

C2 bear crawl sled drag 150×30m×1

I was struggling tonight. Date afternoon today; sushi and bowling. Ate too much, afternoon beer, late afternoon coffee and a number of workout interruptions from Sascha who was supposed to be asleep but woke up immediately after Kate left to teach a sewing class. Such is life. Time to eat, sleep and see what tomorrow brings!

Edited October 25, 2018 by Andrew Dube

[Andrew Dube]

Thursday October 25, 2018

A1 slim lever 8×1/1+2/2+3/3×3

A2 blob trainer (load to 24") 28×1/1+2/2+3/3×3

AMRAP 10min

10 toew to bar (horizontal)

15 pushups

20 squats 

6 rounds

B1 bench press 185×15×2

B2 arm over arm sled pull 50×100'×2

B3 alternating cross body hammer curls 25×30×2

C1 ab wheel to a wall ×5×6

C2 lateral raises 25×5×6 

30s rest

D1 pullups bw×8×3

D2 incline DB press 65×8,8,7

3 rounds:

Med ball chest squeeze walk 40m

KB swings 48kg×20

Reverse sled drag 100×20m

1min rest

 

[Andrew Dube]

Saturday October 27, 2018

A1 slim lever 8×1/1+2/2+3/3×4

A2 blob trainer load to 24" 28×1/1+2/2+3/3×4

B1 Dimmel deadlifts 210×25×3

B2 inverted plank (anti rotation) 30s/ side×3

Overhead KB walk 22kg×300m, 5 cleans everytime I rest: 100+50+50+50+50

Sumo deadlift 180×3, 280×3, 330×3, 380×3, 430×3, 450×3 all DO, belt on the last set

C1 sandbag squats 150×15×5

C2 100m sprint ×5

Cold, wet, tired, and dark tonight. Almost skipped this one after a long day which included navigating the farmers market with both boys for the first time (a bit stressful). And then their first judo class! Very excited to see them start! While I'd love to see them pursue martial arts, I think the foundational movement skills they'll learn will serve them in any athletic pursuit.

[Andrew Dube]

Sunday October 28, 2018

Grippers 20mm right 113×5×5, left 61×5×5

2" climber pinch 168×1×3, 133×10s hold×2

2.5" crusher right 115×8×2, left 95×8×2

Wrist roller 85×48"×3 (each way)

Triceps extensions 50×20, 35×20

Also did 8 or 9 sets of 6 pullups throughout this workout 

Monday October 29, 2018

Viking sits press 10/10×4

AMRAP 8min

10 sandbag Dimmel deadlifts (100)

10 sandbag squats (100)

10 log press (60)

5 rounds

A1 log press 110×12×2

A2 arm over arm sled pull 50×100'×2

A3 alternating hammer curls 25×30×2

 

[Andrew Dube]

Tuesday October 30, 2018

A1 slim lever 8×1/1+2/2+3/3×5

A2 blob trainer to 24" 28×1/1+2/2+3/3×5

B1 sandbag clean and throw over yoke 150×5×5

B2 ab wheel standing to wall 5×5

Yoke walk (beltless) 40'+40'× 440, 500, 540

C1 sandbag squats 200×15×2

C2 bear crawl sled drag 125×30m×2

 

[Andrew Dube]

Friday November 2, 2018

AMRAP 10min

150m backwards run

15 KB swings (48kg)

15 Dimmel deadlifts (48kg)

4 rounds

Anderson squat above parallel 210×6, 280×5, 330×4, 360×3, 390×2, 410×1

A1 deadlifts 250×10, 300×10, 350×10

A2 burpees 30, 20, 15

Cosmic kids yoga session with Adrian and Kate. If you have young kids I'd recommend the cosmic kids yoga channel on YouTube. Adrian loves it and even more so when the adults play along.

[Mike Rinderle]

I had a myocardial infarction just reading about that workout. 

[Andrew Dube]

Saturday November 3, 2018

A1 slim lever 8.5×1/1+2/2+3/3×3

A2 blob trainer to 24" 29×1/1+2/2+3/3×3

One arm barbell press 45×5/5, 65×5/5, 70×5/5

Zercher yoke walk 40'+40'×240, 310, 380 

B1 incline press 135×5×5

B2 supinated rows 165×5×5

B3 reverse flyes 25×5×5

C1 90s front raise + crucifix hold 5×20s+10s×3

C2 arm over arm sled pull 50×100'×3

C3 one arm z press 18kg×12/12, 15/15, 18/18

[Andrew Dube]

3 hours ago, Mike Rinderle said:

I had a myocardial infarction just reading about that workout. 

Yep anything with burpees sucks! After deadlifts even more so. I've got another month of this high intensity madness then I'm going to hibernate indoors and try to pack the lbs on my barbell and beltline. 

[Mike Rinderle]

10 hours ago, Andrew Dube said:

Yep anything with burpees sucks! After deadlifts even more so. I've got another month of this high intensity madness then I'm going to hibernate indoors and try to pack the lbs on my barbell and beltline. 

Now that's a training program I can support 100%

[richcottrell]

15 hours ago, Andrew Dube said:

Cosmic kids yoga session with Adrian and Kate. If you have young kids I'd recommend the cosmic kids yoga channel on YouTube. Adrian loves it and even more so when the adults play along.

I am going to try this out with my younger sons tonight (7 and 6 year old)

never heard of it before

[Andrew Dube]

7 hours ago, richcottrell said:

I am going to try this out with my younger sons tonight (7 and 6 year old)

never heard of it before

Adrian is 4. Kate tells me there are different playlists for different ages. Let me know how they like it!

9 hours ago, Mike Rinderle said:

Now that's a training program I can support 100%

Basically going to eat all the carbs you're not. Keep the universe balanced. 

[Andrew Dube]

Sunday November 4, 2018

AM grip training at Robs with Gus and one of his football players Liam.

Grippers 20mm right 126×4×6, left 84×4×6

2H flask worked up to 160 for 4 singles then 130×10sec×2

NN 2.375" 210×8, 220×8, 230×8

Assorted wrist work: 25lb plate curls, WW, 40lb blockweight curls, 6lb front hammer levers

[Andrew Dube]

Monday November 5, 2018

AMRAP 10min 

100 rope turns

10 sandbag squats (100)

10 ring rows

4 rounds

Sandbag carry 30m 200, 250, 300

A1 alternating step ups 60×20×2

A2 max log viper press 150×7, 6

B1 pullups BW×5, +15×5, +20×5, +25×5, +30×5

B2 dips BW×5, +40×5, +60×5, +80×5, +85×4

Sumo deadlift DO 180×3, 280×3, 350×3, 400×3, 430×3 (belt), 460×3 (belt and straps, hands were smoked from yesterday)

[Andrew Dube]

Tuesday November 6, 2018

A1 slim lever 8.5×1/1+2/2+3/3×4

A2 blob trainer to 24" 29×1/1+2/2+3/3×4

and whatever this is before and after...