Jump to content

Andrew's backyard training and other randomness


Andrew Dube

Recommended Posts

Saturday May 16, 2020

Technique deadlifts 330×1×5 EMOM

block pulls 15" (straps, belt) 400×4, 420×4, 430×6

Axle clean and push press (one clean) 130×10×3

Yoke + sandbag carry + load 440×30'+30'+150×60'×3 rounds 

Sunday May 17, 2020

A1 slim lever 10×5×3

A2 plate crucifix hold 5×60s×3

A3 hanging l-sit 30s×3

Axle deadlift 290×2×5 

B1 gorilla rows 70×1/1×10×2

B2 standing arm over arm sled pull 50×100'×2

B3 tuck ring support hold max time×2

5 standard tens tight on a pipe 1/1×17 EMOM add 1lb every minute until miss then strip and start over, after second miss strip and AMRAP

100 2H swings 48kg (50,30,20)

100 sledgehammer swings 16lb

  • Like 1
Link to comment
Share on other sites

Tuesday May 19, 2020

Deadlift (straps, no belt) 345×6 (belt) 375×4, 400×2×2

A1 SSB squats (pause, no belt) 255×4 (belt) 275×4 (no pause) 275×4, 295×4

A2 pullups (pause at top) BW×8×3

B1 handstand holds facing fall 30s×3

B2 ring rows BW×12×3

C1 glute ham raise BW×8×3

C2 reverse lunges 50lb vest+26kg KB+5lb chains×8/8×3

C3 switches beast to crab 4/4×3

Edited by Andrew Dube
  • Like 3
Link to comment
Share on other sites

Thursday May 21, 2020

Log C+J 200×2, 205×2, 210×1

Log strict press 150×3×2

A1 archer pushup 8/8×3

A2 crab reach 1/1×3

A3 pushups 20, 17, 15

B1 cable rows 30+yellow×12×2

B2 triceps pushdown 30+yellow×12×2

Circus DB 90×60s×3, 60s rest alternate arms each rep

Reverse flyes (pause) 5×20×2

  • Like 2
Link to comment
Share on other sites

Saturday May 23, 2020

Started with some "garden cardio". Moved a cubic yard each of mulch and dirt after splitting a delivery with our neighbor.

Technique deadlifts 340×1×5 EMOM

Axle clean and push press (one clean) 150×7,7,6

Yoke + sandbag carry + load 490×30'+30'+200×60'×3 rounds 

Atlas stones over yoke (50") 275×6 (big PR!), 250×6 in 60s

Sunday May 24, 2020

A1 slim lever 10.5×5×2

A2 hanging l-sit 20s×2

B1 technique log C+J 160×1×5 (pause in dip)

B2 Axle deadlift 295×2×5 

5 standard tens tight on a pipe 1/1×22 EMOM add 1lb every minute up to 60 then strip and start over, negatives as necessary

C1 crawling forwards 50' + backwards 50' ×3

C2 standing arm over arm sled pull 50×100'×3

C3 tuck ring support hold max time×3

 I've missed logging a few runs but I'm still getting out at least once a week with Adrian. I'm way behind on my reading goal however with about 40 pages left to finish off April's book...

  • Like 2
Link to comment
Share on other sites

1 hour ago, JHenze646 said:

Cubic yard doesn’t sound metric...

congrats on the stone pr.

Thanks, coach programmed 6 reps in as many sets needed :D And cubic yard is how they're sold here. This flow chart might help. Technically a volume but I think if you look under distance/not height/not long/for work it fits!

e8f2dqu4qlk31.jpg

  • Like 3
  • Haha 3
Link to comment
Share on other sites

Tuesday May 26, 2020

Deadlift (straps, no belt) 360×5 (belt) 390×3, 415×1 405×5

A1 SSB squats (pause, no belt) 265×3 (belt) 285×3 (no pause) 300×4

A2 pullups (pause at top) BW×8×3

B1 pike HSPU 31"×4×3 (foot elevation above paralettes)

B2 ring rows BW×10×3

C1 glute ham raise BW×8×3

C2 reverse lunges 50lb vest+32kg KB×8/8×3

C3 switches beast to crab 4/4×3

  • Like 1
Link to comment
Share on other sites

Thursday May 28, 2020

Log C+J 195×1×5, 175×8 

Log strict press 135×7×2

A1 archer pushup 8/8×3

A2 crab reach 1/1×3

A3 pushups 20, 16, 14

B1 cable rows 30+yellow×12×2

B2 triceps pushdown 30+yellow×15×2

Circus DB 95×30s×4, 30s rest alternate arms each rep

Reverse flyes (pause) 5×20×2

Happy to report I finished April's book and am 1/4 through May's: a reread of one of my all time favorite books Ishmael.

  • Like 3
Link to comment
Share on other sites

Saturday May 30, 2020

Technique deadlifts 330×1×5 EMOM

block pulls 15" (straps, belt) 430×3, 440×3, 450×2

Axle clean and push press (one clean) 140×8×3

Yoke + sandbag carry + load 440×30'+30'+200×60'

490×30'+30'+200×60' 

520×30'+30'+200×60'

490×30'+30'+200×60'

Sunday May 31, 2020

Technique log C+J 160×1×5

Axle deadlift 300×2×5

Blob50 holds with one finger assist 10s×4

Grab ball up to 85/90 then 75×1/1×10

2.5 DB wrist curls 30×20/20×2

Some KB juggling with 14kg 

 

  • Like 2
Link to comment
Share on other sites

Tuesday June 2, 2020

deload week

Deadlift (straps, no belt) 335x5x3

A1 SSB split squats (front foot elevated) 140x5/5x3

A2 pullups (pause at top) BW×5×3

B1 pike HSPU 31"×6×3 (foot elevation above paralettes)

B2 ring rows BW×10×3

C1 glute ham raise BW×8×2

C2 reverse lunges 50lb vest+26kg KB×10/10x2

C3 switches beast to crab 4/4x2

  •  
  • Like 1
Link to comment
Share on other sites

I've never seen split squats with front leg elevated.  How high do you have it... bench?

Edited by Mike Rinderle
Link to comment
Share on other sites

2 hours ago, Mike Rinderle said:

I've never seen split squats with front leg elevated.  How high do you have it... bench?

If you search youtube you can find lots of examples. I'm using a 3" box but you could use any height depending on your mobility/ how much you want to stretch the rear hip. I probably need another 3" to get my front leg hamstring to my calf. It's effectively a loaded front splits for the rear leg. My coach programmed these for me but I will continue to use them in the future.

  • Like 1
  • Thanks 1
Link to comment
Share on other sites

Thursday June 4, 2020

Log C+J 210x1, 215x1, 215 miss, 205x1

A1 archer pushup 6/6×2

A2 crab reach 1/1×2

A3 pushups 12x2

B1 cable rows 25+yellow×10x3

B2 triceps pushdown 25+yellow×10x3

Circus DB 90×60s×2, 60s rest alternate arms each rep

C1 rope climb practice 30ftx2

C2 Reverse flyes (pause) 5×12×2

Back on track with my reading. Finished Ishmael in 5 days and now 60 pages into June's read The Story of the Human Body by Daniel Lieberman. 

  • Like 3
Link to comment
Share on other sites

Saturday June 6, 2020

Technique deadlifts 340×1×5 EMOM

Axle clean and push press (one clean) 150×5×3

Yoke + run + sandbag carry + load 490×30'+200×30'×2 rounds 

Atlas stones over yoke (50") 275×4,2 250×4 

  • Like 2
Link to comment
Share on other sites

Sunday June 7, 2020

A1 technique log C+J 170×1×3

A2 Axle deadlift 260×1×3

B1 crawling forwards 50' + backwards 50' ×2

B2 standing arm over arm sled pull 50×100'×2

  • Like 2
Link to comment
Share on other sites

Tuesday June 9, 2020

New training block started today

Deadlifts (straps, no belt) 345×7, 370×5 (belt) 400×3×3

SSB pause squats (no belt) 265×3 (belt) 285×3 (no pause) 300×3

A1 pike HSPU 31"×6×3

A2 pullups (pause at top) BW×6×3

A3 crab reach 1/1×3

B1 single leg RDL 3" deficit 26kg×6/6×2

B2 rear foot elevated split squat BW×12/12×2

  • Like 3
Link to comment
Share on other sites

Thursday June 11, 2020

Log C+J 175×5, 185×3, 195×2×2 

Log strict press 135×6, 125×10

A1 archer pushup 8/8×3

A2 log rows 160×10×3

A3 side kick throughs 2/2×3

B1 DB rows 80×10/10×2

B2 triceps pushdown 35+yellow×15,12

Sandbag over shoulder 150×60s×2 (60s rest)

  • Like 2
Link to comment
Share on other sites

Saturday June 13, 2020

Block pulls 15" (straps, belt) 400×5, 420×3, 420×8

Axle push press 150×8×3

Farmers 30' + tire flip 500×6 flips

4 rounds: 195, 220, 245, 270

Atlas stones over yoke (53") 275×1,2,1 250×2 bunch of missed loads at this new height

Sunday June 14, 2020

A1 slim lever 8×8/8×3

A2 L sit to shoulder stand ×2×3

B1 log C+J 170×1×5

B2 axle deadlift 305×1×5

C1 lateral apes 100'×2

C2 standing rope pulls 50×100'×2

D1 thick grip reverse curls 65×10×2

D2 grab ball cable rows 20+yellow×10/10×2

E1 blob trainer 25×1/1×8×3

E2 incline bench DB curls (fat grip) 20×12×3

  • Like 2
Link to comment
Share on other sites

Tuesday June 16, 2020

Deadlifts (straps, no belt) 365×6 (belt) 380×4, 415×2×3

SSB pause squats  (belt) 265×4, 275×4 (no pause) 290×4

A1 pike HSPU 31"×7×3

A2 pullups (pause at top) BW×7×3

A3 crab reach 1/1×3

B1 single leg RDL Bw×6/6×2

B2 rear foot elevated split squat 14kg×10/10×2

  • Like 2
Link to comment
Share on other sites

Thursday June 18, 2020

Log C+J 180×4, 185×4, 190×6

Log strict press 145×4, 135×8

A1 archer pushup 8/8×3

A2 log rows 170×10×3

A3 side kick throughs 3/3×3

B1 DB rows 80×10/10×3

B2 triceps pushdown 35+yellow×15,15,12

Sandbag over shoulder 150×60s×3 (60s rest)

  • Like 2
Link to comment
Share on other sites

Saturday June 20, 2020

Block pulls 15" (straps, belt) 430×2, 440×2, 450×2

Axle push press 155×6,7,8

Farmers 30'+30' + tire flip 500×4 flips

3 rounds at 245

Atlas stones over yoke (53") 250×3,3,4

  • Like 2
Link to comment
Share on other sites

1 hour ago, Andrew Dube said:

Saturday June 20, 2020

Block pulls 15" (straps, belt) 430×2, 440×2, 450×2

Axle push press 155×6,7,8

Farmers 30'+30' + tire flip 500×4 flips

3 rounds at 245

Atlas stones over yoke (53") 250×3,3,4

Jeez...I got exhausted just reading all that.  BTW, how did you acquire the tire?

  • Like 1
Link to comment
Share on other sites

Tuesday June 23, 2020

Deadlifts (straps, no belt) 360×5 (belt) 395×3, 425×1×2, 405×8

SSB pause squats  (belt) 275×3, 295×2, 315×1×2

A1 pike HSPU 31"×8×3

A2 pullups (pause at top) BW×8×3

A3 crab reach 1/1×3

B1 single leg RDL 26kg×6/6×2

B2 rear foot elevated split squat 22kg×10/10×2

Link to comment
Share on other sites

On 6/21/2020 at 8:53 PM, anwnate said:

Jeez...I got exhausted just reading all that.  BTW, how did you acquire the tire?

It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. 

  • Like 1
Link to comment
Share on other sites

20 minutes ago, Andrew Dube said:

It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. 

Sometime in 2030...Andrew forgoes tire flipping and starts flipping entire tractors.  :laugh

  • Haha 1
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.