The Wlfdg Way of Weight Training

[Wlfdg]

Originally Posted by MikeM

Oof!

Still, I gotta try those. Thanks!

Heck yea! They beat the snot out of crunches and strengthen your whole body in one movement.

One of my favorite ways of doing them-
shoulder the bag while standing > down > up > Lumberjack press the bag to the other shoulder > down > up > LJ press > dump the bag and shoulder to the opposite side > repeat.

In one exercise you get -
1. triple extension
2. thoracic, scapular and hip mobility and stability
3. posterior, anterior and bi-lateral abdominal bracing
4. lunge
5. shoulder press
6. isometric pec contraction
7. posterior and anterior chain activation
8. closed kinetic chain movement
9. grip work
10. asymmetrical loading
11. direct axial loading for an extended period (TUT!)
12. insane EPOC effect
13. metabolic conditioning

It's a favorite!

[Wlfdg]

Sun's out!

Dog walk - 2mi.

Dog Hike - 6mi.

[Wlfdg]

2 nights with no sleep

10min. Warm up - Swings & Snatches - 24kg x 30/30

20min. PR Zone
A. Clean & Press - 24's x 8, 8, 6, 6, 6, 5, 4
B. 2 Arm Row - 24's x 8, 8, 6, 6, 6, 5, 4
C. KBell Handle Push ups - BW x 10, 10, 10, 8, 8, 6, 5

Ever increasing density

[Carl1174]

That sandbag thing looks amazing buddy....

You must be in some superb condition brother with all the work in here. Good job

Carl.

[Wlfdg]

Originally Posted by Carl1174

That sandbag thing looks amazing buddy....

You must be in some superb condition brother with all the work in here. Good job

Carl.

Sandbag is super fun. They get you strong like nothing else.
Thanks Carl.


P.S. Forgot yesterdays hike with the pups. - 6mi. little to no gain in elevation.

[MikeM]

Originally Posted by Wlfdg

In one exercise you get -
1. triple extension
2. thoracic, scapular and hip mobility and stability
3. posterior, anterior and bi-lateral abdominal bracing
4. lunge
5. shoulder press
6. isometric pec contraction
7. posterior and anterior chain activation
8. closed kinetic chain movement
9. grip work
10. asymmetrical loading
11. direct axial loading for an extended period (TUT!)
12. insane EPOC effect
13. metabolic conditioning

Um.... yeah..... all that, and they look butt hard!

[Wlfdg]

Originally Posted by MikeM

Um.... yeah..... all that, and they look butt hard!

They're taxing for sure. Whenever my weights go up in them my main strength and power movements are sure to follow.

[BendtheBar]

That sandbag get up looks like a great supplementary and conditioning exercise for just about any strength or sport training program. Never seen that before. Thanks for enlightening me.

[Wlfdg]

Originally Posted by BendtheBar

That sandbag get up looks like a great supplementary and conditioning exercise for just about any strength or sport training program. Never seen that before. Thanks for enlightening me.

It really is! It just really feels like it completes the package if you get what I'm saying?
You're welcome! That's what we're here for, right?


Dog Hike - 7mi., 800 vert.ft. Trails are starting to melt out!


Muay Thai shadow boxing - 5 x 3min on/1min off

10 min.- warm up - Swings - 32kg x 30 on/30 off



30 min PR Zone - 2 - 24 kg. Bells
A. Dbl Swings - 6 x 10
B. Alt.Vertical Punches - 6 x 10
C. Renegade Rows - 6 x 10
D. Rolling Floor Press - 6 x 10

This workout has an incredible tonic effect. The rest of the day I'm in a very melancholy state.


P.S. I haven't taken any supplements in a very long time. Starting today I've added Inner Armour Training Packs to my regiment. With the injury and all I figured it was a good time to give them a go. They're recommended by the Parisi Speed School. I have a ton of respect for Martin Rooney.

[Bodybygamma]

Down with the GPP & pr Zone!