Death by Tire Flips

The stay at home workout today. Recently I had to sell my stands, barbell and weights, but I managed to retain my big ass tire (not that I can really transport the behemoth anywhere), my sledge, sand bag, and various other implements.

I revisited the Death by Tire Flips workout I discovered on StrongmanWOD last year. So with this tire (well over 600#) i can get up to five on each round, which made for a total of 30 flips. After the flips I completed what I will call a medley, for lack of a better word, of sledge hits, 2pood one-arm swings, and parallete pushups for 15 minutes.

 No real rep scheme, just do something until you can't anymore and then do something else. When I was finished I could barely hold on to my cup of water. So my arms are bruised from flips and my shoulders, traps, and forearms are sore as shit!

 I feel fuckin awesome!

The Friday Report

Its the end of another productive week, well...productive in the personal sense, I haven't worked in a month and still have two weeks of leave.

Either way, had two pretty decent workouts over the last two days:

Thursday
- Back Squat building up to 3 sets of 5 reps with 230# on the bar, that's always a good time, squats are an all around good workout any day of the week, especially heavy.
- Several rounds of 28 or 30" box jumps x 5 reps, coupled with med ball pushups x 5-7 reps.  I really should figure out how tall that plyo box is.
- Finished with sprints across the football field.  Google Earth shows it at 100 yards post-post, ran 8 sprints.  Last sprint was 16.29sec.  Normally I run 100x10 but my mode of transportation was bicycle so I had to leave a little in the tank.

Today (Friday)

- Push Press worked up to 3 sets/5 5reps at #115.  So this is supposed to be strict press but I seem to have neglected overhead lifting for a few weeks leaving my shoulder girdle (as Bill Starr would call it) weak.
- Dips 3 sets to max.  Making my reps 10-9-8
- Bag work, ~20mins
-15 Tire flips, I think if I had my own tire at home I would probably overtrain from flipping it so much, just love doing it.

So, my take-away from today is that I need to stop neglecting overhead movements, and include dips in the end of every workout, just like pullups.

I'm also 2 days into this Intermittent Fasting thing, so still getting used to it but its pretty easy to follow, I can still have morning coffee (or Red Bull, sugar free) and BCAAs prior to any fasted training.

Getting ready to watch some fights this weekend.  UFC in Rio should be awesome, hopefully it lives up to the natural hype of having a premier fight card in Brazil.  I'm rooting for the "away team" on the majority of the fights,  I would love to see a belt return to Japan.  There are also some free (for me) Shooto fights on DirectTV tonight which could be entertaining.

I also need to start taking more pics to make this blog somewhat entertaining.

Back Squats and a BFT

Made it in today!  I hate going to the gym when its crowded and theres not much space.  Fortunately, due to the lack of folks that like to squat (for whatever reason), the squat rack was open. So I started with back squats:

45# 2x5
95# 1x5
115# 1x4
155# 1x3
185# 1x2
225# 3x5

Its been a few weeks since I've squatted so it was a little harder this time than usual, I still keep making the 5# jumps on the back squat so I can progress in a "linear" fashion.

Moving on...I wanted to throw in some kettlebell work today because its another "tool for the toolbox" and one that I especially like to tinker with.

1.5pd (24kilo) KB Snatch
3x20 (10 per arm)
I want to be able to complete the US Secret Service Snatch Test at some point in time. (AMRAP 24k snatches in 10 min), so I'll keep working these movements into my workouts as necessary.  The KB Turkish Get Up is another goat of mine that I need to work out.

Finished it off with 20 tire flips out by the softball field.  Still working on the actual weight of the tire but it looks to be in the vicinity of 700#..