A Merry Rogue

One working Dad's journey to find "healthy".

Wednesday, May 30, 2012

Tractor Tires, Cinder Blocks, & Sledge Hammers 3.0 (Almost Certifiably Crazy version)

If you haven't read "Tractor Tires, Cinder Blocks, & Sledge Hammers . . . Oh My!" and "The Neighbors Probably Think We're Nuts (Tractor Tires, Cinder Blocks, & Sledge Hammers 2.0)", then you should probably go read in order to catch up.  Then come back & continue to read the post below.

Each time we've done this workout we have added, change, or modified something.  Ever and always raising the bar just a bit higher.  Yesterday was no exception to that.  Earlier in the week, Ted had done the workout (without me . . . jerk) but instead of doing a timed session he did a certain amount of reps per exercise.  Unfortunately we didn't time the workout to see how much of a time difference there was between this style and the timed, but I'm sure it went just a bit longer than before.  I'll leave out the warm ups and cool down, being that nothing has really changed there.

Both exercises are done twice.

Tire Flip:  Flip the tire a set distance three times (down, back, and down again).  About 5 to 6 flips each direction for a total of 15-18 flips.  The distance is roughly 50 feet.

Farmer's Walk & Kettlebell Swing:  Holding cinder blocks, walk 50 feet, then back.  Do 5 Kettlebell swings using a 20lb kettlebell.  Repeat twice more, switching the grip on the cinder block each time.

We changed this so that we do both exercises twice as we do in Sessions #1 & #3.

Cinder Block Stack:  Move stack of 4 cinder blocks from the ground onto a platform at about waist high (we use wood placed on top of saw horses).  4 blocks done 15 times for a total of 60 reps (first onto the platform, then back down to the ground).

Chains:  Ted attached the chains to the footing of the shed out back so that we don't have to get creative on how to hold down the other end of them.  We shot for 120 reps (60 each arm).  However I am sure we went over that mark.  Both of us got quite creative with this.  For my first go at this, I did 30 up & down, 30 circles out, 30 circles in.  Alternating right then left arm.  Then I did the same but did 10 reps of each where I did both arms at the same time.

The second round I used the same beginning, but then added in two variations.  First:  Holding both chains to the right side of my body, moved them in a circle to the left.  Left first, and the right followed.  Then went back the other direction.  Right first, then the left followed.  This made for a pretty good core workout in addition.  Second:  I held both chains in one hand and did 5 reps each of the "up & downs", "circles in" & "circles out".  Then changed hands and repeated.

Both exercises are done twice.

Sledge Hammer:  Hit the tire, repeatedly.  Over, and over, and over, and over . . . We really didn't set a goal for this one.  You just hit the tire until the other person is done with the Sandbag workout.  We do change stances and grip though.  I did 10 hits then changed.  Right hand side swing, right hand overhead swing, Left hand side swing, left hand overhead swing, repeat.

Sandbag:  For this we laid out a rectangle (about 20' by 50') and each corner was a place you had to stop and do the lifts with the bag.

Do 5 push ups to start, lift onto shoulders and run 50' to the next corner.
Do 5 bent over rows, put back on shoulders and side shuffle (defensive shuffle) 20' to the next corner.
Do either 5 squat to shoulder lifts or 5 squats, put back on shoulders and run 50' to the next corner.
Do 5 overhead presses, put back on shoulders and do crossovers 20' back to the start.
Repeat once.

All in all, this was a great version.  One of the biggest differences is that in the timed version, I find myself breathing harder more often.  In this version, I found myself physically exhausted afterwards.

Of coarse after the workout, we went on to do fight choreography for the fest show for a few hours . . . no big deal.


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