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Don’t Carry The Shoes

Rob Battisti

HR for HR
@Steel
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Phase 1: Foundation
Goal: Back Rebuild, Base Conditioning

Ice Plunge: 37 Degrees 4 Min
Bird Dogs: 3x5 each side
Walk: 1 HR
Hip and Thoracic Mobility
 
McGill Big 3
Thoracic and Hip Mobility

Sauna: 180 degrees 20 minutes
Direct to Cold Plunge: 37 degrees 4 minutes

Mild psychedelic experience

50# sandbag curl, triceps OHP 3x12
100# sandbag 3x50 meter carry
100# sandbag bent over rows 3x12
100# front squat 3x10

Didn’t carry the shoes today

When I am able to do 3 sets of 10 floor to shoulders with the 100# sandbag I’ll graduate to the 150#
 
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Didn’t carry the shoes today

McGill Big 3
20# KB windmills 3x10 each side

Ice Plunge: 37 degrees 4 minutes + 30 second full submersion for D Day

50# Sandbag circuit curls, tricep extension, OHP, squat 3x12 each
100# Sandbag bent over rows 3x12

1.5 mile ruck w/ 30# pack
 
Didn’t carry the shoes today

Didn’t sleep last night either!

A bit rushed this morning so short session

5:00 AM

McGill Big 3

Ice Plunge: 37 degrees 4 minutes

50# sandbag upper body circuit
100# 60 second march + 10 squat
 
IMG_3570-compressed.jpeg

Didn’t carry the shoes today

McGill Big 3
20# KB windmills 2x10

Ice Plunge: 37 degrees 4 minutes(almost fell on the step getting out!)

50# Sandbag curl, overhead triceps extension, OHP 3x12

53kg kettlebell single arm row 3x12

100# sandbag carry 50 meterx2

100# sandbag to shoulder x10
 
Didn’t carry the shoes today

Hip and thoracic mobility

McGill Big 3

Half kneeling Single Arm OHP 36# KB 3x12

Ice Plunge: 4 minute 37 Degrees

50# Sandbag Upper Body Complex 3x12

Redcord Fall Out Tricep Extension 3x12
Redcord Rows 3x12
Redcord isometric plank holds 60 secondsx3

45 minute Walk
 
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Didn’t carry the shoes today

McGill Big 3
Half Kneel OHP 20# KB for stability

Ice plunge: 37 degrees 4 minutes

50# sandbag upper body complex(curls, triceps, OHP & row) 3x12

35# KB grip twists

100# sandbag 100 meter carry x4

45 minute walk


IMG_3593-compressed.jpeg

Basically attach the KB to the barbell and twist overhand and underhand both ways up and down. Great grip exercise.
 
Didn’t carry the shoes today.

Still in foundation phase rehabbing the back.

McGill Big 3
Cosack Squats 20# 30 reps

Ice Plunge: 37 degrees 4 minutes

Strict Single Pull Ups x15

Goblet Squats 35# 3x10

Grip Training

Rouge Pull Pin

45# 2 inch block 3x10
45# 2 inch globe 3x10

IMG_3604-compressed.jpeg
 
Didn’t carry the shoes today

Trying to remember to go slow in this phase

Plunge: 37 Degrees 4:30

Incline Dumbbell Bench: 35# 3x12

Redcord Tricep Extension: 3x12

Redcord Row: 3x12

Sandbag Upper Body Complex: 50# 3x12
 
Didn’t carry the shoes today

Banded Face Pulls 3x12

Hip and Thoracic Mobility

Plunge: 37 degrees 4:30 minutes

Redcord Circuit 3 rounds 12 reps each

Pushups
Tricep Extension
Rows

100# Sandbag Front Squats 3x10

50# Sandbag Curls 3x12

Back is feeling good finally no nerve pain.

It’s all hip mobility and glute tightness causing it. L4 instability.
 
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