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Author Topic: The Y board lifting thread.  (Read 546275 times)
Soul Crusher
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« Reply #8325 on: July 31, 2014, 04:56:38 AM »

How do you do HIT for an hour?  What's the cadence?

Ill write it up later.   Have it down pat now. 
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« Reply #8326 on: July 31, 2014, 06:36:25 AM »

Ill write it up later.   Have it down pat now. 

Thanks.  I'm asking because when I do HIIT - 11-12 mph sprints, etc....I gas quickly.  I guess I could prod through an hour, but I don't feel it would be max effort.
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« Reply #8327 on: July 31, 2014, 06:40:29 AM »

Here is the kind of thing I am doing -

Get a huge ass timer clock in front of you that counts seconds, minutes, hour, etc.  

Grab 25, 35 lbs dumbbells and go near a pull up bar

Do any of the following for one minute, followed by 15 seconds rest.  Have to keep eye on the clock for precision.

Ill do something like this knowing what I can get in one minute time wo killing myself -

1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises  

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
  
17.  35 sit ups  

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  Then I wait 15-30 minutes and go for ruck
  

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« Reply #8328 on: July 31, 2014, 06:54:30 AM »

The reason this works so well - is that the 25/35lbs are enough so that you are really working your muscles so that they don't atrophy and they keep their size , not to mention you gain shit load of muscle endurance and quicker recovery in general. 

Im pushing 195/200lbs but can keep up w anyone endurance wise whereas a lot of the skinnier guys focused only on endurance cant keep up w me on the strength or muscle endurance activities like the rucking and log carries, etc
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« Reply #8329 on: July 31, 2014, 07:15:11 AM »

The reason this works so well - is that the 25/35lbs are enough so that you are really working your muscles so that they don't atrophy and they keep their size , not to mention you gain shit load of muscle endurance and quicker recovery in general. 

Im pushing 195/200lbs but can keep up w anyone endurance wise whereas a lot of the skinnier guys focused only on endurance cant keep up w me on the strength or muscle endurance activities like the rucking and log carries, etc
What's your cycle, bro?
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« Reply #8330 on: July 31, 2014, 07:53:16 AM »

What's your cycle, bro?

Trek 3000 - kind of shitty but it works w a little grease and upkeep   Wink
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« Reply #8331 on: July 31, 2014, 08:17:22 AM »

Not going to quote it, but thanks SC for that......one note - there's some nice Round Timer apps that will do the same thing as the clock.

What are:

manmakers
bodybuilders
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« Reply #8332 on: July 31, 2014, 08:32:05 AM »

Not going to quote it, but thanks SC for that......one note - there's some nice Round Timer apps that will do the same thing as the clock.

What are:

manmakers
bodybuilders

8 Count BB

<a href="http://www.youtube.com/watch?v=VHpHP7bybyA" target="_blank">http://www.youtube.com/watch?v=VHpHP7bybyA</a>


manmaker

<a href="http://www.youtube.com/watch?v=hCMKGPuBpZI" target="_blank">http://www.youtube.com/watch?v=hCMKGPuBpZI</a>
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« Reply #8333 on: July 31, 2014, 08:44:12 AM »

8 Count BB

<a href="http://www.youtube.com/watch?v=VHpHP7bybyA" target="_blank">http://www.youtube.com/watch?v=VHpHP7bybyA</a>


manmaker

<a href="http://www.youtube.com/watch?v=hCMKGPuBpZI" target="_blank">http://www.youtube.com/watch?v=hCMKGPuBpZI</a>
nice.. on the first Video we called them "bastards"..end Position we jumped in the air.
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« Reply #8334 on: July 31, 2014, 08:48:36 AM »

nice.. on the first Video we called them "bastards"..end Position we jumped in the air.

Stew Smith is the man.  I learned a shit load from him this past year.  Great guy and a legend fitness wise
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« Reply #8335 on: July 31, 2014, 08:57:45 AM »

Stew Smith is the man.  I learned a shit load from him this past year.  Great guy and a legend fitness wise
Good Training. i think you can "cross Train" without being stupid like some so called instructors. Good ground knowledge is key. which of course you have.
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« Reply #8336 on: July 31, 2014, 09:10:52 AM »

Good Training. i think you can "cross Train" without being stupid like some so called instructors. Good ground knowledge is key. which of course you have.

The crossfit people make me sick
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« Reply #8337 on: July 31, 2014, 10:08:26 AM »

I had this guys books and met him at one of the events.   Wealth of knowledge and knows his shit

<a href="http://www.youtube.com/watch?v=ThtbYw2XD1s" target="_blank">http://www.youtube.com/watch?v=ThtbYw2XD1s</a>

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« Reply #8338 on: July 31, 2014, 05:41:38 PM »

Reverse Band Deads

Pullups

Supported Rows

NG Pulldowns
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« Reply #8339 on: July 31, 2014, 06:59:07 PM »

Here is the kind of thing I am doing -

Get a huge ass timer clock in front of you that counts seconds, minutes, hour, etc.  

Grab 25, 35 lbs dumbbells and go near a pull up bar

Do any of the following for one minute, followed by 15 seconds rest.  Have to keep eye on the clock for precision.

Ill do something like this knowing what I can get in one minute time wo killing myself -

1.  w 35 lbs db's  -  10 Manmakers

2.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

3.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise

4.  1 minute plank hold

5.  35 sit ups

6.  120-130 flutter kicks

7.  1 minute cycle - if near me or walking lunges

8.  12   8 count bodybuilders

9.   10 burpee / Pull ups

10.  12 walkout push ups

11.  1 minute plank hold

12.  40 leg raises  

13  1 minute cycle

14.  w 35 lbs db's  -  10 Manmakers

15.  w 35lbs dbs 8 squats - 12 bent over row - 20 toe raise - 6 curl and press

16.  w one 35 lbs dumbbell - each arm - 8 squat / upright row   -  7 swinging db raise
  
17.  35 sit ups  

18.  120 flutter kicks

19,  35-40 flat press w 35lbs dumbbells

20.  50-60 yards bear crawl / crab walk

21.  12 Burpee plus standing long jump

22.  1 minute cycle

23.  30-40 standing squat

24.  12 walk out pushups

25.  1 minute plank

26.  w 35 lbs - 10-12 clean & press

27.  12-15  - row and push ups w 35lbs

28.  8 squat / 10 bent over row / 20 toe raise / 5-6 curl and press w 35lbs

29.  1 minute cycle

30.  1 minute plank

31.  35 sit ups

32.  120 flutter kicks

33.  10 burpee / pull ups

34.  30-40 walking lunges

35.  50-60 yards bear crawl / crab walk

36.  12 8 count Bodybuilders

37.  1 minute cycle

38.  8 squat / 10 bent over row / 20 toe raise / 6 curl and press w 35lbs dumbbells

39.  each arm -  8 squat / upright row    7 dumbbell swings  

40.  12-15 manmakers w 35lbs dumbbells

41.  1 minute plank

42.  35 sit ups

43.  1 minute cycle

44.  20 pop ups

45.  12 walk out push ups


15 seconds rest between each set - usually works out to an hour almost exactly.  Then I wait 15-30 minutes and go for ruck
  




So SC, I wanted to give this a try, but figured I'd modify it since I've never even attempted anything close.  Used 20 lb db and 45 sec instead of a minute.

Good stuff, struggled most with the flutter kicks, and had to put my hands under my butt to get through them.  Didn't have a cycle so I did 10 mph sprint on treadmill instead.  For bear crawl, did atomik bomb climbing static holds since i didn't have the room.

All in all, it's cool.  I think I could work up to the min pretty quick and go from there, but 1 min + 35lb dumbbells is pretty beastly on that.
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