Physical Subculture

Day one of our newest cycle, starting a couple of weeks ago, is about to be repeated, but with one small change. Here’s what we started with a couple of weeks ago:
Alright, crew, here we go. We’re getting our conditioning back up after the last meet, but we won’t forget the heavy stuff. We’re doing a 4-day split, starting today. I’ll be posting them earlier in the day so we know what the heck we’re doing. I’ll also be working out in the evening at least twice a week, otherwise I’m training at 1:00.

The workouts break down into three sections: Open/Create/Release.

Open: open the mind, the muscles, the joints to what is abut to happen. We have numerous joint mobility series and techniques that we use, so roll on the foam roller and then move around a bit.The it is time to Create. Create force, create tension, create muscle, create strength.

Today: Overhead squats. Wait, there’s more. We’re going to aim for some heavy singles, if not a outright max (use bumper plates, kids). Here’s the bonus: add a band with a small weight attached to each end! Last time we did this, we used chains, but this is even weirder. Hang a small plate (5 or 10 pounds for starters or a heavier KB for more intensity) from each side of the bar with bands. We’re adding a wobbly factor, both pendulum-like as well as bouncy. Go easy, this ain’t easy.
Combo time: Head on outside. Take a club and a kettlebell. KB swings/tire slams (club on tire action)/sled sprint. Heavy swings (6-10 reps should be hard, add a band to the KB for more intensity)/slams for reps (10-20)/light sprint for the length of the alley. Time it. Then after a short rest, see if you can beat that time. Add a third attempt if you’re truly daring.
Release: roll, stretch and relax.

Overhead squats with chains, now replaced with hanging weights.

Slamming that tire.