Fate's Got A Hold of Me

FUCK THAT

ATHLETIC DAY

Ben had to work, Riddle is on vacation, and James is resting a bum shoulder for an upcoming fight, so it was just me and Kevin.

Warm Ups:

Static Stretching (Every day I hate Pavel more and more.)

Band Pull Aparts: I,T, Y.

Kettle Bell Work: Each movement for 3 sets.

Figure 8s: 24 kg x 8 each hand

Alternating 1 Hand Swings: 24kg x 8 each hand

Swing Snatches: 16kg x 8

Tire Work: Sledge and then immediately into flips. 3 Sets

Sledge Hits: 10 from each side

Tire Flips: 10

Pale and skinny

Sandbag Work:

This is something Chuck Vogelpohl showed to Ben and James last Sunday. We take two foam blocks and place 4 sandbags around the perimeter, alternating between 40 and 80lbs.

We then picked up a sandbag and placed it on top of the blocks, shuffled over to the next and did the same, until all 4 were up on top. Then we would do the reverse, placing each sandbag back on the floor. That is one rep. All up, then all down. 5 reps for 1 set. We did it twice and got the hell outta Dodge.

The point is to do it as fast as possible. Its awful. I sometimes lament the lack of deadlifts in this new fighting based lifting routine I'm in, but things like this and tire flips pick up the slack. I felt it in my hams when I lifted each bag from the floor, and again in my abs as I brought them up on top of the blocks. Definitely a workout worth doing if you have the means to.