pre-flight test of the kb rope carry
- warm up -
using an 80lb post and 16kg kettlebells
double kb c & j x 5
overhead squat x 12
kb snatch x 10 (5ea)
front squat x 16
double kb c & j x 5
back squat x 20
back squat x 20
kb snatch x 10 (5ea)
- section 1 -
3 x
double 32kg kb drag x 35' (ropes over the shoulders)
run out ropes 35'
pull each kb back
double 32kg kb rope carry x 35' (hold rope instead of handle)
run back 35'
bilateral rope slams x 10
recover 1 min between efforts
score is total work time
- section 2 -
- section 2 -
wearing a 20lb vest:
80lb post drag x 100'
80lb sled drag x 100'
80lb pallet drag x 100'
unclip and reclip between drags, cycling movements
unclip and reclip between drags, cycling movements
score is total distance covered in 10 minutes
- cool down -quarter mile hill hike and run, approx. 1 mile round trip
1 comment:
today's warm up was a nice change of pace from what i typically do. the post squats are something to be reckoned with, especially the ohs version. taking the convenience of gripping a barbell out of the equation not only increses difficulty but brings about a feeling of days of old when people didn't pay hundreds or thousands for the latest and greatest in equipment. what could be found in nature was first and foremost convenient but it was also both physically and economically effective. and so a theme for the day surfaced when considering what to plan. how much can i use what's just lying around that i normally don't? or how can it be used in a different way? this led to a multitude of ideas while these efforts were in the planning stages. inspired and motivated, the lab worked overtime to put together the concoctions you see here today.
possibly worst of which was section 1. after the double kb pull, which had to have taken up more than half the time, this set of work was brisk and quick. the kb rope carries worked perfectly and the 324 derived bilateral rope slams at the end fried the body beyond recognition. times were as follows:
villa - 1:04/1:03/1:08
clint - 1:07/1:09/1:19
muddy ground and lack of traction had me spinning in place during the third effort adding 5-6 seconds to the final kb drag. that's ok, it's all part of working out in the elements away from the predictability of barbells and matted floors.
the next section was an all out drag race. all factors including fatigue, friction, and the sticky ground combined to limit speed on all but the post drag. it's slippery exterior, linear disposition, and relatively small surface area made for the quickest cycle rate. the sled came in second, manageable but still difficult. the pallet was a whole nother story. it likely weighed more since the bag itself was 80lbs but the increased friction of the pallet was difficult to overcome. it was a close race:
villa - 1300'
clint - 1200'
then, at the end, something that can't be done during all seasons. due to being completely overgrown with the dense and aggressive native plant species, the nearby hill is covered with impassable foliage 3/4 of the year. for a few months a short trek can be made rising in elevation to a point where a small clearing rewards you with a view of the area. in general it's pretty flat here so you have to make the most of what you've got and enjoy the small bits of landscape scenery when they're available. heading down random deer trails through tall grass while taking care not to get tripped up by the random rocks that protrude from the surface makes for an interesting and potentially dangerous finale.
about 25 minutes
the goal of this set of work was to test a wide variety of ideas and movements that had either been forgotten, recently conceived, or were worthy of emulating in some way. virtually everything went smoothly from a logistics standpoint and i look forward to applying some of the ideas and themes in the future. the gym is a great place to be but it's important to get outdoors. i believe it to be in all of our best interest to find ways to do it more often.
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