Sandbag/Lifting/Training Session July 23

Warm-up!

CORE:

1 set of 35 med-ball sit-ups, 15 lbs
1 set 35, 20 lbs

Barbell twists (45 lb barbell)
1 x 35
1 x 35
1 x 35

Incline sit-ups, 35lb plate:

1 x 20
1 x 20
1 x 20

Flutter Kicks:
125 1 count
100 1 count
100 1 count

Over the knee punches while on back:
1 x 25 each side
1 x 25 each side

Bench Press:

100 reps with 45lb barbell
75 reps
50 reps

1 arm dumbell presses:
3 sets of 10 @ 40 lbs right hand, and 20 lbs with injured left hand

Stretch
Foam Roll

Training for World’s Toughest Mudder in December.

This training session was done with an injured hand. Feel free to scale, increase or add sets/lifts.  You are welcome to add comments regarding your own personal training methods!

-Keith

Sandbag/Lifting/Training Session July 22

Warm-up: 5 minute sandbag ruck @ 3.5 mph with Brute Force Sandbag- 50lbs

Sandbag shouldering from ground:

1 set of 5 @ 160 lbs
1 set of 5 @ 160 lbs
1 set of 5 @ 160 lbs

Dead-Lifts:

5 x 275 lbs
5 x 275 lbs
5 x 275 lbs

1 arm deadlifts:

1 x 8 @ 135 lbs (each arm)
1 x 6 @ 135 lbs
1 x 6 @ 135 lbs

Stretch
Foam Roller

1 hour advanced boxing- Grudge Training Center- Lots of Jabs!

Training for World’s Toughest Mudder in December.

This training session was done with an injured hand. Dead-lifts completed using APT Pro lifting hook on one hand. Feel free to scale, increase or add sets/lifts.  You are welcome to add comments regarding your own personal training methods!

-Keith

Sandbag/Lifting/Training Session July 21

Warm-up: 5 minute sandbag ruck, 50lb @ 3.5 mph

Box jumps- 1 x 10
1 x 10
1 x 10
1 x 10
48″ platform, but use whatever is available!

Jump over 4 ft tire with 20 lb sledgehammer:

20yds x 10

Jump over 4 ft tire with 50 lb Brute Force Sandbag on back:

20 yds x 5

Sprint over 4 ft tire:

10 times

Tire Flips, 350 lb tire: 40 reps

Stretch

Foam Roll

Training for World’s Toughest Mudder in December.

This training session was done with an injured hand. Feel free to scale, increase or add sets/lifts.  You are welcome to add comments regarding your own personal training methods!

-Keith

Sandbag/Lifting/Training Session July 20

Hand is healing nicely!

Warm-up 5 minute sandbag ruck with 50 lb Brute Force Sandbag

Sandbag Training ruck carries:

1 x 80 yds- 150 lb sandbag
1 x 240 yds- 175 lb sandbag
1 x 80 yds- 175 lb sandbag, 70 lb water jug
1 x 80 yds – 200 lb sandbag

1 arm sledge hammer:

1 x 15
1 x 15
1 x 15

Rows with various objects and weight:

3 sets of 12

350lb TIRE FLIPS:

1 X 10 flips
1 X 10
1 X 10
1 x 10

Weighted sit-ups with 15 lb kettlebell held to forehead:

1 x 50
1 x 50

Stretch
Foam Roller

Training for World’s Toughest Mudder in December.

This training session was done with an injured hand. Feel free to scale, increase or add sets/lifts.  You are welcome to add comments regarding your own personal training methods!

-Keith

Sandbag/LIfting/Training Session July 18

Training has been slow due to a hand with pulled tendons! If you notice a lack of complex sandbag movements, it’s because I can’t physically do them. Please sub in what you see fit! A great resource is SealFit.com !!!

Warm-up: Ruck with Brute Force Sandbag- 10 miuntes with 50 lbs @3.5mph

Sandbag Squats: 3 sets of 12 with 100lb sandbag and 25 lb vest

Lat Pulldown:

10 x 130
8 x 150
5 x 170
6 x 150

1 arm rows:

10 x 60 lbs
10 x 70
10 x80
10 x 90

Sandbag Carries:

140lb sandbag, 25lb vest and 70 lb water jug in left hand:

1 x 20 yds
1 x 50 yds

165 lb sandbag, 25 lb vest, 70 lb water jug
1 x 30 yds
1 x 100 yds-
1 x 30 yds-

A movement I like to call “life-liners” for killer grip: On a cable crossover machine, lower 1 handle to the lowest position. Set the weight, and grip with one hand while sitting down. Move back with your butt and legs in a pulling motion to the end of the cables length. Hold for as long as you can. Go back to starting position, and repeat.

6 x 150 lbs
4 x 170 lbs
1 x 190 lbs

Flat bench press: 50 x 55 lbs
35 x 65 lbs
You can use more weight! My hand will only support this much!

Foam Roller
Stretch

Training for World’s Toughest Mudder in December.

You are welcome to add comments regarding your own personal training methods! Train hard!

-Keith

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