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The Water Cooler
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Fitness accountability thread?
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<blockquote data-quote="FOG" data-source="post: 2871014" data-attributes="member: 37480"><p>Finished a 6 week sandbag training program I downloaded from a gym called Atomic Athlete in Austin,TX. I like it because I can do everything in my barn and pasture since I'm not much of a gym guy. You take a test before and after and there was marked improvement across the board. I also improved my 2 mile road run time by 33 seconds. Its been a nice change of pace from my normal running routine and it gave my nagging knee injury a little time to heal. </p><p></p><p>Here's the test, it's similar to what the daily sessions looked like. </p><p>70# sandbag (duffle filled with corn)</p><p>AMRAP in 4 minutes. (2.75 rounds)</p><p>10 SB lunges</p><p>10 jump lunges</p><p>10 SB squats</p><p>5 jump squats </p><p>Rest 4 minutes</p><p></p><p>AMRAP in 4 minutes (6 full rounds)</p><p>2 pullups</p><p>3 SB push press</p><p>12 pushups</p><p>Rest 4 minutes</p><p></p><p>5 rounds for time (12:37)</p><p>5 SB get-up</p><p>5 burpee</p><p>~200 meter run</p><p>Rest 4 minute</p><p></p><p>2 rounds for time (23:08 - way too slow)</p><p>~400 meter SB carry</p><p>~1200 meter run</p><p></p><p>That's it. Its kind of a watered down, lazy mans version of Rob Shaul's operator ugly test [emoji4] </p><p></p><p>Sent from my SM-G900R4 using Tapatalk</p></blockquote><p></p>
[QUOTE="FOG, post: 2871014, member: 37480"] Finished a 6 week sandbag training program I downloaded from a gym called Atomic Athlete in Austin,TX. I like it because I can do everything in my barn and pasture since I'm not much of a gym guy. You take a test before and after and there was marked improvement across the board. I also improved my 2 mile road run time by 33 seconds. Its been a nice change of pace from my normal running routine and it gave my nagging knee injury a little time to heal. Here's the test, it's similar to what the daily sessions looked like. 70# sandbag (duffle filled with corn) AMRAP in 4 minutes. (2.75 rounds) 10 SB lunges 10 jump lunges 10 SB squats 5 jump squats Rest 4 minutes AMRAP in 4 minutes (6 full rounds) 2 pullups 3 SB push press 12 pushups Rest 4 minutes 5 rounds for time (12:37) 5 SB get-up 5 burpee ~200 meter run Rest 4 minute 2 rounds for time (23:08 - way too slow) ~400 meter SB carry ~1200 meter run That's it. Its kind of a watered down, lazy mans version of Rob Shaul's operator ugly test [emoji4] Sent from my SM-G900R4 using Tapatalk [/QUOTE]
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