The Log of Conjugate PR's

[Meshuggah]

Monday 10-28-24 / Weight 168 / Ruck Temp 61

Original Strength Resets

Several mintes of Each

1 Mile Ruck-Walk in 16:55

With 37# GORUCK Rucker 4.0

Leopard Crawl - 2X15 Yards

Double Kettlebell Half Snatch (EMOM)

10 Sets X 3 Reps = 30 Reps @ 52 (2X26)

Total Volume: 1,560 Lbs in 9:20

Ab Wheel - 1X10

Goblet Squat Bottom Position Hold

1 Minute @ 35# K-Bell

Bar Hang - 1 Minute

Music: Jerry Cantrell - I Want Blood

* I ordered a Battle Rope today so I can add more torture to the mix.

[Meshuggah]

Tuesday 10-29-24 / Garage Temp 78

Original Strength Resets

2 Minutes of Each

Trap Bar Deadlift (Old Gerard Bar)

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 X 135#
= 100 Reps in 19:03 - Total Volume 13,500 Lbs

Double Dumbbell Clean & Press

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 X 10# DBs
= 100 Reps in 14:02 - Total Volume 2,000 lbs

Goblet Squat Bottom Position Hold

30 Seconds @ 35# K-Bell

Bar Hang - 30 Seconds

Music: Fear Factory - Transgression

* The Climb the Mountain, Go Back Down 100 Rep Ladder is Great Training.
The Goal is to finish in 20 minutes or Less.

[BrooklynJerry]

Wow, nice work Shugg. Seems like a great WO.

[Meshuggah]

Wow, nice work Shugg. Seems like a great WO.

I'm definitely feeling those reps today, my legs are barking at me, and I'm guessing they will be growling and
biting tomorrow with that 2nd day soreness. It's great training that I think Dr. Ken would approve of.
Stay Strong!!

**************************************

Wednesday 10-30-24 / Ruck Temp 70 Degrees

Original Strength Resets

2 Minutes of Each

1 Mile Ruck-Walk in 17:17

With 37# GORUCK Rucker 4.0

Single Kettlebell Hand to Hand Swing

100 Reps @ 26 (Hand Switch Every Rep)

Ab Wheel - 1X10

Music: Rammstein - Zeit

[BrooklynJerry]

That ladder is sure something Doc would program. He sure liked to change things up.

[Meshuggah]

That ladder is sure something Doc would program. He sure liked to change things up.

It was a fun training session, but my adductors are wrecked today. I wont do that much volume again, it was too much.
Stay Strong Brother!!

***************************

Thursday 10-31-24 / Weight 169

Original Strength Resets

2 Minutes of Each

Battle Rope Work - 30 Seconds Work, 30 Seconds Rest

Alternating Waves - 30 On, 30 Off X 4
Dual Waves - 30 On, 30 Off X 4
Slams - 30 On, 30 Off X 4
2 Total Minutes of Work Time on Each One

Bar Hang - 40 Seconds

Music: Testament - Low

* My Battle Rope arrived today, so I checked it out right away
I had never used one before and it really is Terrific Cardio Action.

[BrooklynJerry]

I know the DOMS thing, I went a week between any leg work and I'm paying for it now. I need to add a light day in between WO's.
I never tried a battle rope but I see it's great cardio work and sure hits the arms and shoulders. Have fun with it.

[Meshuggah]

I know the DOMS thing, I went a week between any leg work and I'm paying for it now. I need to add a light day in between WO's.
I never tried a battle rope but I see it's great cardio work and sure hits the arms and shoulders. Have fun with it.

The Battle Rope Training is Great. It's a John Brookfield invention.

***************************************

Friday 11-1-24 / Weight 168 / Garage Temp 60

Original Strength Big 5

@ Several Minutes of Each

1 Mile Ruck-Walk in 16:48

With 37# GORUCK Rucker 4.0

2'" Axle Bar Deadlift (No Belt or Straps)

1X5 @ 105
1X4 @ 125
1X3 @ 155
1X1 @ 205
1X1 @ 215
2X1 @ 205

Kettlebell Clean & Press

5X2 L & R @ 26

Kettlebell Snatch

5X2 L & R @ 26

Bar Hang - 1 Minute

Music: Fear Factory - Digimortal

[Meshuggah]

Saturday 11-2-24 / Weight 167 / Indoors

Original Strength Big 5

@ Several Minutes of Each

* Leopard Crawl - 3X30 Yards

Beach Getup - 10 Reps (5L, 5R)

Band Pull-Apart (Upper Chest)

1X50 @ E-FTS Red Band

Music: The Doors - Strange Days

* Leopard Crawls are an Exceptional Exercise and a Real Ass Kicker!

* The Beach Getup is Terrific, Here's Instruction: https://youtu.be/FCbwn3z1Jmo?si=dXyfpXe2exMFsL0G

[Meshuggah]

Sunday 11-3-24 / Indoors

Original Strength Big 5 Resets

@ A Couple Minutes of Each

Kettlebell Suitcase Deadlift & Carry for 10 Minutes *

= 17 Deadlifts L & R(34 Total) & 255 Yards L & R(510 Total) @ 44#

Goblet Squat Bottom Position Hold

30 Seconds @ 35# K-Bell

Ab Wheel - 1X10

Music: Jerry Canrell - I Want Blood

* Every 15 yards, lower Bell, turn, and Suitcase Deadlift with the other side and carry, etc...