New Training Starts This Week

  • Posted on
  • By Susan "The Wife" Bartley
New Training Starts This Week

Training notes from the week and a little bit on how my activations and body tempering have helped me stay loose.

This week starts the next 4 weeks of training: 2 weeks of heavy work and 2 weeks of volume. Here are the highlights so far.


Monday 7/24:


* Safety Bar squats to a medium box (basically a parallel box with a 1 inch squishy pad on top). 200 lbs. of bar weight and 100 lbs. of chains. I wore my new briefs and worked up to 5 sets of 3.


* Zerchers with our new Zercher harness that fits a Pit Shark. I wasn't sure how much weight so I ended with 2 plates on one side and 1 on the other. 6 sets of 6


* Stairs - once up holding a pair of 16 kg KB's and once with out weight x 5


* One lap with prowler no weight


Tuesday 7/25:


* 4 Board bench press. Worked up to 195 for 5 sets of 5


* 5 minute snatch test with a 16 kg KB - 100 snatches in 5 minutes


* Overhead holds and alternating presses with double 16 kg KB's


Wednesday 7/26:


* 3 laps with the prowler - no weight (that is about a mile)


I have done my activations every day and stayed pretty loose. Last night I was headed out to dinner for a friends birthday and my right leg was acting up. My ankle and knee were throbbing. Before heading into dinner I hit the Tibialis point and by the time I got into the restaurant all the discomfort had gone away. Add a glass of Prosecco and all the pain went away :)


I also did some body tempering on Tuesday. We have two of the smaller pieces plus a boomstick and I used the boomstick and one body tempering piece for 5 minutes on my quads and then I did all three pieces for 5 minutes on my quad. I also did 5 minutes with one piece and the boomstick on my Psoas for 5 minutes. I have found that once I can relax under the weight and begin to breath slowly into my belly that I can feel the jacked up connections in my body also start to relax and release. I think it has helped me be able to continue with the prowler and sled without my hips getting super tight.