seraphyne's 2011 TCC (conditioning chronicles)

Working out like you mean it...
60 seconds of burpees? Masochist.

[seraphyne1]

Masochist? nah, makes you feel alive, if not alive you won't be able to do them hahaha

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 1/2 double KB front squats and the remaining of the 60 secs. hindu squats *
after that:
- 30 secs. double handed swings
- 30 secs. double KB swings
- hindu pushups
5 double KB clean and front squats
- 30 secs. double handed swings
- 30 secs. double KB swings
- hindu pushups


* rounds 1-3-5 were 1 rep and round 2-4 were 2 reps

[seraphyne1]

4 rounds of:
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 60 secs. hindu squats/ hindu pushups
after that:
- 25 x 1/1 clean and press (24 kg KB)
finish with:
double 32 kg KB farmer walks

[seraphyne1]

- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 60 secs. hindu squats
5 double KB clean and front squat (24 kg KB's)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. double KB swings (20 kg KB)
- 60 secs. hindu pushups
- 60 secs. hindu squats
5 double KB clean and front squat (24 kg KB's)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 30 secs. double handed swings (24 kg KB)
- 30 secs. double KB swings (20 kg KB)
- 60 secs. hindu pushups
- 30 secs. double handed swings (24 kg KB)
- 30 secs. hand to hand swings (20 kg KB)
- 60 secs. hindu squats

So how is this type of training working for you?
>Reaching goals?
>Building muscle?
>Staying lean and hard?
>Better endurance?
>Better ability to put out high energy for a short time?

Curious...

[seraphyne1]

Back after a week, due to courses I was not at home.

My only goal is to be prepared for deployment and daily work etc, but no specific goal. My endurance certainly has improved as is defenition (so guess some more muscles), well think I can confirm the other points have improved, maybe the last one needs a bit more improvement.

Well after a week of bad food, lots of lectures etc I was finally at home and able to do a workout again.

4 rounds of:
- 5 double KB clean and front squat
- 15 secs. rest
- 3 double KB clean and front squat
- 15 secs. rest
- 2 double KB clean and front squat
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups

So I read into what you've said that your goal is to be generally more physically fit? And your workout is doing that for you?

I'd call that a success. Good job. And I hope that after your week off with bad food, you come back recharged and ready to work hard. Time off can do that for us at times.

[seraphyne1]

Thanks.

5 rounds of:
- 5 x 1/1 clean and press
- 15 secs. rest
- 3 x 1/1 clean and press
- 15 secs. rest
- 2 x 1/1 clean and press
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 1/2 protocol double C&FSQ and the remaining of the 30 secs. hindu squats
- 1/2 protocol deadlift and the remaining of the 30 secs. hindu squats
after that:
- 25 x 1 double KB clean and front squat supersetted with
- 25 x 1 double KB deadlift
40 hindu pushups

for the deadlifts I used 32 kg KB's, for all other KB exercises I used the 24 kg KB.

1/2 protocol, is from Wiggy's first singles and doubles book. It is quite simple, first round is 1 rep and the second round are 2 reps, on round 3 it is 1 rep again.
With the DL I started with 2 reps,

so round 1 was 1 C&FSQ and hindu squats and 2 DL and hindu squats
round 2 were 2 C&FSQ and 1 Dl etc

[seraphyne1]

I was cleaning up a room as we need to prepare this one for the new baby that will arrive in september (the annoying part is I will be on deployment when he/she is born [:^(] ). When doing so I rediscovered the legendary abs book, so decided to go back to a kind of program minimum (ETK) and add the program on the TGU day.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 1/2 protocol double C&FSQ and the remaining of the 60 secs. hindu squats
(after last round I did hindu pushups)
after that:
- 5 minutes of clean and press and TGU
- 15 HFL leg thrusts
- 25 1/4 situps
- 10 secs. rest
- 10 HFL leg thrusts
- 20 1/4 situps

1/4 situps is how the exercise is called in the legendary abs program. You just lay on the back with knees bent (upper legs form a 90 degree angle with the upper body/ floor, while the under legs are again perpendicular with the floor, so shape looks like this:
-|__0 (hope looks somehow logic, the 0 represents the head [LOL] )

[seraphyne1]

8 rounds of:
- 30 secs. double handed swings (24 kg KB)
- 10/10 swings (20 kg KB) and remaining of 1.5 minute round hindu squats/ hindu pushups
after that:
- 10 rolling back bridges
- gripper work


gripper work:
12/12 reps with ironminds trainer
8/8 reps with HG150
7/7 reps with HG150
2 x 1/1 with iso hold with HG200
5/5 reps with last rep iso hold with HG150
6/6 reps with last rep iso hold with ironmind's trainer gripper

[seraphyne1]

Although I did enjoy the small ab workout of last time I decided to skip it as my lower back does not feel right (feel the discs together again, yesterday I did a small part of Matt furey's daily 7 and somehow this did relieve the tension and "pain".). That was why I stopped doing direct ab work years ago. See how I can adjust the coming period, but for now the only ab were with the few front squats and TGU's.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 1/2 protocol double C&FSQ and the remaining of the 60 secs. hindu squats
(after last round I did hindu pushups)
after that:
- 5 minutes of clean and press and TGU

[seraphyne1]

Through the (sadly) irregularity of my workouts (due to preparations) I returned to TCC 7 like workout and added the 1/2 protocol.

5 rounds of:
- 30 secs. burpees
- 30 secs. double handed swings
- 30 secs. jump rope
- 30 secs. hand to hand swings
- 30 secs. rest
after that:
1/1 - 2/2 - 3/3 - 4/4 - 5/5 - 4/4 - 3/3 - 2/2 - 1/1 snatches supersetted with:
X left/ X double/ X right/ X double swings (X are the same reps as snatches)
1/2 protocol of double KB snatches (start a new set every 30 secs) for 8 minutes.

[Sophie]

Intense workouts in here. And I love your vi.

[seraphyne1]

Thanks, they work perfect for me and nicely short.

Next month I will also not be able to workout regular. So decided to keep it simple, see how it works. If not I will change again, but for now I return to the basic royal swinging court. Plan to do some TGU's twice a week too. I might possibly change a bit like using burpees and jump rope.

Anyway, today:

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats (first 4 rounds, after 5th round I did a set of hindu pushups till needed to rest)
finish with:
- 10 chest pulls
- back bridge