Metabolic Conditioning

Tuesday's Training Session:

For time:
Sprint 100 yds. (Preferably in sand)
50x Burpees
Sprint 50 yds. (In waste deep water)
30x Pistols
Bear crawl 100 yds.
20x Clapping push-ups
Swim 300 yds.
20x Tuck jumps
Sprint 50 yds. (In waste deep water)
30x Grasshoppers
Swim 300 yds.
50x Burpees

In regards to strength building and the movements we chose to accomplish this task I have created a list of hierarchy purely based on my experience through trial and error. Do what you will with it and use it to your advantage.

1. Gymnastics - mental feats or other exercises of skill; of or pertaining to physical exercises that develop and demonstrate strength, balance, and agility, esp. such exercises performed mostly on special equipment. You could dedicate your whole life to mastering the control of your body's movement sans external resistance and become exceptionally strong. Out of the following categories I will discuss I feel this is the most important set of body movements to train. Functional movements in this group consist of every variety of push-up and pull-up, the air squat, single leg squat, and all other forms of unloaded squat and lunge exercise, sit-ups, muscle-ups, handstands, walking on the hands, L-sits, jumping, flipping, tumbling, and all static hold positions while suspended on a bar or rings.

2. Powerlifting - a competition or sport involving three tests of strength: the bench press, squat, and two-handed dead lift. Powerlifting evolved from a sport known as 'odd lifts' using a wide variety of events akin to Strongman events. The deadlift and the squat are (Depending on who you talk to, will set precedence) the king of all exercises. My only qualm is with the bench press which I replace with the military press - merely because of practicality and function. These three lifts would leave you with quite the strength background if your training was limited to them.

3. Weightlifting - a sport in which participants attempt a maximum weight single lift. The two lifts competed are the clean and jerk and the snatch. Olympic weightlifting tests ballistic limits (explosive strength). The clean and jerk is the most powerful and most effective way to take a maximum load from ground to overhead. The snatch on the other hand is the fastest movement on earth taking a load from ground to overhead. Training these two movements is exceptionally beneficial at developing speed, explosive power and strength. Due to the technical proficiency required and training implements such as bumper plates it can be difficult for some to train this way.

4. Strongman Events - unique events designed to test each individual to the fullest extent in strength discipline. The individual event can serve as a training implement and is a fun and exciting way to improve your fitness. Add an even to a training session to test your progression in both strength and skill. Some event examples include:
Atlas Stones – Five heavy round stones increasing in weight from 220–352 lb are placed on top of high platforms.
Truck Pull – Vehicles such as transport trucks, trams, boxcars, buses or planes are pulled across a 100 ft course by hand as fast as possible. Also, the vehicles may be pulled with a harness around the shoulders.
Overhead Press – The heaviest possible load is pressed overhead, or a lighter weight is used for repetitions.
Power Stairs – A series of three Duck Walk implements ranging from 400–600 lb are lifted, step by step, to the top of a flight of stairs.
Squat – Squatting large weights, like 900 lb of bricks, a car, or people on a platform.
Dead Lift – Lifting weights or vehicles up to about 1,100 lb straight off the ground until knees lock in a standing position. Lift is for either maximum weight or maximum repetitions with a fixed weight.
Keg Toss – Competitors must throw kegs, of increasing weight, over a 14'6" high steel wall.
Hercules Hold – The athlete stands between two hinged pillars, gripping handles that prevent the pillars from falling to the side. The pillars are held for the longest possible time.
Carry and Drag – Two weights are carried to the end of a set distance. An anchor and chain must then be dragged back the same distance.
Farmer's Walk – Competitors carry heavy objects weighing from 275 lbs to 375 lbs in each hand for a set distance, and compete for the fastest time.
Husafell Stone – A flat, somewhat triangular rock weighing around 385 lbs is carried high on the chest for a set distance.
Log Throw – A five meter long log is thrown for distance or for height over a bar.
Tug of War – One on one tug of war in a single-elimination tournament.
Crucifix – Weights are held straight out at each side for as long a time as possible.