12-11-20 01:58 PM - Post#905539    

Hang 60 seconds
OS: Sequential Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

KB C&P 12kg L/R / Pullup - 1/1/1, 2/2/1, 3/3/1; 1/1/1, 2/2/1, 3/3/1; 1/1/1, 2/2/1, 3/3/1; 1/1/1, 2/2/1, 3/3/2

Deadlift 185# 5, 255# 5, 3, 2

Raining so Heavy Hands Walk back & forth indoors 25:04 HR min 77 avg 107 max 130

"Coyote is always waiting, and Coyote is always hungry."

12-12-20 09:36 AM - Post#905566    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (16x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5, 5/5, 5/5
> 19:26 HR min 68 avg 104 max 122
Felt really good after this, energized.

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
12-12-20 02:33 PM - Post#905571    

"Fabtasic!" Keep up the good work.

Aut viam inveniam aut faciam.

Edited by pink.pixie on 12-12-20 02:33 PM. Reason for edit: No reason given.

12-12-20 03:41 PM - Post#905579    

Thanks Pink.

"Coyote is always waiting, and Coyote is always hungry."

12-14-20 08:50 AM - Post#905647    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (16x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 20kg 5/5, 5/5
> 18:55 HR min 69 avg 104 max 122

"Coyote is always waiting, and Coyote is always hungry."

12-14-20 10:26 AM - Post#905658    

Wow! Killing it, Steve.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

12-14-20 12:13 PM - Post#905662    

Thanks Al. These A+A style snatches are treating me well.

"Coyote is always waiting, and Coyote is always hungry."

12-15-20 11:58 AM - Post#905713    

Hang 60 seconds
OS: Sequential Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

Deadlift 185# 5, 265# 5, 3, 2

KB C&P 12kg L/R / Pullup
- 1/1/1, 2/2/1, 3/3/1
- 1/1/1, 2/2/1, 3/3/1
- 1/1/1, 2/2/1, 3/3/2

Mace 360s 15# 60

"Coyote is always waiting, and Coyote is always hungry."

12-16-20 09:34 AM - Post#905735    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (26x5)
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
> 35:31 HR min 80 avg 107 max 122

"Coyote is always waiting, and Coyote is always hungry."

12-16-20 09:28 PM - Post#905775    

I can't wait to start hanging around again :P Consistency is your middle name! Nice work here buddy!

Diablo Everyone has a plan until they get punched in the mouth- MT

12-17-20 11:04 AM - Post#905787    

Thanks Leo.

"Coyote is always waiting, and Coyote is always hungry."

12-18-20 11:40 AM - Post#905809    

Hang 60 seconds
OS: Sequential Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

KB C&P 12kg L/R
- 2/2, 3/3, 5/5
- 2/2, 3/3, 5/5
- 2/2

Deadlift 185# 5, 275# 5, 3, 2

Pullup 14 Singles

Heavy Hands Walk 1.34 miles 28:23 HR min 82 avg 111 max 120

"Coyote is always waiting, and Coyote is always hungry."

12-19-20 09:51 AM - Post#905839    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (22x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5, 5/5
- 20kg 5/5, 5/5, 5/5, 5/5
> 28:13 HR min 72 avg 106 max 122

"Coyote is always waiting, and Coyote is always hungry."

12-20-20 04:49 PM - Post#905854    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

Heavy Hands Walk 2x5# bells 1.34 miles 28:18 HR min 86/110/121

"Coyote is always waiting, and Coyote is always hungry."

12-21-20 10:22 AM - Post#905864    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (26x5)
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
> 33:21 HR min 73 avg 107 max 126

"Coyote is always waiting, and Coyote is always hungry."

12-22-20 09:40 AM - Post#905881    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (20x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 20kg 8/8, 5/5, 5/5, 2/2
> 21:28 HR min 69 avg 105 max 124
Deviated from the plan transitioning from 24kg to 20kg, was at 8 reps before I realized I'd overshot so I adjusted. Monkey brain must've been looking for the same level of suck as the previous set as it hit the same heart rate.

"Coyote is always waiting, and Coyote is always hungry."

12-23-20 09:22 PM - Post#905932    

Dead Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl
Foam Rolling

< ES & Correctives

Goblet Squat 24kg 5, 5, 5

Concentric Only Deadlift 185# 5, 285# 5, 3, 2

Pullup Singles 10 about EMOTM

Keiser Half Kneeling Chop 28# L/R - 10/10, 10/10, 10, 10

Mace Swings 15# 40

Farmer Walk 2x135# 36ft x 2

> 1:07:24 HR min 72 avg 93 max 127

"Coyote is always waiting, and Coyote is always hungry."

12-24-20 03:35 AM - Post#905945    

Steve, you are like a swiss clock! You're consistency is something to envy.

I hope you and yours have a happy and safe Christmas and enjoy a nice dinner tomorrow, obviously using your fork 5 times with the left hand and 5 times with the right for 5 sets! :)

Take care!

'You can throw in the towel or use it to wipe the sweat off your face and keep going' 'Well ain't this place a geographical oddity? Two weeks from everywhere.' Ulysses Everett McGill

12-24-20 07:43 AM - Post#905947    

Thanks Spencer. A very merry Christmas for you and yours as well.

"Coyote is always waiting, and Coyote is always hungry."

12-24-20 09:21 AM - Post#905949    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (32x5)
- 20kg 5/5, 5/5, 5/5, 5/5
- 24kg 5/5, 5/5
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
> 41:33 HR min 69 avg 105 max 123

"Coyote is always waiting, and Coyote is always hungry."

12-25-20 11:55 PM - Post#905992    

Merry Christmas, Dude! To you and yours! Killing it!

Diablo Everyone has a plan until they get punched in the mouth- MT

12-26-20 10:29 AM - Post#906004    

Thanks Leo. Wishing you Merry Christmas and Peace, Prosperity and Freedom in the New Year

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
12-26-20 10:30 AM - Post#906005    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (16x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 20kg 5/5, 5/5
> 17:33 HR min 71 avg 105 max 122
This completes this progression. Planing a couple of death marches during the coming week week then a test next Saturday.

Later: Walk 3.43 miles 1:11:25 HR min 79 avg 104 max 117

"Coyote is always waiting, and Coyote is always hungry."

Edited by Steve Rogers on 12-26-20 05:00 PM. Reason for edit: No reason given.

12-28-20 10:32 AM - Post#906075    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< KB Snatch Death March
- 20kg 40 reps in 2 minutes, rest 10 minutes
- 16kg 1 minute work, 2 minutes rest
-- 26, 26, 25, 26, 26
> 28:06 HR min 76 avg 113 max 147

"Coyote is always waiting, and Coyote is always hungry."

12-29-20 11:11 AM - Post#906103    

< ES & Correctives

Goblet Squat 24kg 5, 5, 5

Concentric Only Deadlift 185# 5, 295# 5, 3, 2

Keiser Super Scap 38# 10, 10, 10

Keiser Half Kneeling Chop 28# L/R 10/10, 10/10, 10, 10

Mace Swings 15# 40

Farmer Walk 2x115# 50ft x 2

> 1:01:19 HR min 70 avg 90 max 119

"Coyote is always waiting, and Coyote is always hungry."

12-30-20 09:15 AM - Post#906140    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< KB Snatch Death March
- 20kg 40 reps in 2 minutes, rest 10 minutes
- 20kg 1 minute work, 2 minutes rest
-- 25, 25, 20, 20, 20
> 27:28 HR min 80 avg 115 max 148

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
12-30-20 02:54 PM - Post#906149    

Based on your strong numbers, I’m putting my money on a really high score for Saturday’s test, Steve.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 12-30-20 02:55 PM. Reason for edit: No reason given.

12-30-20 03:32 PM - Post#906152    

Thanks Al.

"Coyote is always waiting, and Coyote is always hungry."

12-30-20 05:59 PM - Post#906161    

Sweeeeeet work! Nice!

Diablo Everyone has a plan until they get punched in the mouth- MT

12-30-20 10:35 PM - Post#906167    

Thanks Leo.

"Coyote is always waiting, and Coyote is always hungry."

01-01-21 04:15 PM - Post#906215    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

Walk 2.49 miles 44:07 HR min 85 avg 104 max 122

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
01-02-21 11:31 AM - Post#906248    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

Today is my 70th birthday so I celebrated by testing the TSC events.
< Bwt 208#
Deadlift 225# 3, 275# 1, 295# 1, 315# 1, 335# F
Pullups 3
Kettlebell Snatch 20kg 5 minutes 67 NL
> 34:35 HR min 77 avg 92 max 144

These are sorta maxes. I slept poorly last night and just didn't feel like going all out but it does tell me about where I am. Hope things are open enough for in person TSC competition this year.

Next up is Kettlebell Snatches with 16kg, 20kg and 24kg, GtG pullups, restarting PttP 2.0 with 245#. Assistance deadlift rows, presses, loaded carries and whatever.

"Coyote is always waiting, and Coyote is always hungry."

Edited by Steve Rogers on 01-02-21 11:31 AM. Reason for edit: No reason given.

01-02-21 11:35 AM - Post#906249    

CONGRATULATION, Steve! Have a good next decade.
Great inspiring work!

Aut viam inveniam aut faciam.

01-02-21 11:52 AM - Post#906251    

Thanks Pink.

"Coyote is always waiting, and Coyote is always hungry."

01-03-21 07:47 AM - Post#906274    

315 is great.
I am turning 60 next week and would like to get my deadlift back above 300.
What is a TSC

01-03-21 11:29 AM - Post#906278    

The TSC is the Tactical Strength Challenge consisting of 3 events, Deadlift, Pullups and Kettlebell Snatches. It is sponsored by StrongFirst in the Spring and Fall to provide a training focus for those interested. It's a distributed event with participating gyms worldwide. You should consider training for it.

"Coyote is always waiting, and Coyote is always hungry."

01-03-21 06:02 PM - Post#906289    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

GtG Pullups 8

Heavy Hands Walk 2x5# 1.55 miles 32:57 HR min 85 avg 110 max 120

"Coyote is always waiting, and Coyote is always hungry."

01-04-21 09:38 AM - Post#906310    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (16x5)
- 20kg 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
> 15:19 HR min 79 avg 101 max 113

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

01-05-21 11:08 AM - Post#906359    

Dead Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl
Foam Rolling

< ES & Correctives

Goblet Squat 24kg 5, 5, 5

Deadlift 185# 5, 245# 5, 3, 2

Keiser Half Kneeling Chop 28# L/R - 10/10, 10/10, 10/10

Mace 360s 15# 40

> 1:03:07 HR min 68 avg 86 max 125

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

01-06-21 09:19 AM - Post#906413    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (28x5)
- 20kg 5/5, 5/5, 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
- 16kg 5/5
> 35:06 HR min 73 avg 107 max 123

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

01-07-21 01:04 PM - Post#906470    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

GtG Pullups

Heavy Hands Walk 2x5# 1.76 miles 36:01 HR min 86 avg 113 max 125

"Coyote is always waiting, and Coyote is always hungry."

01-08-21 09:26 AM - Post#906493    

Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (36x5)
- 20kg 5/5, 5/5, 5/5
- 24kg 5/5, 5/5, 5/5, 5/5
- 20kg 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5
> 48:15 HR min 77 avg 106 max 121

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

01-09-21 04:32 PM - Post#906530    

Dead Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

GtG Pullup Singles

< ES & Correctives

Goblet Squat 24kg 5, 5, 5

Deadlift 185# 5, 255# 5, 3, 2

Deadlift Row 135# 5, 5, 3, 3

Mace 360s 15# 40

Suitcase Walk 28kg 50ft L / 50ft R for 3 rounds

> 35:15 HR min 86 avg 103 max 121

"Coyote is always waiting, and Coyote is always hungry."

01-10-21 04:55 PM - Post#906576    

Dead Hang 60 seconds
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

Rest day, just a few GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
01-10-21 05:11 PM - Post#906578    

I keep reading, great job, Steve.

I am in a process of breaking in new leather boots for walking (no drop on those, hehe) and the other day it was very snowy-slippery outside so I did running intervals without lifting my feet so much (like some skiing type of run). It went awfully fast and I didn't use much energy....so I was thinking perhaps that was some similar motion/movement to the running/jogging style that the Japanese doc recommended.

Aut viam inveniam aut faciam.

Re: Stevechr(chr('039')039chr('039'))s Strength Saga
01-10-21 08:10 PM - Post#906593    

• pink.pixie Said:

Sounds similar Pink, or maybe like snowshoeing.

"Coyote is always waiting, and Coyote is always hungry."

01-11-21 09:23 AM - Post#906604    

Hang 30 seconds x 3
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R (28x5)
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5
> 29:55 HR min 79 avg 103 max 115

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

01-12-21 10:56 AM - Post#906654    

Hang 30 seconds x 3
OS: Segmental Roll, Head Nods, Rocking, Leopard Crawl, Standing Cross Crawl

< A+A KB Snatch L/R Plan 211 W2S2 (20x5)
- 20kg 5/5, 5/5, 5/5, 5/-
- 24kg -/5, 5/5
- 16kg 5/5, 5/5, 5/5, 5/5, 5/5
- 16kg 5/5
> 48:15 HR min 77 avg 106 max 121
Overshot the plan with 22 sets

GtG Pullup Singles

"Coyote is always waiting, and Coyote is always hungry."

Stevechr('039')s Strength Saga
01-12-21 10:48 PM - Post#906681    

You have been diligent with the OS work. What does it do with you thus far would you say?

Aut viam inveniam aut faciam.

01-13-21 11:58 AM - Post#906710    

Hi Pink. The OS work resets or tunes the vestibular and motor control system and helps with mobility. The head nods stimulate the vestibular system. The rocks work hip, knee, ankle, wrist, elbow and shoulder mobility with different hand and foot positions. The segmental rolls help shoulder, spine and hip mobility. The leopard crawls develop contralateral coordination, core and shoulder strength. The standing cross crawls develop balance, contralateral coordination and gets the heart rate up nicely. I find these to be a good warmup and generally do them shortly after I get up and find them a good general warmup to get things moving.

"Coyote is always waiting, and Coyote is always hungry."