40 Day Challenge Done, Time for 6x6x6
Posted: Thu Jan 04, 2018 2:55 pm
Finished off my 40 day Easy Strength program. Gained some strength, some muscle, and felt great all the time. To recap, I trained:
Pull-up x 10 reps
Military Press x 10 reps
Suitcase Deadlift x 10 reps
Front Squat x 10 reps
Ab wheel x 5 reps
Farmer's Walk
Sometimes I did some KB swings as well. I interspersed some TRX T/Y/I pulls as well. Generally I broke up the reps into 2 sets of 5 or three sets of three, occasionally I would drop the weight and do one set of ten. The front squat got easier as my wrists began to accommodate the rack position. The suitcase deadlift started awkward, and finished, well, a little less awkward. I probably won't program that again for awhile.
Now, 6x6x6, meaning six practices, six days a week for six weeks. Things I've been pretty consistent with, but I want to really lock down and make automatic. The physical practices are:
Endurance (running)
Strength (KB/BW)
Yoga (Ashtanga Primary Sereis)
The running is to build a base and accumulate time on feet for connective tissue adaptation so I can follow a more involved program to train for and run a 50K ultra in July.
The strength is simple kettlebell and bodyweight program to accumulate 5,000 swings. Ten sets of ten or more swings. In between each set of swings: a push-up, a goblet squat, and a row. Learning the Turkish Get-up. It's a mash up of the DMPM, Simple and Sinister, and the 10,000 swing Challenge. Staying clear of the gym while the New Year's Resolvers fill it up.
Little and Often Over the Long Haul . . .
After six weeks, assess, then back to gym based Easy Strength and focused bike and run workouts.
How are progressing your training for 2018?
Pull-up x 10 reps
Military Press x 10 reps
Suitcase Deadlift x 10 reps
Front Squat x 10 reps
Ab wheel x 5 reps
Farmer's Walk
Sometimes I did some KB swings as well. I interspersed some TRX T/Y/I pulls as well. Generally I broke up the reps into 2 sets of 5 or three sets of three, occasionally I would drop the weight and do one set of ten. The front squat got easier as my wrists began to accommodate the rack position. The suitcase deadlift started awkward, and finished, well, a little less awkward. I probably won't program that again for awhile.
Now, 6x6x6, meaning six practices, six days a week for six weeks. Things I've been pretty consistent with, but I want to really lock down and make automatic. The physical practices are:
Endurance (running)
Strength (KB/BW)
Yoga (Ashtanga Primary Sereis)
The running is to build a base and accumulate time on feet for connective tissue adaptation so I can follow a more involved program to train for and run a 50K ultra in July.
The strength is simple kettlebell and bodyweight program to accumulate 5,000 swings. Ten sets of ten or more swings. In between each set of swings: a push-up, a goblet squat, and a row. Learning the Turkish Get-up. It's a mash up of the DMPM, Simple and Sinister, and the 10,000 swing Challenge. Staying clear of the gym while the New Year's Resolvers fill it up.
Little and Often Over the Long Haul . . .
After six weeks, assess, then back to gym based Easy Strength and focused bike and run workouts.
How are progressing your training for 2018?