Day 6

Conditioning

10 Rounds:

1.  120 yard sled push

2.  60 yard KB Loaded Carries (rotate waiter walks, 1 arm farmer walks, high/low carries, two arm farmers walks).

3.  KB Swings/Snatches/Clean and Presses (rotated, about 6-12 reps)

4.  Rest (60-90 seconds)

-Time:  52 minutes
-Avg HR: 149
-Peak HR: 172
-Calories: 852

Notes
Excellent conditioning session.  There were three total people, so we added in extra kettlebell work in between sled pushes.  I'm really starting to see the loaded carries start to pay off. I've been doing farmers walks, waiters walks, and all those sort of variations for about two years now.  It makes you feel solid as fuck.  It takes true core stability to tightly control  loads while walking around.

My new favorite version is a 70lb one arm farmer's walk, coupled with a 53lb waiter walk in the other hand.  It might seem a little gimmicky, but it is challenging as fuck.  Easily the hardest loaded carry variation I've tried.  I find it particularly effective because all of the one arm work has give me a good mind body connection to obliques and lateral core.  I'm pretty good at telling whether I'm level and upright.   This makes it a lot easier to lock in weird and awkward variations.

I remember a couple years back at iFast with Gabe. We did some farmers walks and he commented I was all hunched over, or something to that effect.  At the time, I didn't know any better. If you could only see me now brah.  Haha.

Strength Training

1. BTN Split Jerks
135x3; 135x3; 135x3; 135x3; 135x3; 135x3; 135x3

2.  Seated DB Press
55x8; 55x8; 55x8

3.  Pendlay Rows
185x5; 185x5; 185x5

4.  Face Pulls
25 reps; 25 reps (switch variations and angles)

5a.  Power Curls
95x5; 95x5; 95x5

5b.  Suitcase Deadlift
135x3/3; 135x3/3; 185x1/1

Notes
Solid day. Started with BTN split jerks because yesterday I was push pressing the lockout a little bit.  I'm much more explosive with the split.  It also feels cooler.  Pendlay's felt solid.  I do these perfectly strict right now.  Zero hip action or change in back angle.  Feels good loading my posterior.

Dropped the trap bar deadlift today because I've pounded the shit out of my legs the past couple days.