SOBER OCTOBER
First day of the cold water immersion. Drew didn’t want to leave the river.
General Outline:
Oct 1-5: Fast mimicking diet. No training. Just daily walks.
Oct 6: Transition back to a normal diet. Light training session.
Oct: 7-31:
-Daily 30 minute weighted walks in the morning with the dogs. Starting at 20lbs and adding 10 lbs every week. These will be in a fasted state with a cup or two of coffee before. 10 minute walks after meals. McGill big 3.
-Dan John’s “Transformation Program” https://www.danjohnuniversity .com/essays/the-transformation-program 3-day a week program consisting of big compound/explosive movements and some ab work. I’ll be substituting the day 4 hill sprints for a KB complex day. Most likely the Armor Building Complex and ruck/weighted walk.
-On non lifting days I will be hiking down (~.5 mile down hill and .5 back up) to the Spokane River and doing a 10 minute cold immersion in the river. The water temp is about 55 degrees Fahrenheit right now. I will be pushing the kids in their wagon and the hill back up is steep. This is why I am substituting the hill sprints.
10/6
Warm up: McGill Big 3 and some light carries.
Power Clean and Press (1 Clean, 8 Presses): 3 x 8 @ 105lbs. Strict 1 min rest. Had to push press up the last few on the third set.
Power Curl: 3 x 8 @ 65 lbs
Suitcase Carry: 1 x 40 yards @ 55lbs
Waiter Carry: 1 x 40 yards @ 55lbs
10/7
Hike and 10 min cold water immersion.
10/8
Warm up: Got a truck load of dirt to level out my back yard. Unloaded that as my warm up.
Power Clean and Front Squat ( 1 Clean, 8 Squats): 3 x 8 @ 135lbs hamstring cramped up right after my last set.
Overhead Squat: 3 x 8 @ 45lbs Hamstring was still killing me so only used the bar.
Ab wheel: 3 x 8 Ab cramped on the last set. Haven’t had anything like this happen in a long time so I’m guessing the fast has left me a bit dehydrated.
Dead bug: 2 x 20
10/9
Hike down to the river and 10 minutes in the cold water. Saw 4 turkeys and had a bunch of minnows swimming around me the whole time.
10/10
Warm up: McGill Big 3, Complex C: 3 x 5 @ 45lbs
“Whip” Snatch: 3 x 8 @ 65lbs (Felt light but the bar was moving very fast. Felt great.)
Clean Grip Snatch: 3 x 8 @ 65lbs (New movement for me. Kept it light but it felt very good.)
Ab roll out: 3 x 8
See Saw press: 3 x 10 ( 5 each arm) @ 20 kg KBs. I bought a set of matching 20 kg KBs. Just wanted to play with them a bit.
10/11
Warm up: McGill Big 3, Goblet squats, shoulder Rok.
Armor building complex 20 EMOM. 2 cleans, 1 press, 3 front squats with 20kg KBs
Right after the last set I threw on my vest weighted at 30lbs and walked the dogs for 40 minutes. This was all fasted with a cup of coffee.
10/12
Hike to the river and 10 minutes cold immersion. Air temp was 48 and windy so today was the worst one by far.
10/13
Warm up: McGill Big 3, Complex C 3 x 5 @ 45lbs.
Clean and Press (1 clean, 8 presses): 3 x 8 @ 110lbs
Power Curl: 3 x 8 @ 85lbs
Ab roll out: 3 x 8
10/14
Hike down to the river and a TABATA air squats to try to warm up before 10 minutes in the river. Air temp was 45 but it was sunny and not windy so overall not to bad.
10/15
Warm up: McGill Big 3, hip bridge iso metric holds in hip circle 3 x 30s, banded shoulder circuit 3 x 5 of each movement
Front Squat: 3 x 8 @ 145 ( first set very easy, last set was hard.)
Overhead Squat: 3 x 8 @ 95 ( not to bad at all. probably jump to 115 next week.)
Ab roll out: 3 x 8
See-saw Press: 3 x 16 (8 each arm) @ 20 kg
10/16
Hike to the river and TABATA air squats and push-ups. 10 minutes in the river. Mid 40’s and cloudy.
10/17
Warm up: McGill Big 3, hip bridge iso metric holds in hip circle 3 x 30s, banded shoulder circuit 3 x 5 of each movement
Whip Snatch: 3 x 8 @ 75lbs
Clean grip Snatch: 3 x 8 @ 75lbs. Really enjoying this one.
Suitcase carry: 3 x 30yards @ 20kg
10/18
Warm up: McGill Big 3, a few minutes of Tim Anderson’s “Original Strength”
Armor building complex: 20 minute EMOM @ 20kgs
10/19
First day hunting in Washington. Spent 16 hours walking the mountains. Over 25,000 steps with a ruck and rifle. Unfortunely, no deer.
10/20
Warm up: McGill Big 3, a few minutes of Tim Anderson’s “Original Strength”
Clean and Press: 3 x 8 @ 115 (had to push press up the majority of the last set)
Power curl: 3 x 8 @ 95lbs
10/21
Morning hunt before Brig had to go into work. Empty handed once again.
10/22
Warm up: McGill Big 3, a few minutes of Tim Anderson’s “Original Strength”
Front Squat: 3 x 8 @ 155lbs (last set was brutal, completely winded)
Overhead squat: 3 x 8 @ 115lbs
See-Saw Press: 3 x 20 ( 10 each arm) @ 20 kgs
Ab roll out: 3 x 8
10/23
Warm up: McGill Big 3, a few minutes of Tim Anderson’s “Original Strength”
DB KB swing x 5
DB KB snatch x 5
DB KB front squat x 5
DB KB clean and press x 5 (last round turned into a push press)
DB KB row x 5
Push-up on KBs x 5
Repeat for 5 rounds. I was cleaning my garage so did that for a few minutes between sets. Didn’t measure rest but the whole thing took about 30 min.
10/24
Warm up: McGill Big 3, a few minutes of Tim Anderson’s “Original Strength”
Whip snatch: 3 x 8 @ 95lbs
Clean grip snatch: 3 x 8 @ 95lbs
Ab roll out: 3 x 8
10/25
30 min weighted walk 40lbs + 20 minute EMOM armor building complex.
10/26
Unweighted 30 minute dog walk.
10/27
30 minute walk @ 20lbs + humane burpee
15 swings @ 20kg
5,4,3,2,1 Goblet squat @ 20kg
5,4,3,2,1 push-ups
Afternoon hunt.