If you have 20 min, you can do some crazy stuff....

[storm fox]

Here's my log:
http://p069.ezboard.com/ftheironworksfr ... D=68.topic

Nothing amazing or all that great, but the whole point is to keep things interesting enough that I'll look forward to training and it will feel more like play.

For those interested in nuts and bolts program design, I got this from Matt Wiggins, but adapted the living poo out of it:

Day 1: Strength Day-focus on building brute strength
Lift selection for strength day:
Using Dan John's idea, Roll a die. I like his options of lifts, too:
1 CLean & Press
2 Squat
3 Snatch
4 Clean
5 Deadlift
6 Clean & Jerk

Day 2-Metabolic Conditioning
Lighter circuits-my fav:
Bodyweight Squats
Pullups
Kettlebell Swings
Pushups
I pick different variations of these to keep things interesting.

Day 3-Metabolic Conditioning
Here, a medley of strongman stuff might be used, or I might just go for a run or walk. Something fun is done.
Good Strongman Medleys:
Carry Sandbag to sled, drop sandbag on sled, strap into the harness and pull back to start. Repeat as desired.

Farmer's Walk & Tire Flip:
Farmer's Walk to tire, flip tire back to start-repeat as necessary

I might also work in som throwing now and then if it sounds like fun.

Sometimes on the conditioning days, I just goof around and go for a long walk or trail run. I mustn't take myself too seriously. This is for fun.

[Chris Graeme]

you could always throw in some shovelglove on the metabolic conditioning days?

[sledgehammer]

Great conditioning Storm Fox!
Here's my log:

Day 1: Shovelglove 14 minutes
Day 2: Shovelglove 14 minutes
Day 3: Shovelglove 14 minutes
Day 4: Shovelglove 14 minutes
Day 5: Shovelglove 14 minutes

[storm fox]

I respect your shugging for sure. I have discovered that I really do much better playing with all sorts of toys and running amuck that way.

[reinhard]

There is room for shovelglove purists and those who are merely loosely inspired by shovelglove in this group. I'm very interested to read what Storm is doing (different from, but very much in the spirit of shovelglove), and I'm also very happy to read that simple, vanilla shovelglove is enough for many people.

Reinhard

[sledgehammer]

I too have started incorporating a mixed routine together, after reading some of the tutorials on http://www.beastskills.com/tutorials.htm
Namely, the ab wheel and the planche for the midsection, to complement shovelglove which works the upper back.
Interestingly the guy at beastskills also uses a sledgehammer for training and recommends this reading for sledge training:
http://www.geocities.com/ltgodfrey/lever.html

[Sixty]

Here's my daily workout (weekdays only):

11 minutes of 5bx exercises (Royal Canadian Air Force- includes 50 "good mornings", 40 crunches, 30 push-ups, 6 minutes of running in place & jumping jacks)
(http://www.idmclient.com/gettingfit/5bx.php)

14 minutes of Shovelgloving (no explanation needed, I hope).

5 minutes of rope skipping
(http://www.jumpropenow.com/Jump_Rope_Articles.html)
and of course:
http://everydaysystems.com/bb/viewtopic.php?t=1863

Ok, so it's probably a bit of overkill, but I enjoy it. What a great way to start the day. The whole thing takes only 29 minutes, so what the heck.

Sixty

[sledgehammer]

Here's my daily workout (weekdays only):

11 minutes of 5bx exercises (Royal Canadian Air Force- includes 50 "good mornings", 40 crunches, 30 push-ups, 6 minutes of running in place & jumping jacks)
(http://www.idmclient.com/gettingfit/5bx.php)

The bottom of that page contains a trick to count reps in binary using all ten fingers of your 2 hands. This is awesome! This way you can keep count of up to 1024 reps on your fingers!

[Sixty]

sledgehammer wrote:

The bottom of that page contains a trick to count reps in binary using all ten fingers of your 2 hands. This is awesome! This way you can keep count of up to 1024 reps on your fingers!

Here's an explanation in Wikipedia about how the system works:

http://en.wikipedia.org/wiki/Finger_binary

Sixty