Lifetime Workout?

[IP]

300 burpees tonight with no breaks. I have no idea how that dude on YouTube does 1000.

[mongrel_911]

300 burpees is great!

[IP]

Holy shit, I just did 400 one pumpers straight! I’m actually feeling pretty good, knock on wood.

[IP]

One pump is essentially one push-up incorporated into each burpee. Two pump equals two pushups per burpee and so on.

Navy SEAL consists of three pushups or “pumps” - after the first push-up bring right knee towards midsection and then extend, after second push-up bring left knee towards midsection and then extend, the third push-up is regular, and then stand up. Haven’t tried these yet.

Not sure about “X” type. I’m fairly new to extensive use of burpee related exercise so I’m learning as I go but I can definitely feel the benefit.

[IP]

Good luck and post how it goes. I prefer to do the burpees in sets of twenty and incorporate them in a circuit with other exercises. Breaks up the monotony. Once in a while though, I’ll shoot for a high rep count.

[Floppy_Divac]

Burpee pullups ftw

[IP]

Great because you can either briefly dead hang or use momentum, depending.

[HULC]

@turducken

@Choked72

Look up Easy Strength by Dan John. 4 exercises: push, pull, hinge, squat for 2 sets of 5 with half your max. This will get you stronger and ultimately maintain muscle once built.

How is 2x5 at 50% going to build strength? You’re telling me someone who can deadlift 405 is going to get stronger by doing 2 sets of 5 reps at 200lbs? That doesnt make any sense. Not only would you not get stronger, you would certainly get much weaker. Is there some other program detail you didnt mention?

That isn’t the actual easy strength workout, he’s getting a lot of points wrong.

The basic ES routine is 5 exercises - upper push, upper pull, deadlift, weighted carry/swings, and a heavy ab movement. Done 5 days a week, it gives a ton of volume without being hard on your body.

The percentage thing is wrong as well, ES doesn’t state how much you should use. The rule is that you use the heaviest weight that you can perform 2 X 5 with perfect form, and when the weight starts to feel easy then you add a manageable amount of weight that still feels heavy but you can do the reps without failure.

One of the variations (which I did) is that every 3rd week you take off lifting and instead do 5 days of agility work (tumbling and ground based athletic movements preferred). It removes the need for a deload and I unintentionally found my movement improved a ton.

For what it I really liked it and gained a lot of strength in the movements I focused on.

[HULC]

I should point out that Dan John has a free YouTube video where he explains everything pretty clearly for anyone interested.

[mongrel_911]

Here is a workshop he did for youtube,

Easy Strength for Fat Loss | Dan John Workshop

[HULC]

Almost! That’s a variation using ES for fat loss. The base routine is this one:

Easy Strength Workshop | Dan John Workshop

[turducken]

@HULC

The basic ES routine is 5 exercises - upper push, upper pull, deadlift, weighted carry/swings, and a heavy ab movement. Done 5 days a week, it gives a ton of volume without being hard on your body.

The percentage thing is wrong as well, ES doesn’t state how much you should use. The rule is that you use the heaviest weight that you can perform 2 X 5 with perfect form, and when the weight starts to feel easy then you add a manageable amount of weight that still feels heavy but you can do the reps without failure.

This makes a lot more sense. Is it one of those lifts per day of the week, or are you doing all five movements five times a week? 2x5 deadlifts done at a weight where 5 reps is difficult seems impossible to do 5 days in a row.

[mongrel_911]

5 days a week, 5 lifts, 2 sets of 5 on big lifts, higher reps on explosive movements.
It’s not a go heavy every day, I’ve used this routine in cycles if I was tired I would go super light, if I was pumped from a good day id go heavier etc.
The 2 sets of 5 is the core of the plan, but there are days when Mr. John advises to add doubles and heavy singles.
Research Mr. John, he has alot of free articles on t-Nation that should help.

[IP]

First time I did navy seal burpees tonight.

Game changer.

Also, the Bulgarian bag is awesome!