The Sevan Podcast - SHUT UP & SCRIBBLE // Hardest workouts we've done this year

Episode Date: December 14, 2024

J.R. Howell and Taylor talk about the hardest workouts they've done this past year. Learn more about your ad choices. Visit megaphone.fm/adchoices

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You did not say anything about that on the podcast. No. Do you have your workouts? I have a couple fixed and then I had to stop stop and then I have I have all of my Holy shit. It was almost a year ago when I did my Colton shit talking video for the open. I Know that's crazy, bro. All right, so this is probably Full disclaimer for everyone watching I just I found out that we were doing a show on I found out that we were doing a show on the hardest workouts of 2024 while listening to Taylor on Sevon say that that's what the show is going to be about. So he's, he's never told me that.

Uh, that's not true. We did not discuss this at all. Dude, shut up. We talked about this. Another full disclaimer, guys, If you want JR to be your personal coach, if you want personal programming from JR, go sign up for brute strength training and get Coach L. All right. Sorry, bro. I just had to say that. That's crazy though. What do you mean?

Because I've seen it's programming for Jason. It's not anything that I write unless it's my time to write a Metcom. Unless it's my time to write a Metcom, unless it's my turn to write a Metcom. It's probably all of Brandon Luckett's. Oh, sheesh. Okay. Now, now get on the bed in frog pose and make that thing do something. I was going, I was going through my pictures today, deleting a bunch of, uh,

workouts cause I need to archive my Instagram before everyone goes on and just steals years of programming. And I came across one of you in a Jersey in jorts in that same frog pose. And I don't know where it came from or where it was. Jersey. It might've been a crash Jersey. I don't know. I'll send it to you. My daughter was sitting right next to me. She said, what's what's bald Taylor doing? I said don't worry about it Dude hands on your knees Make that coochie breathe. That's what I was doing, dude

Okay, anyways You're gonna have the wildest girls ever as I swear to God if I have female children, I'm putting them up for adoption day one Okay, I did not archive the tuck picture. I know she pulled that up on the show at some point. Um, you should say that Pedro's, uh, best of 2024. I took that tuck picture actually right after coach. I'll finished his workout, which was crazy. All right. I'm going to start with the hardest workout that I did in 2024. I think it was done in February on February 5th, 2024. And it was hard for me for this reason. It was hard because it's a movement that I'm not great at in a format that

I could go really hard and fast. So I think there's layers to what makes it work out hard for me. What makes it work out hard are, can I get a ton of intensity out of it? Primarily. And two, are they things that are just generally hard for me, what makes it work out hard are, can I get a ton of intensity out of it primarily? And two, are they things that are just generally hard for me? But the main thing is, can I get a lot of intensity out of it? Almost? I feel like that's what, um, for me is probably makes them hardest. This workout is five sets resting one minute between sets, 12, nine, six thrusters and chest to bar 95 pounds.

I think I remember when you did that. Well, I did it with Danielle Dunlap and Bryson and they both fucking destroyed me. And I was, do you remember that? Do you remember when that was exactly? It was February before the open. Yeah. February 5th. Very hard. Are you the hardest of the year? Hardest of the year. It's one that I actually did recently. And it is I have the date and everything. I just

screenshotted them. It is timeout timeout coach L you're not allowed to have any of these. Okay. Dude, stop. You're ridiculous. Um, it's every, every 10 minutes for 30 minutes. So three sets every 10, 45 cow echo by 12, nine, six, three cluster. One 15, one 35, one 65, 45, 12, 45, nine, 45, 459 456 453 No, no, no, no, 45 is the buy in. Okay. And then you do it, then

you just do a cluster ladder. 12. Okay, okay, okay, okay. Gotcha. Yeah. And it's, it's about as bad as I've wanted to hurt and, and could hurt all year long. But like, 185 for however many reps it is nine is really nothing but just at that point, when you've done that many reps and you start over every time, it just really just becomes a fitness limiting test. This is a good comment. Was the, was the quarterfinals workout with the wall balls and

birdie box jumps, not your hardest workout, Taylor? That probably was because I've never been in that place before in my entire life. But I just didn't, I guess we'll count that as the hardest. I just, but you weren't, but you weren't prepared for it. It's not that you weren't fit. It's that you weren't prepared for that. I didn't say, I just said that was, but, but of the year, that workout put me in the worst place post hands down, not even fucking close. And maybe I would say core open workout one was second to that because I was able to take that workout to such an intensity level.

The next workout for me was similar. It was supposed to be every 10 minutes for three sets. Set one, 10, 20, 30, 40 biker calories, GHC sit ups. Set two, 10, 20, 30, 40 skier calories, dual kettlebell hang snatches with 35 set for no, no, no, that was a long time ago. Well, your people were posting it. Oh yeah. 10, 20, 30, 40 row calories burpees over the rower.

I finished the GHD biker again, eight flat, two minutes of rest. I finished the 30 hang snatches at the seven minute mark. So I had 40 cows and 40 hang snatches left. So I kept myself and then I finished the 10, 20, 30, 40 row in just over 10. So it took me like a little over 30 minutes. The way I gave it to Sentinel was 10, 20, 30, 40 rest three, 10, 20, 30, 40, rest three, 10, 20, 30, 40, rest three. That worked out. I was upset with myself about something and I wanted punishment. And I went into the gym like late one night and just, you know, stuffed in into a dark hole.

And that was, that was pretty nasty. How often do you over program for yourself and not that often? It's not like, Hey, I'm really glad I did this because it would have been really dumb to give this to my people that follow it. Very infrequently. Do I over program a workout now? I, I have been worse about it in the past. A perfect example is the quarter finals programming that we did way over programmed.

I feel like workout wise, I do not over program. Now what I will do is I'll say, I'm going to do all this in a day and I don't even fucking get the half of it. And that's just because I don't have the time anymore. And I will look at a day and I'll be like, man, this will be a good day. I can't wait. I'll get to it. And I'm like, fuck, I just can't like, it's not even worth my time to do that.

I can't do that. Um, unfortunately. All right. Next for me. And this is one, um, I would love to do in a competition format just because I think it would be really, really cool to watch people push the pace. I would worry a little bit on the lunge standard because people would be going so fast, but people would be doing touch and go sandbag cleans and that's not something you see a

lot in competition. So the workout is 50 sandbag cleans to the shoulder for time, 150 and 100. One minute on, one minute off. The buy-in every minute is a 50 foot dual dumbbell front rack lunge. So you lunge 50 right to the bag for the remainder of the minute, rest a minute and keep doing the lunge until you get to 50 sandbags. Next workout for me, it was the drag rope double under line facing burpee kill Taylor workout at Knoxville. When Ali called in to do?

Yeah, it was a six minute and wrapP, max rep line facing burpee, every minute on the minute 30, drag rope double unders, I believe. That was a fucking stinker. Yeah, that's a really good one. It's a really good one that you don't need a lot for. I'll stick with that theme with the line facing burpees because I've done,

so I have a little under 3000 burpees left for the year with Pedro. But up until this point, you know, I've done, so I have a little under 3000 burpees left for the year with Pedro, but up until this point, you know, we've done whatever, like what? 30,000, whatever. I would say, I would say 10,000 of them have been line facing just because it's the fastest way I can do them. And I don't need any warm up for it. This workout was five rounds, five gone bad style,

one minute max wall ball, 30 and 20, one minute max line facing burpee, one minute max cow row, no rest between rounds. So 15 minutes, 15 minutes, one, one, one, and you add up all your reps. And I did 25 wall balls every round, 20 line facing every round and 20 cows every round. And I was 25 wall balls every round, 20 line facing every round and 20 cows every round, and I was buried on that.

It was, it was hard. One of the, this was one I did mid year, but I still don't remember it. Super hard workout. I did it with a shorty bar and this is why the weight was weird. But it was four, four minutes of work, two minutes of rest for five rounds. So a 30 minute workout buy in with a 21 calorie echo bike, then 15 toes to bar, then nine clean and jerks at 175. And then max rep burpee pull-ups and the time remaining.

And that workout, that's a workout that I can get a lot of intensity out of because I'm great on the bike, great at toes to bar, great at clean and jerks and great at burpee pull-ups. And it was just mangled. Absolutely mangled. That's really bad. We're not all the way through yet, but something that's worth noting already is almost all of these workouts have been structured to where you get rest. Like almost all of them have been intervals. Becca!

What's up? rest. Like almost all of them have been intervals. Poodie butt. What's up? What do you got? I went to Disney and I have, can I show you something? Yeah, show me. That's a lot of green you got. Wow. That's a lot of neon. That's crazy. What do we get? What do we get to see? Hey, Quinn. That's crazy. What do we get? What do we get to see? Hey Quinn. Wow. He has all my charms on it.

It has. Charms? Hey, hey, hey. Alright, so daddy's going to show us. Let's back up and give daddy a tailoring she space, okay? La, that's amazing. I want, and then I add one more so it's 10. That's crazy.

And I want, I, my mom holds me a new wristband. Okay. Wow. I love the, I love the pullover, the quarter zip. Is that under armor? Looks like it, yeah. She has three of them. All right, I'm going to step outside.

All right. Yeah. They are work rests. Do you think they, I mean, other than that one, I just said, I mean, that one, I just said to 15 minute AMRAP, I said, yeah, gotcha. But yes, a lot of work rests. I said, yeah, gotcha. But yes, a lot of work rests. I just, you can ride the threshold for far longer and build there a lot easy. It's a lot easier for you to get to that place with work rest workouts without a doubt. All right.

I've got one and I was hoping looking through that a partner workout would make the list and it did. that a partner workout would make the list and it did. Teams of two 180 cal biker 180 thrusters at 9565. 100 cal biker 180 cal biker 180 front rack lunges with 95. You have to alternate one minute on one minute off. So I do it with you. I basically do. I go as hard as I can on the bike for a minute. You go, we keep switching back and forth through the same thing for thrusters, same thing for bikes, same thing for lunges. So you're doing 20 to

25 thrusters every single time unbroken, alternating back and forth. And there's no opportunity. We did together. No, the one, the one we did did together had burpees over the worm with drag rope, but it also had biker and thrush. Oh, that was a hard workout. Okay, keep going. All right, but that's it.

Yeah. It's just really simple, a partner format. It's something I try to stress to the members all the time. I should be able to get the same stimulus working out with you as I do working out with my wife. This exact same, because most times you should use the clock to tell you when to switch whether it's on a machine or whether it's on a gymnastics movement. It should not be right Taylor you do 10 reps I do 10 reps because it just might

not be equivalent and people should realize that in partner workouts you need to be selfish enough with your workout to where you tell your partner Hey,, we're going to do this based on time, not based on reps. Um, so many of my, uh, so many of mine have herpes in them. So I'll just have to be transparent about that. I get to look up this shuttle run workout. Oh, here we go.

This was a class workout. Um, and it was actually a Sentinel 60 workout, um, that I wrote. I wonder if anyone will remember it, but it was four time, four shuttle runs, 16 sandbag to shoulder, four shuttle runs, 12 sandbag to shoulder, four shuttle runs, eight four shuttle runs, four time. And the shuttle runs were 50 meter shuttle runs. So 75 feet down, 75 feet back.

And that workout, I did all the sand back to shoulder, like you were saying, touch and go. It's not very often where you do touch and go sand back to shoulders. Um, that workout absolutely mangled me, but the one, the one that, that your workout made me think of was one I did recently with Bryson. That was really hard and good yet again, burpees. It was just five sets five sets you go I go 100 foot slog lunge with the 100 pound slog and 21 lateral burpees over. Oh I'm telling you dude people like it's really not that expensive and the the uh the oblique the trunk the the stimulus that you get that team athletes

get from handling the worm all the time is not like anything that really individuals train with. And I would recommend a lot of like individual competitors by one just so they can do something different. Yeah, that was, uh, by the way, the co Bryson has been writing really cool workouts recently. Um, I forgot to give him credit on Sentinel for that one. He wrote, which I think I sent to you forgot. No, I definitely forgot. It was,

it was every two for 10, um, nine Burby box jump over 15 calorie echo. I told you about that. That was Bryson's. Yeah. Um, okay. What else? All right. Uh, I have one that I do want you to do. I sent it to a few people to try and currently I'm undefeated on it. Oh wow, I'm about to clap your ass. You should on this. Three on one off, four sets. Oh God.

500m biker, 25 line facing Burpees, max reps, GHG. Ooh, 500 meter biker, 25 line facing max reps, GHG. All right. I'm doing it. I'll do it. Maybe you have a minute to a minute. I don't know. 10 on the GHG for now. I'll maybe do it Monday. I'll maybe do it Monday. Um, woof. Oh, Dynamax Cody Mansell who makes the slog. Dynamax makes the slog. Um, woof. Oh, Dynamax Cody Mansell, who makes the slog? Dynamax makes the slog. Um, do you still prefer Dynamax, uh, medicine balls over anything else?

Cause I do. Like I have a chance to grab one in the gym. I grab a Dynamax before a rope. Um, another really nasty workout. This is one I did this week and I got the idea from Kiefer. I did a EMOM Sentinel has it coming up. I did an EMOM of this was Bryson's idea, this format, which I thought was really cool.

It was basically alternating between two movements for 20 minutes, minute one X, minute two X, and you do another round of it and then you rest. So this workout we wrote was five. Burpee muscle ups, 10 devils press for burpee muscle ups, eight devils press basically a four minute imam and then you rest a minute and you do that for four rounds. So I keep her responded to me or message me and say, Hey, why didn't you, why

didn't you do it for eight then five, 10, the ascending way? And I was like, damn, I don't think I could have done that. Um, so then I wrote a me and Bryson were coming up with some conditioning workouts and we wrote this workout where it was 32 alternating minutes, minute one. Um, I got, I think, sorry. Wow. Like bike and row, right? Right.

No ski ski and biker, uh, minute one. Sorry. Wow. Bikes and row, right? Right. No, ski, ski and biker. Minute one, 10 cal ski, eight cal biker. I wrote it for Sentinel. And then minute two, 12 cal ski, 12 cal biker, minutes three and four rest. And that's how I initially wrote it. I can't remember, K in the chat that he sent me a workout that was very like that. And I was like, okay, let's make something like that.

But I want to transition machines in the same minute because that makes things so hard. And I did it 11 ski, 11 biker minute one, then 14 ski, 14 biker minute two. And I haven't felt like that in a while. Like I was, I was laid out. To me that all comes down to the ski and how fast you can get to your working pace. Like that's

I had to stay in a damper tent on the biker a hundred percent. So like, so it was like 1700 on the first minute for the biker. And then I had to be over 2000 for the second or I wasn't finishing. And my ski was basically 15, 1600 on the first one. And then like 17, 1800 on the second one. And that was manageable, but I just tried to make up.

I tried to make my hay on the standing biker. That's a good one. Um, I actually do have some AMRAPs here. Classic. So I have seven on seven off seven on first AMRAP is if you visualize the turf, 10 kettlebell deadlifts with 70s, lead push down with two plates, 10 box jump over step downs at 24,

sled push back to the kettlebell. So that's the flow. So kettlebell deadlift, light sled down, box jump over, light sled back for seven minutes. And then the other AMRAP was 10 med ball GHD sit up, 20 yard sandbag carry, 10 cow ski, 20 yard sandbag carry. So the same flow. GHD is on one end, ski on the other, sandbag carry is how you transition.

And it was brutal for seven minutes, like to put out that kind of intensity. Because it's just, the first one's all legs, second one's all core. So it was brutal for seven minutes, like to put out that kind of intensity. Because it's just, the first one's all legs, like one's all core. So it was good. I did the most recent workout I did like that. That was 10 rounds, was just 10 rounds of a hundred foot sled push,

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I think I did, I think I programmed this one for the class shortly after 24.1 because of the mandated 24.1 because of the mandated reps on each arm every four minutes for 20, 20 Cal row 16 for the females, 20 dumbbell snatches with a 70 and a 50 switch arms every five reps. Oh, every how much for how much every four for 20. So you're looking at 20 and 20. You're looking at more than more than one to one rest. It's probably it was like all my rounds were under two. That was my goal to keep all the rounds under two. But having to do those last 10 where you're trying to hold on for five and then switching arms for five just got really tough because

you have to you have to rip the rower to do that. I think it was I think it was not I think it was 90 seconds that I was trying to keep all my rounds. So I was trying to be off the road and under 45 and then onto the dumbbell and get those done in 45 seconds. I wrote one like that for Sentinel. It was, it was just a burpee and dumbbell combo. And I want to say it was 15 right arm dumbbell snatches, 30 lateral burpees, 15 left arm

dumbbell snatches. And you rested and maybe it was, maybe it was four sets. And you alternated which arm, which you started with each set, or maybe six sets, but I didn't do that one. I just knew that it would hurt a lot. Yeah. I have another one. I have another minute on minute off with echo bike. So there's a trend there. I think those obviously hurt me the most. 10 cal bike buy-in, max front squat with the remaining time. Rounds one and two, 225, rounds three and four, 205, rounds five and six, 185, rounds seven and eight, 165, rounds nine and 10, 155, so it gets lighter as you go.

And that's about as bad as bad as it gets, because you know, Hey, however many reps I got on the round before, I should technically be able to get more on this round, even though I'm dying because it's lightweight, because it's lightweight. Here's a, here's a nasty one. Um, I'm not sure where I wrote this, but the second piece is what's nasty. The first part is the two part. I used to do a lot of these. I'm going to start doing them a bit more, but I would basically start with a for time workout and then have a set rest or a set at a set point.

You start an EMOM. So this workout was 10 rounds for time, 10 calorie echo bike, one legless rope climb, 10 ring dips And that took me 11 minutes and then at the fifth minute mark you start this interval And this was the nasty one minute one max rep burpee box jump overs 24 inches minute to rest Then max rep burpee chest to bar then rest then max burpee to 12 inch target then rest then max max rep burpee chest to bar, then rest, then max burpee to 12 inch target, then rest, then max bar facing burpee, then rest, and you go through that for two sequences.

What was the third time? Triplet, ring dip, legless, and what? Echo bike legless ring dip. 10, one, 10. And then it was burpee box jump over for a minute, rest, burpee chest to bar for a minute, rest, burpee to 12 inch, rest, bar facing, rest. Burpee to 12 inch rest, bar facing rest. And you basically, you went through that two rounds

and I remember that just being absolutely filthy. Anyone that follows Sentinel should have very good pressing stamina. I'll say that. We squat a lot too. I mean, we do a lot of things, but I feel like that's probably the most underrated aspect of a lot of training programs is pressing,

body weight pressing for sure. No, the sport, the sport is completely different. aspect of a lot of training programs is pressing bodyweight pressing for sure. The, the sport, the sport is comprised of movements that are much more easily pressed or pushed in any plane versus pull. So if you think about the polling point, the polling planes and movement, like where you just contracting from straight arms to bent arms, there aren't that many. There's the ones on the pull-up bar. There's a rope, there's a pegboard. And then otherwise you can press with weight.

You can do dips, you can do bench press, you can do an overhead press. Then you can press on all those planes with body weight. So it's just, there's so much more pressing in the sport that, um, yeah, I feel like if you're not good at pressing, you really don't have a chance. Um, I gotta, I gotta say the, the thousand burpees me and Bryson did today is up there 500 each 50 rounds of 10 you go, I go. And because I did it in my vest, like my entire body's still cramping a little

bit and my heart rate says, dude, you're going to be, I mean, you should be, you should be fine by on Saturday, but tomorrow by the end of the day, you're probably feeling a little bit achy. My hips, my hips are yeah. Not for you Bryson. You fucking pussy. Cause you didn't wear a vest and you weigh 150 pounds. Shut the fuck up. I was in this hot box of a room in a 15 pound weight vest that felt like a fucking corset because I'm fat right now. Dude, I found a picture I need to send to you that's right shortly after surgery. It's insane. I got to send it to you.

You're running on the air runner next to Zach Strail and you don't even look like the same person. It's what do you mean? Am I fat? Yeah, you're you're just not you're not trained. I mean you don't even look like the same person. It's crazy. What do you mean? Am I fat? Yeah. You're, you're just not, you're not trained. I mean, you hadn't been working out much. So it's just, it's wild. The swans. Uh, yeah, send me that picture. So anyways, my heart rate was like 180 for 48 minutes. And that's, uh, that was a lot. Yeah, good. That's enough burpees for one day, Bryson. And let's do that again tomorrow and the next day and the next day and then you'll Be a fucking you'll be a go to burpees like me the bet. I am the best in the sport of burpees outside of Colton Merton's

Sorry, sorry Jake Berman. Sorry. No shot Pat. No shot in all burpee variations like together paired Sorry, just as what it is get Get overs, put burpee pull ups, free box jump overs, bar facing, I love burpees. This one was, this last one is probably the only, I would say it was the only, one that I would put on the list really specific to me. Like I think most of the members would agree that a lot of these workouts they remembered and they just like hurt everybody. But this one, because I'm just not, I'm not good at

toast to bar under fatigue, especially under a lot of midline fatigue. It was every five minutes for three sets, 18, 18, 18. And then on the next interval, 30, 30, 30. And the last interval, 42, 42, 42. Box jump over step down, GHD sit up, toes to bar. So you end up, and the last one I finished at like 457. But what's cool about that one is the interval stays the same as the work gets increased by 36 reps every time. So it's a, anyone that wants to kind of see like where their

midline stamina is at, because people, people don't think about a box jump over step down. And what it's going to do going into the GHD until you do that combination, because it's people land in that squad are screwed because you're basically you're just crushing your hip flexors and your quads so going into that is really really really hard. Jamie when you search hardest workouts Kal Sue always is at the top was nor Kal Sue just not that bad for you because ring muscle stroke is so easy no nor Kal Sue was not that bad for me because I'm not good enough at thrusters to make it hurt the way a lot of other guys could make it hurt so easy. No norakal Sue was not that bad for me because I'm not good enough at thrusters to make it hurt The way a lot of other guys could make it hurt

So for me, it just wasn't as painful because I have to control the thrusters so much because of my knee I don't I can't just turn my mind off and just hurt Like metabolically I have to keep my mind incredibly focused that I don't fucking hurt myself orthopedically That being said This is not even honorable mention probably the hardest thruster work I've ever done Is the James Townsend? Imam 10 minute Imam 10 thrusters at 95 10 bar facing burpees rest five minutes 10 minute Imam five thrusters 135 10 bar facingpees. And I failed like only a handful of minutes

into the one 35 E mom. Um, but even just the first one, the 10 and 10 same minute fucking clobbered me. And Mal is the only one that's completed that. Yeah. Jason did it. That's, that's sounds terrible. I need to make sure when like the open mat, open prep starts happening, usually beginning of the year, I make sure that I put a 14, five, 16, five one in there. Cause thruster bar facing burpee is about the worst combination as it gets. And for a lot of people, it's not even metabolic

because their shoulders are hurting so bad. Yeah. Horrible. For the best athletes at the highest level. It just, it, it is miserable because the weight is too light and a burpee is apply metric movement for people that are really good. But for people that are not, it's just like, dude, I cannot press off the ground. I cannot press the bar. I don't even remember this workout. Oh, forson. Uh, see that's what I'm saying.

No, each person based off what you can make her and what you can't make her. Like things are challenging in a different way. Yep. There's my so ass cramping. Um, from burpees. I also did a fuck ton of GHDs and muscle ups and toes to bar and rowing this morning. Um, I did a hundred clean and jerks for time yesterday. That was your workout. That was Chase's, uh, that was Chase's bet. So me and chase bet. Um, I was going to say, do you want to bet Cal SU? Cause he's been saying he needs to do Cal SU for years. I said, Hey, SMU Clemson, you want to just put Kalsoo on it just to make the game more interesting when we watch it. He said, uh, the knee won't tolerate 135 thrusters.

I said, what about cleaning jerks? He said, yeah, fine, whatever. And you know, SMU comes back and then Clemson like wins the last second. And I texted him and I said, I'm doing it with you. Just let me know when. And Peter said he was going to do it too. And so we did it. And then I was curious how fast sub 10 is like for the best in the world,

just holding 10 a minute. And so I told you to do it and you did it, which was cool. So now I'm, I'm interested if like that, I think that would be a cool. Bench benchmark for the hundred clean injuries for time. Definitely putting it on sound. It can definitely be done in under nine. Cause I settled into something I knew I could do.

And at no point did I think, Ooh, I'm not going to be able to do this. And it was basically 40 on 20 off and it was no issue. It hurt for sure, but no issue. What the idea I had from that workout, which I'm going to do at some point over the next few days is 10 rounds for time, 10 unbroken clean and jerks. And I just have to settle on a weight. And I was thinking, I was thinking 135, but then I was thinking, ah, maybe 115. I don't know. That's a fucking nasty workout. I was just for time and you just have the rest as needed.

And if you take a risk and you fail, the set doesn't count. Exactly. The one round is 10 unbroken. That's a stinker, huh? I, I don't know. I mean, it all depends on how long you want to work. If you hit the workout, right? If you try your hardest, that workouts a fucking, that's a turd dropper. I would definitely say that. I mean, it doesn't have to be one 35 for sure. It could be one, it could be one 15.

What about snatches? I don't like 95 95. I think it's too easy. I like one 15 for, for a 15 for that. And what's, what's really interesting about the snatch for volume, whether you do like kind of that snake where you redip under with no hip contact, or you do make hip contact, or your muscles snatch, for a lot of people,

it becomes a grip issue. It becomes a, I can't hang on to the bar anymore. That cleaning jerk, that pause at the shoulder is so underrated with how much it lets you relax your grip. Yeah. But I think for me, metabolically 10 unbroken clean jerks is way harder than 10 unbroken snatches at the same weight up to a certain point. Like if it's 135, I'd rather do 10 snatches all day.

So it's three hip opens and closes. Yeah. If you, if it's heavy enough to make you pop your hips, your open close, open close. Like it's, it's so much, it's so much knee flexion and extension. It's yeah, I agree. And it makes your legs way more, way more tires. I think. So what else, what else you got? Are you out? That's, that's all I got. All right. I'm going to just going to scroll to a day on my training calendar and read a workout. Um, Oh, wow.

This is interesting. This is when I call Brandon. Lucky. He failed this imam, however many times, and I did it for an 11th round. It was supposed to be 30 alternating minutes, minute one, 10, Burby box jumps, minute two, 15, alternating dumbbell snatches with a 70 minute three, 20 Cal row. And I did it for 33 minutes. I could have done it for fucking 45 minutes. I could have just continued doing that workout. I would say that again. Minute one, 10 birdie

box jump over minute two, 15 snatches with a 70 minute three, 20 Cal row. You don't get it yet. What? No. You don't get it yet. What? No, I don't get it. He was testing a Dubai event when he did that. Oh no, he just programmed that for Dubai. That has been a workout for Imamco for like three years. Okay, so it's just coincidence that he used those same movements and that same rep scheme in that. I'm sure he used them because of this workout. Yeah, yeah. I'm just saying that's cool that it's just coincidence that he used those same movements and that same rep scheme in that.

I'm sure he used them because of this workout. Yeah, I'm just saying that's cool that it's been out there for a while because I remember when he posted it as a challenge and I'm the one who did it. So that's cool. Okay, I'm going to scroll again. Oh, oh, this is the workout I did. This is hilarious. I did this workout two days or three days before I bent down over and fucking shot my load all over his back on 24.1. Um, second fitness on earth.

No big deal. It was every, this is hilarious. Cause I remember, listen to this, Jr. I remember when 24.1 got announced, I was like, oh God, down has no idea what's coming. I just did 180 snatches and 180 burpees or whatever two days ago. And it was every five minutes for six sets with that same vest that I wore today for my burpees, 150 foot sled push, 30 alternating dumbbell snatches,

150 foot sled push, 30 toes to bar. So I did that in that vest and like I did everything on broken and I was like feeling very confident when they announced that workout. Is that the hyper ice one that you were wearing? The one that's like a force fit? Yeah, hyper fit, hyper vest, yeah. Dude, I have that and it is expensive,

but for anybody that's listening to this, if you want a like a vest, you can literally do anything in and just make yourself 10-pound heavier it is it is a super super good investment. It's a really it's a really really good thing to use Oh, dude, this workout was so hard. I remember that guy like five minutes. All right five minutes Every four for five every four minutes for five sets four hundred meter run 21 kettlebell swings with a 70 15 strict handstand pushups. That was horrible.

I remember that Bryson. Okay. Let me keep going. I'm just scrolling a little bit. Um, Oh, this is another disgusting one. 30 minute AMRAP, um, continuous 15 cal echo bike had to be over 500 Watts, 300 meter run. So what I was basically trying to do was like a 600 watt, 15 cal echo bike hard, and then jog 300 meters.

That was that, that was a nasty feeling workout. That go run intervals are really, really good. If you, if you need to, if you need to work on like running at a really, really in a really uncomfortable environment at a set pace doing, doing echo before is like the perfect thing for it. People on Sentinel should remember this. This was a fuck. I did this with Bryson and Quinton actually, uh, three rounds for time,

42 wall balls, seven snatches at one 85. So brute. Yeah, it's tough. Um, okay. Almost there. Almost there. Give me a minute. Oh, this is one that John wrote for me or maybe me and John came up with it together. I can't remember. I think he wrote it 15 minutes for max reps, two minutes of burpees, one minute of biker calories, two minutes of lateral burpees over the bar, one minute of biker calories, two minutes of lateral burpees over the bar, one minute of biker calories, two minutes of bar facing burpees, one minute of biker calories, two minutes of bar facing burpees, finish with one minute of biker calories. And basically my approach was, was max on the burpees

recover on the biker until the last round was max on the burpees max on the biker. And that was a really nasty workout. Yeah. I don't think the biker is themes to be at least. And I don't like, I don't surprise. I don't subscribe to a bunch of like blogs so that I can see I used to, and I just don't look at it anymore, but it seems like the biker gives you a lot more for longer cyclical low impact, um, um, aerobic base training. And I think it's really,

really underutilized for short hard efforts. Last one. This was a workout John wrote leading into semifinals. For those of you out there, if you're looking for an individual coach, probably one of the best in the game that you'll never hear of John Mayne, level four, Goat, Christy Atkins coach for entire games, tenured. This workouts two on one off, 30 cleaning jerks for time at at 225 600 meter biker max rep clean and jerk. That was nasty. Oh, Hitler, this is a really good one. I wrote this one the other day 5050 reps for time bounce on my dick. That's a crazy one. Crazy. That's a crazy one. Crazy.

Come on, dude. All right. All right. I'll do one more and then and then you're free. This one is from I got to go further because I don't. Okay. Here we go. September.

All right. Oh, no, no, no. That's too close to crash. God darn it. Okay. Let's go to there's not going to be anything hard in the month of October, but I'll go for October between the second and the 23rd pick a day. A number between two and 23.

The 18th. Okay. October 18th. All right. I'll read the whole day. Every five minutes for four, 30 dumbbell farmer lunch steps, 20 toes to rings, a hundred double under. Then five rounds for time, 400 meter run, 10 wall walks.

That's a good one. Oh, this workout was so brutal. For every four minutes for five sets, four, three, two, one ring muscle ups and cleaning jerks at 205. Can you write something similar to that with sandbag cleans for Sentinel too? Yeah, it was rope climbs and sandbag cleans. And then this is another Sentinel workout. Three on, two off for five sets, 21 GHDs, 12 box jumps to 40 inches, max calorie eco bike. And then the last one I did that day was four on two off for six sets, 21 Cal Biker, 15 bar facing burpee, nine cleaning jerks, 135, max calorie biker and the time remaining.

Oh wow, that was a lot of cleaning jerks that day. Yeah. I love a high box. I wish people used it more in competition. Usually I only see it at the games. I just wish like a high box would use more often. Um, it's a good movement. Hardest crash workout. Probably the deadlift burpee workout, but I, but I, I dunno, I definitely felt

merked after the first event, the snatch ring muscle up, but again, I think that's an instance where I'm so good at those movements. I can make them hurt at an intensity like that. Um, this was fun, dude. We should just do that. We should just scroll through our training and pick a day and just read off our workouts. We'll do that. We should do it before, before every show, like at the very beginning of the show, or we should do it. Let's do it. All right. I gotta go let's see yeah dooses and for anyone left here still watching fuck you coach L you work out stealing motherfucker yeah I don't really have anything else to say other than that