World's Toughest Mudder Training - Day 13

Monday, October 10, 2011

Just as I was incorporating more grip strength training into my routine Dragondoor.com released the Convict Conditioning 2 ebook.

http://www.dragondoor.com/convict-conditioning-2-ebook/

The first section of this book is devoted to grip strength. For my first workout of the day I substituted 1 min bar hangs for pull ups. My workout for the day was as follows.

6 sets of GTG 20 incline pushups and 15 tucks


3 rounds
25 swiss ball sit ups
25 supermans
15 24kg kettlebell swings
15 8kg bottoms up floor press
1 min bar hang

3 x 1 mile sprint on exercise bike w/ 1 min rest
3:25, 3:05, 3:20

The 1 minute bar hangs were a surprising challenge. The last 5 seconds of each round really began to light up my forearms. From a rock climber's stand point the grip strength progressions in this book are surprisingly simple and intuitive. I'm pretty excited to see how my forearms and grip respond to this program.