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Date: 11/16/2020
Title: OracleLife: s1e16 warmup
Access Group(s): OracleLife
Tag cloud: warm up
Long form note:
Welcome back OracleTribe members!
Here is your members only link to the bonus warm up material: https://youtu.be/InkMh23QFps
This video is entirely on screen text annotated with naturally audible video dialog.
It’s about 10min in length to get your core just warmed enough to start your rolling or whatever exercise you choose.
Sincerely,
P. Lee
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Long form notes:
Date: 09/22/2020
Title: OracleLife: s1e13 full video
Access Group(s): OracleLife
Tag cloud: free rolling narrated
Long form note:
Hello Oracler,
Lee here.
Congrats. You’ve arrived at your dashboard for the full video session between myself, Martha and Margaret. Enjoy.
https://youtu.be/SA3JxKBPJ3I
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Long form notes:
Date: 07/13/2020
Title:
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Long form note:
Hey Folks. Welcome back.
Grab the accompanying YouTube video here:
https://youtu.be/9LEHSpuY_aw
1. Mountain climbers
2. Torreando
3. Olympic lifts
4. SemiSquats
5. Suplex throws
6. Russian twists
7. Lift ‘n Throw
8. Tire twist & switch sides
9. Tire side way slams
That’s for this week!
Stay tuned for next week when I look at further picking up speed, and with a more in-depth look at the biology of faster muscles.
Sincerely,
Lee
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Date: 07/26/2020
Title: OracleLife – s1e3 – parts 1 and parts 2: Strong man tire training cont’d
Access Group(s): OracleLife
Tag cloud: strong man
Long form note:
Hey Folks. Welcome back.
Grab the accompanying YouTube video here:
Part 1: https://youtu.be/9LEHSpuY_aw
Part 2: https://youtu.be/ZwOSZzRf7Mo
I promised in the last video to speed things up, so I’ve posted the regiment from episode 1 down below, but now I’ve upped the frequency and tempo to get activating your typeII muscle fibers. While not entirely that fast, it’s a gradual increase from the previous week.
Guys, some of the things you’ll see me do in the video are not mentioned below. The reason is that I’ve edited them out. I try stuff and if I don’t particularly like it or have not quite worked out the details, I’ll leave it out of course). You’ll also notice that my actual routine in the video will not match 1:1 below. That’s because i was trying out a three tire combo routine, and as you saw/will see that didn’t exactly work out as planned. I’ll also switch out my reps in the video, in case you’re wondering how I did the routine : )
1. Mountain climbers (30 sec – 10 sec rest x 3 sets)
2. Torreando (30 sec – 10 sec rest x 3 sets)
3. Olympic lifts (5 lifts – 10 sec rest x 3 sets)
4. SemiSquats (10 sec – 10 sec rest x 3 sets)
5. Suplex throws (5 throws – 10 sec rest x 3 sets)
6. Russian twists (30 sec – 10 sec rest x 3 sets) – be sure to try curling your arms 1/2 way to lock it in and force max torso twist.
7. Lift ‘n Throw (5 throws – 10 sec rest x 3 sets)
8. Tire twist & switch sides (30 sec – 10 sec rest x 3 sets) – the action here is like you’re about to throw the tire, but you don’t.
9. Tire side way slams (3 slams per side – 10 sec rest x 3 sets)
That’s for this week!
Stay tuned for next week when I look at further picking up speed, and with a more indepth look at the biology of faster muscles.
Sincerely,
Lee
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Date: 06/23/2020
Title: OracleLife – Strong man – Tire toss training s1e1
Access Group(s): OracleLife
Tag cloud: strong man
Long form note:
Hey folks,
The entire instructions for hardware and assembly are in the description beneath the youtube video.
Grab the video:
https://youtu.be/kvJA5_y091c
Below you find the brief routine that you can consider doing, picking, and choosing based on your personal abilities.
1. Overhead backward toss (suplex)
2. Overhead forward toss
3. Suitcase walks (not shown in the video)
4. Hulk smash/slam
5. Russian twists
6. Wall slams
My reps reco is pretty much always not prescriptive. Rather based on principle of going to 80% then taking a break, or switching it up vs. going to failure. The latter only makes it nearly impossible to do the next set. I would rather get through my entire routine distributing my workout across all my muscle groups vs. blowing out on a single one.
Feras Zehabi recommends this approach and if it’s good for him, it’s good for me. He also mentions that it allows you a faster recovery for the next day so you are still operational and can keep doing stuff vs. burn out and useless to yourself and anyone else.
So what I’m saying is do 8, 9, 12 reps per set or whatever that number is for you personally. And get your heart rate up and at a steady clip, not too much, not too little. Rinse and repeat.
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