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mikhael training log


mikhael

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6/27/22

# Time: Zero-Dark-Thirty
# Duration: 20 minutes
# Location: home
# CP: 27s
MORNING ROUTINE
    • Vaccum Stomach, 15s/5
    • Push-ups, 10s
    • Zatsiorsky's AB, 15x
    • Push-ups, 10x
    • AB Reverse Crunch, 10x 10s:10s
    • HS Sit-up, 5/2
    • HS Plank, 7s/5
    • One-Arm Forearm Plank, 7s/10
    • Wrestler's Bridge, 60s
    • Rockers, 5/2
    • Power Breathing, 2 mikes 
---------------------------------------------------
# Time: 0430
# Duration: 29 minutes 
# Location: home
# Unit: lbs
SIMPLE & SINISTER
Strength Practice 
Warm-up
    • Halo, 30@35
    • Prying Goblet Squat with Curls, 1+3 @88
    • Goblet Squat, 5/2@88
Main
    • 1A Swing, 10/10 @88
    • TGU, 1/10 @35
 
AAR
Wrapped up with Power Breathing 3 minutes
---------------------------------------------------
 
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13 hours ago, mikhael said:

6/27/22

# Time: Zero-Dark-Thirty
# Duration: 20 minutes
# Location: home
# CP: 27s
MORNING ROUTINE
    • Vaccum Stomach, 15s/5
    • Push-ups, 10s
    • Zatsiorsky's AB, 15x
    • Push-ups, 10x
    • AB Reverse Crunch, 10x 10s:10s
    • HS Sit-up, 5/2
    • HS Plank, 7s/5
    • One-Arm Forearm Plank, 7s/10
    • Wrestler's Bridge, 60s
    • Rockers, 5/2
    • Power Breathing, 2 mikes 
---------------------------------------------------
# Time: 0430
# Duration: 29 minutes 
# Location: home
# Unit: lbs
SIMPLE & SINISTER
Strength Practice 
Warm-up
    • Halo, 30@35
    • Prying Goblet Squat with Curls, 1+3 @88
    • Goblet Squat, 5/2@88
Main
    • 1A Swing, 10/10 @88
    • TGU, 1/10 @35
 
AAR
Wrapped up with Power Breathing 3 minutes
---------------------------------------------------
 

Strong swings!! 💪

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Thanks @Jet Black Heart

I follow Pavel's Tsatsouline Simple & Sinister plan for some time. Started from 53lbs, that is 24kg, but since I injured my right wrist I wasn't able to perform Turkish Get Up until it healed. And even though I still feel a little discomfort in it I do TGU anyway. When it comes to swings I have 106 at home, but currently I'm on vacation, thus took only 35 and 88 with me. 

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6/28/22

 

# Time: Zero-Dark-Thirty
# Duration: 27 minutes
# Location: home
# CP: 31s
AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ) 
MORNING ROUTINE
    • Vaccum Stomach, 15s/5
    • Push-ups, 10s
    • Zatsiorsky's AB, 15x
    • Push-ups, 12x
    • AB Reverse Crunch, 10x 10s:10s
    • HS Sit-up, 5/2
    • Tactical Get Up, 4x
    • HS Plank, 7s/5
    • Yang Plank, 7s/3
    • One-Arm Forearm Plank, 7s/10
    • Forearm Rocking, Tactical Forearm Rocking 
    • Wrestler's Bridge, 60s
    • Rockers, 5x
    • Power Breathing, 2 mikes
 
AFTER ACTION REPORT
Purchased Super Joints digital version, and after reading just a few pages I found Amosov's Mobility Routine, so decided to give it a try. Performed 10 reps of each exercise, although I'm not sure if did them correctly.
---------------------------------------------------
 
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6/28/22 - Update 

 

# Time: 0500
# Duration: 47 minutes
# Unit: lbs
CALISTHENICS
Simple Strength for Difficult Times Part I
Cycle 1 Week 2 Session A
Warm-up
    • Pull-up Ladder, 1,2,3
Main
    • Pistol Weighted, 2x (2,4,6) @35
    • One-Arm Push-up, 2x (2,4,2)
    • Pull-up Weighted, 2x (2,6,2) @22
 
GRIP
Sledge Hammer 7 lbs
    • Pick up, 3x with progression
    • Front Hold, 10s/2
    • Reverse Hold, 10s/2
    • Front Lever, 10/2
    • Reverse Lever, 10/2
    • Swings
    • Fingers Walk, 2x
 
Wrapped up with
    • Power Breathing, 3 mikes 
    • Oxygen Advantage: Breath Calmly To Breathe Correctly 
---------------------------------------------------
 
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7 hours ago, mikhael said:

Thanks @Jet Black Heart

I follow Pavel's Tsatsouline Simple & Sinister plan for some time. Started from 53lbs, that is 24kg, but since I injured my right wrist I wasn't able to perform Turkish Get Up until it healed. And even though I still feel a little discomfort in it I do TGU anyway. When it comes to swings I have 106 at home, but currently I'm on vacation, thus took only 35 and 88 with me. 

Nice man.

Through the first year or so of COVID I only had access to KBs in my sisters garage so I completed S&S, I also completed Rite of Passage. Two incredible programs!!

TGU are a different beast, I remember at the beginning struggling with a 12kg KB. I adapted really fast. 

I should do them more to be honest.

I think I could swing a 106KB but not sure how many reps. I’m enjoying snatches at the moment.

Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it?

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3 hours ago, Jet Black Heart said:

Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it?

Yes, I have, twice, but it was some time ago. The Beast is challenging for the Grip, at least for me. It will take time until I would be able to complete 10 sets of 10 reps with this bell. 

 

6/28/22 - Update 

# Time: 1106

# Duration: 37 minutes

# Unit: lbs

# Fasting status: 18 hours 

ISOMETRICS

Superset 1, 3x

    • Push-up, 12x

    • Pressing Chest Fly, 10s

    • L-Sit, 6s

Superset 2, 3x

    • Lateral Shoulder Raise, 10s

    • External Shoulder Rotation, 10s

    • Dead Bug, 10s

Next

    • Tactical Get Up with Horizontal Hold, 2/3 @35

    # each rep with 5s Horizontal Hold 

    • Kettlebell Pull-Through, 10/2 @35

    • Suitcase DL to Side Bend, 2x (1+5) @88

GRIP

Grippers

    • 200lbs, 3/3

    • 150lbs, 3/3/3s iso close hold

    • 100lbs, 50,40,30,20,10

---------------------------------------------------

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6/28/22 - Update 

# Time: 1850
# Duration: 14 minutes 
ABS
French Foreign Legion ABS
Block A, 2x
    • Rowers, 30x
    • Twists, 30x
    • Sit-ups, 20x
    • Crunches, 20x
 
Block B, 1x
    • Front Plank, 30s
    • Side Plank, 30s
    • Side Plank, 30s
    • Front Plank, 30s
---------------------------------------------------
30-Day Hang Challenge. Day 1 completed.
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15 hours ago, Jet Black Heart said:

Nice man.

Through the first year or so of COVID I only had access to KBs in my sisters garage so I completed S&S, I also completed Rite of Passage. Two incredible programs!!

TGU are a different beast, I remember at the beginning struggling with a 12kg KB. I adapted really fast. 

I should do them more to be honest.

I think I could swing a 106KB but not sure how many reps. I’m enjoying snatches at the moment.

Through August I’m thinking about completing Dan Johns 10,000 swing challenge. For no other reason other than, it’s brutally hard lol. Have you done it?

I've done it a few times. I guess I'm glad I did it, but its too one dimensional. 

S&S is great. At one time I quickly got to 55lbs TGU and can swing kettlebells up to my 88lbs pretty easy.  I started it up again and even though I could do more, i'm just very slowly moving up as I'm focusing on grip.  I almost screwed my shoulder up one time which is why i stopped but i've been loving it.  Being in construction, i've found that plus hindu squats and pushups, is great for mobility.  

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6/29/22

# Wake-up Time: 0300 LT 
# CP: 30s
# Session Time: Zero-Dark-Thirty (0355)
# Session Duration: 43 minutes 
# Location: TJE
# Unit: lbs
PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ)
---------------------------------------------------
SIMPLE & SINISTER
Warm-up
    • Vaccum Stomach, 15s/5
    • Push-ups, 15x
    • Zatsiorsky's AB, 15x
    • Push-ups, 15x
    • Halo, 20@35
    • Prying Goblet Squat, @35
    • Prying Goblet Squat with Curls, 1x (1+3) @88
    • Goblet Squat, 5/2@88
Main
    • 2A Swing, 7 reps OTM for 15 sets @88
    • TGU, 1/10 @35
Cool down
    • Bretzel 2.0, 90/90, QL Straddle
---------------------------------------------------
 
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5 hours ago, Blacksmith513 said:

I've done it a few times. I guess I'm glad I did it, but its too one dimensional. 

S&S is great. At one time I quickly got to 55lbs TGU and can swing kettlebells up to my 88lbs pretty easy.  I started it up again and even though I could do more, i'm just very slowly moving up as I'm focusing on grip.  I almost screwed my shoulder up one time which is why i stopped but i've been loving it.  Being in construction, i've found that plus hindu squats and pushups, is great for mobility.  

Strong swings!!

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All this talk of swings and S&S makes me wanna buy the next bell up, comrades 😁.
 

But I must resist……….. for now!!

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2 hours ago, Jet Black Heart said:

All this talk of swings and S&S makes me wanna buy the next bell up, comrades 😁.
 

But I must resist……….. for now!!

Yeah,  i haven't been using the 88lbs a lot lately but once I start again, after a few sessions it should be easy and id like a 100lbs one.  I like to switch it up but i really want to get to a 100lbs one arm swing and 88lbs TGU.

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6/29/22 - Update 

 

# Session Time: 0813 LT 
# Session Duration: 25 minutes 
# Unit: lbs
BULGARIAN BAG AND SLEDGE HAMMER
BULGARIAN BAG
Superset, 2x
    • Spins, 5+5 @40
    • Push-ups, 10x
    • Arm Throw, 5+5 @40
    • Push-ups, 10x
    • Swing-Snatch, 5@40
    • Push-ups, 10x
    • Overhead Press, 10@40
 
GRIP
Sledge Hammer 7 lbs
    • Swings, 50+50
    • Front Lever, 10x
    • Rear Lever, 10x
    • Fingers Walk, 1x
 
AFTER ACTION REPORT
The bag is heavy, that's good. Working with it will build strength and endurance.
---------------------------------------------------
 
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6/29/22 - Update

 

# Session Time: 1956 LT 

# Session Duration: 28 minutes 

# Unit: lbs

ABS/CORE

Superset 1, 3x

    • HS Plank, 10s

    • Side Plank Left, 30s

    • Side Plank Right, 30s

    • HS Plank, 10s

Superset 2, 3x

    • Lying Leg Raises, 20x

    • HS Sit-up, 5x

    • Hollow Body Flutter Kicks, 20x

    • Russian Twist, 20@35

Superset 3, 3x

    • Standing Side Bend, 10@88

Wrapped up with 

    • Standing Twist, 50/2 @7

    • One-Arm Forearm Plank, 10s/6

--------------------------------------------------

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6/30/22

# Wake-up Time: 0310 LT 
# CP: 28s
PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ)
---------------------------------------------------
# Session Time: Zero-Dark-Thirty
# Session Duration: 38 minutes 
# Unit: lbs
CALISTHENICS
Simple Strength for Difficult Times Part I
Cycle 1 Week 2 Session B
Warm-up
    • Push-up Ladder, 2,4,6
    • Pull-up Ladder, 1,2,3
Main
    • Pistol Weighted, 2x (2,6,2) @35
    • One-Arm Push-up, 2x (2,4,6)
    • Pull-up Weighted, 2x (2,6,2) @22
 
AFTER ACTION REPORT
Breathing through nose entire session. 
---------------------------------------------------
 
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6/30/22 - Update 

# Session Time: 1113 LT 
# Session Duration: 41 minutes 
# Location: Home 
# Unit: lbs
ISOMETRICS/CALISTHENICS 
Superset, 3x
    • Push-up, 15x
    • BW Inverted Rope Row, 10x
    • Lateral Shoulder Raise, 10s
    • Tactical Get Up with Horizontal Hold, 2x (1+3s) @35
    • Pressing Chest Fly, 10s
    • Scapula Contraction, 10s
    • External Shoulder Rotation, 10s
    • Kettlebell Pull-Through, 10@35
Wrapped up with
    • Wrestler's Bridge, 60s
    • Rockers (Neck), 5x
    • Front Bridge (Neck), 30s
GRIP
Grippers
    • 200lbs, 4,4,3
    • 150lbs, 10/5
    • 100lbs, 30/1
---------------------------------------------------
 
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7/1/22

 

# Wake-up Time: Zero-Dark-Thirty (0305 LT) 
# Oxygen Advantage: Calm Breathing
# CP: 33s
 
PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ)
Additional
    • Vaccum Stomach, 15/3
    • Zatsiorsky's AB, 8/2/5s
---------------------------------------------------
# Session Time: 0415 LT 
# Session Duration: 46 minutes 
# Location: Home 
# Unit: lbs
SIMPLE & SINISTER
Strength Practice
Warm-up
    • Halo, 20@35
    • Prying Goblet Squat with Curls, 1+3 @88
    • Goblet Squat, 5/2@88
Main
    • 1A Swing, 10/10 @88
    • TGU, 1/10 @35
Cool down (Stretching, includes RIS)
    • Bretzel 2.0, QL Straddle, 90/90, Kneeling Hip Flexor Stretch, Cossac, Bent Press Stretch 
 
AFTER ACTION REPORT 
Wrapped up with Power Breathing 2 minutes.
---------------------------------------------------
 
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7/1/22 - Update 

# Session Time: 0725 LT 
# Session Duration: 30 minutes 
# Location: Home 
# Unit: lbs
LOADED CARRIES  
    • KB Mile, 2220 steps @53
    # indoor walking, no GPS track measuring, instead continuing steps
AFTER ACTION REPORT
Session performed at home. I was walking from my living room to the kitchen, and back. According to my Suunto watch I covered 1.3mi, but I'm not sure about that. Let's assume that it was one mile. 
---------------------------------------------------
 
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7/1/22 - Update 

 

# Session Time: 1600 LT 
# Session Duration: 38 minutes 
ABS
    • Dragon Flag, 3/3
    • HLR, 5/5
    • HLR to 90 deg, 5/5
    • One-Arm Forearm Plank, 10s/2 x5
    • Standing Twist, 100x
GRIP
Sledge Hammer 7 lbs
    • Swings, 50+50
    • Front Hold, 10s
    • Rear Hold, 10s
    • Front Lever, 10x
    • Rear Lever, 10s
    • Fingers Walk, 2x
---------------------------------------------------
 
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7/2/22

 

# Wake-up Time: Zero-Dark-Thirty (0310 LT) 
# Oxygen Advantage: Calm Breathing
# CP: 32s
PRE-SESSION AMOSOV'S DAILY COMPLEX OF JOINT MOBILITY (SJ)
---------------------------------------------------

# Session Time: 0355 LT

# Session Duration: 42 minutes

# Location: Home

# Unit: lbs

CALISTHENICS

Simple Strength for Difficult Times Part I

Cycle 1 Week 2 Session C

Warm-up

    • Vaccum Stomach, 15/3

    • Zatsiorsky's AB, 8/2/5s

    • Push-up Ladder, 2,4,6

    • Pull-up Ladder, 1,2,3

Main

    • Pistol Weighted, 2x (2,4,2) @35

    • One-Arm Push-up, 2x (2,6,2)

    • Pull-up Weighted, 2x (2,4,6) @22

Wrapped up with

    • Power Breathing, 2 mikes

 

---------------------------------------------------

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  • 2 weeks later...

Still on off days. Spending time practicing Hangs on a rope and following 30-Day Hang Challenge by IDO Portal. Also Greasing The Groove with HG grippers 200, and 150. Missed some log entries, so will write what was done today later. 

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7/11/22 - Update 

 

# Session Time: 0526 LT 
# Session Duration: 31 mikes 
# Unit: kg
SIMPLE & SINISTER 
Strength Practice
Warm-up
    • Push-up, 15/2
    • Halo, 20@16
Main
    • 1A Swing, 10/10 @40
    • TGU, 1/10 @16
 
AFTER ACTION REPORT
Knee still not fully functional, but at least TGUs are OK. 
---------------------------------------------------
 
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