mikhael Posted July 30, 2022 Author Share Posted July 30, 2022 7/30/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 35s • OA Calm Breathing, 10 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0400 LT # Session Duration: 31 mikes CALISTHENICS/ISOMETRICS • Vaccum Stomach, 15s/3 Moved to Morning Routine • Zatsiorsky's AB, 10x 5s • Dead Bug, 10x • HS Sit-up, 5/3 • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/6 • HLR to 90 deg, 3/3 • Adv Tuck Front Lever, 6s/3 • One-Arm Push-up Assisted, 1/3 Superset 1, 2x • HS Fists Push-up, 10x • Pressing Chest Fly, 10s • Scapulea Contraction, 10s Superset 2, 2x • RB Lateral Shoulder Raise, 10s • RB External Shoulder Rotation, 10s • KB Horizontal Hold, 5s @35lbs -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 31, 2022 Author Share Posted July 31, 2022 7/31/22 MORNING ROUTINE Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0353 LT # Session Duration: 20 mikes CALISTHENICS/ISOMETRICS • Zatsiorsky's AB, 10x/5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/8 • Side Plank, 40s per side • Dead Bug, 10x • HS Sit-up, 3/5 Superset 1, 3x • HS Fists Push-up, 10x • Pressing Chest Fly, 10s Wrapped up with • HG150, 5/3/5s -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 31, 2022 Author Share Posted July 31, 2022 7/31/22 - Update # Session Time: 0820 LT # Session Duration: 18 mikes # Unit: kg KB/GRIP • Uneven KB Sumo Deadlift, 5/3 @40+48 • Suitcase Deadlift with Hold, 1/3//10s • One-Arm Hang, 20s/2 • Yang Plank, 10s/2 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 1, 2022 Author Share Posted August 1, 2022 7/31/22 - Update GREASING THE GROOVE • Gripper HG150, 7x 3//3s # read: 3 reps each with 3s close hold, repeated 7 times throughout the day 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 1, 2022 Author Share Posted August 1, 2022 8/1/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 27s • Meditation, 10 mikes Took 67 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0400 LT # Session Duration: 37 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 1A Swing, 10/6 @40, 10/4 @48 • TGU, 1/10 @24 Wrapped up with • Gripper HG200 lbs, 1/5 • 50mm Rope Hang, 70s (max) --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 1, 2022 Author Share Posted August 1, 2022 8/1/22 - Update # Session Time: 0735 LT # Session Duration: 48 mikes ABS • Zatsiorsky's AB, 20x 3s • Around the World Negative, 1/4 # L+R = 1 rep GRIP • Fat Grip Deadlift, 3/1 @132lbs, 3/1 @176, 1/2 @220 • One-Arm Plate Pinch Hold, 10s/3 @33lbs • Two-Arm Double Plate Pinch Hold, 5s/5 @88lbs • One-Arm Double Plate Pinch Hold, 10s/3 @44lbs LOADED CARRIES • Pinch Grip Farmer's Carry, 70 steps x2@2x33lbs • Fat Grip Farmer's Carry, 30 steps x 4 @2x79lbs • Fat Grip Suitcase Carry, 100 steps x 3 @57lbs Switch after 50 steps • Walking Lunges, 80 steps @44lbs bar AFTER ACTION REPORT I thought that I'm strong since I can Deadlift 330lbs, but today's session opened my eyes. Why? Because when I was lifting 330 I was using wrist straps to support grip, and it was cheating. I was cheating myself. So, from now on I'm going to practice DL with Fat Gripz, and set a new goal to lift 220lbs for 5 reps. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 2, 2022 Author Share Posted August 2, 2022 8/1/22 - Update # Session Time: 1618 LT # Session Duration: 24 mikes CALISTHENICS Weighted Pull-up Week 2, Session 1, Heavy Day Warm-up • 40mm Rope Pull-up Ladder, 1,2,3 Main • Weighted Pull-up, 3/7 @35 lbs Resting 3 mikes between sets. -------------------------------------------------- GREASING THE GROOVE • Gripper HG200 lbs, 1/10 ____________________________________ 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 2, 2022 Author Share Posted August 2, 2022 8/2/22 # Wake-up Time: Zero-Dark-Thirty (0255 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 28s • Power Breathing, 2 minutes • Meditation, 10 mikes Took 77 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0350 LT # Session Duration: 26 mikes CALISTHENICS/ISOMETRICS • Zatsiorsky's AB, 10x 5s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Side Plank, 40s per side • Dead Bug, 10x • HS Sit-up, 5/4 Superset 1, 3x • Fists Push-up, 20x • Pressing Chest Fly, 15s AFTER ACTION REPORT I got through the OA Forearm Plank with breaks. I did 10s on one side, switch, 10s on the other side, switch, and so on for 10 total sets. Up to this point I was breaking 10 sets into two parts, 6 +4, or 8+2, but today I got them all at once. When it comes to Push-ups, since the shoulder injury I focus on correct technique, you know, brace the ABS, contract the scapulea muscles, breath. Those three sets of 20 were almost perfect, almost because there is lot more to improve, but "day and night" when compared to my previous performence when I was chasing numbers. -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 3, 2022 Author Share Posted August 3, 2022 8/2/22 - Update GREASING THE GROOVE • Gripper HG200 lbs, 1/9 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 3, 2022 Author Share Posted August 3, 2022 8/3/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 29s • Power Breathing, 3 mikes • Meditation, 10 mikes Took 46 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0350 LT # Session Duration: 26 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 2A Swing, 7 reps OTM for 15 sets @48 • TGU, 1/10 @24 Wrapped up with • Gripper HG200 lbs, 1/5 • 50mm Rope Hang, 70s (max) --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 3, 2022 Author Share Posted August 3, 2022 8/3/22 - Update # Session Time: 1602 LT # Session Duration: 33 mikes CALISTHENICS Weighted Pull-up Week 2, Session 2, Light Day Warm-up • Pull-up Ladder, 1,2,3 Main • Weighted Pull-up, 3/7 @22 lbs Superset with • Weighted Push-up, 10/7 @22lbs Resting 3 mikes between sets. GRIP Sledge Hammer 7 lbs • Kettlebell Hammer Curls, 5/3 @14lbs • Pick up with , 3 reps • Front Lever, 5/3 • Rear Lever, 5/3 • Fingers Walk, 2 sets -------------------------------------------------- GREASING THE GROOVE • Gripper HG200 lbs, 1/13, 3/1, 2/1 ____________________________________ 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 4, 2022 Author Share Posted August 4, 2022 8/4/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 29s • Power Breathing, 3 mikes • Meditation, 5 mikes Took 21 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0345 LT # Session Duration: 32 mikes CALISTHENICS/ISOMETRICS • Zatsiorsky's AB, 10/2//3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Side Plank, 60s per side • Dead Bug, 10x • HS Sit-up, 5/5 • HLR, 3/3 Superset 1, 4x • Power Push-up, 5x • Pressing Chest Fly, 15s Superset 2, 3x • RB Lateral Shoulder Raise, 15s • RB External Shoulder Rotation, 15s GRIP • HG200 Ladder, 1,2,3 AFTER ACTION REPORT Today's ABS part was increased slightly, and more focused on tension. I also decided to try Power Push-ups, but performance was not as good as it should be. The best part of today's practice was with gripper 200lbs. The ladder 1,2,3 was somehow easy, I guess GTG works better than I thought. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 4, 2022 Author Share Posted August 4, 2022 8/4/22 - Update # Session Time: 0722 LT # Session Duration: 45 mikes WEIGHTLIFTING Warm-up • Zatsiorsky's AB, • Around the World: ○ Negative top-to-bottom, L, R, L, R ○ Negative bottom-to-top, 2x (L, R) ○ Full circle, 2x (L-to-R, R-to-L) • Windshield Wipers, 3/3 # L+R = 1 rep Main • One-Arm Dumbell Military Press, 6@22, 5@26, 4@30, 3@35, 2@40, 1@46 lbs • The Victory Raise, 8/2 @RB+2x15lbs • Dumbell Lateral Raise, 3/3 @2x26 lbs • One-Arm Cable Lateral Raise, 12/3 @1block Wrapped up with • Dragon Flag, 3/2 GRIP • Gripper HG200 Ladder, 1,2,3 • Fat Grip Hang, 40, 30, 30s Rest 1 minute between hangs • Side Bar Hold, 10s/3 @132lbs -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 5, 2022 Author Share Posted August 5, 2022 8/4/22 - Update GREASING THE GROOVE • Gripper HG200 Ladder, 3x(1,2,3) Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 5, 2022 Author Share Posted August 5, 2022 8/5/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 34s • Power Breathing, 3 mikes • Meditation, 12 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0355 LT # Session Duration: 26 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 1A Swing, 10/6 @40, 10/4 @48 • TGU, 1/10 @24 Wrapped up with • Gripper HG200 Ladder, 1,2 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 5, 2022 Author Share Posted August 5, 2022 8/5/22 - Update # Session Time:0737 LT # Session Duration: 50 mikes GRIP • Fat Grip Deadlift, 5@132lbs, 3@176, 1/3@198 • One-Arm Plate Pinch Hold, 10s/3 @33lbs • Two-Arm Double Plate Pinch Hold, 10s/2 @88lbs LOADED CARRIES • Pinch Grip Farmer's Carry, 60 steps x3@2x33lbs • Fat Grip Farmer's Carry, 35 steps x 2 @2x79lbs • Fat Grip Suitcase Carry, 200 steps @57lbs Switch after 50 steps • Walking Lunges, 36 steps x2 @44lbs Barbell -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 5, 2022 Author Share Posted August 5, 2022 8/5/22 - Update # Session Time: 1043 LT # Session Duration: 43 mikes ABS "Madness" 1. Zatsiorsky's AB + Vaccum Stomach, 5/5s each 2. HS Plank, 10s/5 3. OA Forearm Plank, 5s/10 4. Dead Bug, 10x 5. Around the World, 1/5 # L to R, R to L = 1 rep 6. Windshield Wipers, 5/3 # L+R = 1 rep 7. HLR, 5/3 8. Dragon Flag, 2/2 9. HS Sit-up, 5/5 10. Suitcase Deadlift, 1/3 @132lbs 11. KB Pull-Through, 10/3 @35lbs 12. Horizontal Wood Chop, 20/2 @3block per side 13. Flutter Kicks, 100x 14. Power Breathing, 100 breaths -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 6, 2022 Author Share Posted August 6, 2022 8/6/22 # Wake-up Time: Zero-Dark-Thirty (0255 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 30s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Meditation, 7 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0412 LT # Session Duration: 21 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@24 Main • 1A Swing, 10 reps OTM for 10 sets @40 • TGU, 1/10 @24 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 6, 2022 Share Posted August 6, 2022 Nice one Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 7, 2022 Author Share Posted August 7, 2022 21 hours ago, John Knowlton said: Nice one Thanks 8/6/22 - Update # Session Time: afternoon # Session Duration: 25 mikes CALISTHENICS Weighted Pull-up Week 2, Session 3, Light Day • Weighted Pull-up, 3/7 @22 lbs --------------------------------------------------- GREASING THE GROOVE • Gripper HG250 Assisted, 1, 1 • Gripper HG200, 2/7 • (ISO) Gripper HG200 Close Hold, 10s/2 • HG150, 20/3 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 7, 2022 Author Share Posted August 7, 2022 8/7/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 30s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • Tummo, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0400 LT # Session Duration: 32 mikes CALISTHENICS/ISOMETRICS • Zatsiorsky's AB, 15x //5s • HS Plank, 10s/5 • One-Arm Forearm Plank, 2x 10x/4 • Dead Bug, 5/2 • HS Sit-up, 5/3 • Suitcase Deadlift to Side Bend, 3x (1+5) @88lbs • Suitcase Deadlift to Hold, 1+30s @88lbs Superset, 5x • HS Push-up, 10x • Pressing Chest Fly, 10s -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 7, 2022 Author Share Posted August 7, 2022 8/7/22 - Update # Session Time: 1216 LT # Session Duration: 62 mikes RUCKING • Distance 2.8mi (4.6km) • Weight, 44lbs (20kg), 26%BW # weighted vest + backpack • Average speed 2.7 mph (4.4 kph) --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 8/7/22 - Update # Session Time: afternoon # Session Duration: around 25 mikes GRIP Warm-up • Newspaper Scrunch Main Grippers • HG100, 50,40,300,20,10 • HG150, 10,9,8,7,6,5,4,3,2,1 Sledge Hammer 7 lbs • Front Lever, 5/5 • Rear Lever, 5/5 • Pendulum, 10x • Fingers Walk, 2 sets • Pullover, 20x -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 8/8/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 26s • Alternate Nostril Breathing, 10x • Breath of Fire, 3 minutes • OA Calm Breathing, 5 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0412 LT # Session Duration: 27 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@24 • Goblet Squat, 3/1 @40 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @24 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 8, 2022 Author Share Posted August 8, 2022 8/8/22 - Update # Session Time: 0812 LT # Session Duration: 30 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 3, Session 1, Light Day The Murph style session Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main Superset, 8x • Weighted Pull-up, 4@22lbs • Weighted Fists Push-up, 12@22lbs • Weighted Squat, 15@22lbs --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.