mikhael Posted August 25, 2022 Author Share Posted August 25, 2022 8/25/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 37s • Meditation Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0337 LT # Session Duration: 14 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 -------------------------------------------------- # Session 2 # Session Time: 0400 LT # Session Duration: 27 mikes # Unit: lbs CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 • Shield Cast, 10/10 @13 • Pullover, 10/7 @31 • Gamma Cast, 10/7 @31 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 25, 2022 Author Share Posted August 25, 2022 (edited) # Session 3 # Session Time: 0757 LT # Session Duration: 42 mikes # Unit: lbs WEIGHTED CALISTHENICS Pull-up RoP Ladders Week 1, Session 2, Heavy Day Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main • 50mm Rope Pull-up Ladders, 5x(1,2,3) @39 ABS 2.0 • ATW, 4/2 • WW, 10/3 • HLR, 5/3 • DF, 3/3 GRIP • Pinch Grip Repeater, 7s/6/3 @22 AFTER ACTION REPORT Between Pull-up Ladders 3 and 4, 4 and 5, and after the last one I was performing Pinch Grip Repeats. --------------------------------------------------- Used this today Edited August 25, 2022 by mikhael 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 26, 2022 Author Share Posted August 26, 2022 8/26/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 34s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 31 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2 @16 • Goblet Squat, 5/2 @106 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @53 AFTER ACTION REPORT During Monday's Swings with the Beast the skin on my left pal has been tear. So, today I was fighting with the 88 bell. Taped left hand and go. It helped a little, but 10/10 was covered. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 26, 2022 Author Share Posted August 26, 2022 Shi* happens. I've cut with a knife left hand just below the thumb. I guess I have to take some time to recover, but that's GOOD. I do a lot of things often without time to recover, thus now I have to. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 26, 2022 Share Posted August 26, 2022 Any tendon damage? I put my hand through glass as a kid and severed a tendon in my thumb right where it looks like you got it. You have the right attitude at least.. Rest is always good.. And you can still ruck and run. Quote Link to comment Share on other sites More sharing options...
matek Posted August 26, 2022 Share Posted August 26, 2022 Hopefully nothing serious and it will heal fast! 1 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted August 26, 2022 Share Posted August 26, 2022 Sorry to hear that buddy! Injuries suck but can always be a great opportunity to bring up other weaknesses etc. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 27, 2022 Author Share Posted August 27, 2022 @Blacksmith513 @matek @Bigfoot Grip I have learned this attitude from Jocko. "Good" the universal word. There is always some good in a situation. In my case, some time to recover from all I do, and also more focus on weak points. @matek like it's not as bad. I can move my thumb, and today I feel more comfortable with it. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 27, 2022 Author Share Posted August 27, 2022 8/27/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) # Weight check: 164.9 lbs MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 35s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0405 LT # Session Duration: 22 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • Side Plank, 20s/10 AFTER ACTION REPORT Almost 24h after the incident. Feel more better, more confident with using left hand. Healing slowly. -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 28, 2022 Author Share Posted August 28, 2022 8/28/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 51s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0345 LT # Session Duration: 21 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • Side Plank, 20s/10 -------------------------------------------------- # Session 2 # Session Time: 0420 LT # Session Duration: 10 mikes CALISTHENICS/ISOMETRICS • (ISO) Lateral Hip Abduction, 15s/3 • (ISO) Lateral Hip Adduction, 15s/3 • (ISO) Lying Hamstring Curl, 15s/3 • Horse Stance, 15s/3 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 29, 2022 Author Share Posted August 29, 2022 8/29/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 39s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 28 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • HS Side Plank, 10s/6 CALISTHENICS/ISOMETRICS Supersets, 5x • RB Lateral Shoulder Raise, 20s • Squat Lunge, 10x -------------------------------------------------- Left hand is getting better, but still not able to perform grip Strength practices. Continuing recovery. 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 30, 2022 Author Share Posted August 30, 2022 8/30/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Breath Hold: 42s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0336 LT # Session Duration: 17 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • HS Side Plank, 10s/10 -------------------------------------------------- # Session 2 # Session Time: 0400 LT # Session Duration: 11 mikes CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 AFTER ACTION REPORT Ok, I'm back "online" in my trainings, although my left hand is not fully operational. --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 31, 2022 Author Share Posted August 31, 2022 8/31/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 37s • Breath of Fire, 3 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0343 LT # Session Duration: 24 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2 @35 • Goblet Squat, 5/1 @70 Main • 1A Swing, 10/10 @70 • TGU, 1/10 @53 AFTER ACTION REPORT Stepping back to 70lbs kettlebell just to allow my left hand to recover a little bit, and complete S&S. Wasn't as bad as I thought, but since I got injured, I thought that it would be a good idea to start from 70 and build up to 88 exactly as is written in S&S 2.0. -------------------------------------------------- # Session 2 # Session Time: 0417 LT # Session Duration: 15 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • HS Side Plank, 10s/10 --------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 31, 2022 Share Posted August 31, 2022 5 hours ago, mikhael said: 8/31/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 37s • Breath of Fire, 3 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0343 LT # Session Duration: 24 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2 @35 • Goblet Squat, 5/1 @70 Main • 1A Swing, 10/10 @70 • TGU, 1/10 @53 AFTER ACTION REPORT Stepping back to 70lbs kettlebell just to allow my left hand to recover a little bit, and complete S&S. Wasn't as bad as I thought, but since I got injured, I thought that it would be a good idea to start from 70 and build up to 88 exactly as is written in S&S 2.0. -------------------------------------------------- # Session 2 # Session Time: 0417 LT # Session Duration: 15 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • HS Side Plank, 10s/10 --------------------------------------------------- I miss S&S, I'll get back on it. But I really have always wanted to do free standing handstand push ups and only have so much time. Since your on Strongfirst, have you ever done Combat Conditioning? I think thats it, I warm up with hindu squats, hindu push ups and bridges.. Great way to get the blood flowing and its great for flexibility. If time wasn't an issue i'd do S&S every weight day with a light kettlebell mixed in with a few heavier ones. Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 1, 2022 Author Share Posted September 1, 2022 @Blacksmith513 Don't think, just grab the bell and get after it 8/31/22 - Update # Session 3 # Session Time: 1117 LT # Session Duration: 30 mikes LOADED CARRIES Dumbells Farmer's Carry, 6x 30 steps @2x79 lbs WEIGHTLIFTING • Back Squat, 5/3 @88 ABS Routine 3.0 • HLR, 5/2 • WW, 10/2 • SB, 10/4 @70 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 1, 2022 Author Share Posted September 1, 2022 9/1/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 32s • Breath of Fire, 3 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0334 LT # Session Duration: 19 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 8s/10 • HS Plank, 8s/5 • Dead Bug, 15x • HS Sit-up, 5/5 • HS Side Plank, 15s/10 --------------------------------------------------- # Session 2 # Session Time: 0403 LT # Session Duration: 23 mikes CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 • Shield Cast, 10/10 @13 • Pullover, 10/3 @31 • Gamma Cast, 10/1 @31 --------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 2, 2022 Author Share Posted September 2, 2022 9/1/22 - Update # Session 3 # Session Time: 1200 LT # Session Duration: 34 mikes CALISTHENICS The Murph Volume (V): Low (25%) Intensity (I): Light (bodyweight) • Run 1 mi Supersets, 5x ○ Pull-up, 5x ○ Push-up, 10x ○ Squat, 15x • ABS ○ HLR, 5/2 ○ WW, 10/2 • Run 1 mi 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 3, 2022 Author Share Posted September 3, 2022 9/3/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 40s • Breath of Fire, 3 minutes • Meditation Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0347 LT # Session Duration: 26 mikes CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 • Shield Cast, 10/10 @13 • Pullover, 10/5 @31 • Gamma Cast, 10/5 @31 -------------------------------------------------- # Session 2 # Session Time: 0424 LT # Session Duration: 17 mikes ABS Routine 1.0 • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 8s/10 • HS Plank, 10s/5 • Side Plank, 20s/10 • HS Sit-up, 5/5 • Dead Bug, 5x --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 3, 2022 Author Share Posted September 3, 2022 9/3/22 - Update # Session 3 # Session Time: 0651 LT # Session Duration: 42 mikes CALISTHENICS The Murph Int: Light (bodyweight) Vol: Low • Run 1.13 mi Supersets, 5x ○ Pull-up, 6x ○ Push-up, 12x ○ Squat, 20x • Run 1.12 mi --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 3, 2022 Author Share Posted September 3, 2022 # Micro Session # Session Duration: 20 mikes GRIP STRENGTH PRACTICE Sledge Hammer 7 lbs • Front Lever, 8/8 • Rear Lever, 8/8 Wooden Stick • Side-To-Side Horizontal Lever, 70x Sledge Hammer 7 lbs • Fingers Walk, 3x --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 4, 2022 Author Share Posted September 4, 2022 9/4/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 40s • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps • Nadi Shodhana (Nostril Breathing), 5 cycles • Sama Vritti Pranayama (Box Breathing), 10 cycles Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0354 LT # Session Duration: 16 mikes ABS Routine 1.0 • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 10s/10 • HS Plank, 10s/5 • Side Plank, 20s/10 • HS Sit-up, 5/5 --------------------------------------------------- # Session 2 # Session Time: 0430 LT # Session Duration: 22 mikes ABS Routine 3.0 • KB Side Bend, 10/6 @88lbs • Paradox Breathing Crunche, 8/3 • Kettlebell Pull-Through, 10/3 @35lbs • Flutter Kicks, 2 CT, 50x • RB Horizontal Wood Chop, 20/2 --------------------------------------------------- # Session 3 # Session Time: 0555 LT # Session Duration: 35 mikes GRIP Sledge Hammer, 7 lbs • Front Lever, 8/8 • Rear Lever, 8/8 • Fingers Walk, 3x Pinch Grip Repeater, 7s/6 x3 @13 lbs # Used 13 lbs Clubbell # Between repeats I did Wooden Stick Side-To-Side Horizontal Lever, 50x # Total 2 sets of 50 reps each hand Wrapped up with • KB Hammer Grip Biceps Curls, 8/3 @13 lbs --------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 5, 2022 Author Share Posted September 5, 2022 9/5/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 35s • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps • Nadi Shodhana (Nostril Breathing), 10 cycles • Sama Vritti Pranayama (Box Breathing), 10 cycles Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0350 LT # Session Duration: 33 mikes SIMPLE & SINISTER Warm-up • Halo, 10/1 @35, 10/1 @53 • Goblet Squat, 5/1 @88, 5/1 @106 Main • 1A Swing, 10/10 @88 • TGU, 1/8 @53, 1/2 @70 # 53,53,70,70,53,53,53,53,53,53 -------------------------------------------------- # Session 2 # Session Time: 0441 LT # Session Duration: 14 mikes ABS Routine 1.0 • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 10/10 • HS Plank, 10s/5 • Side Plank, 20s/10 • HS Sit-up, 5/5 -------------------------------------------------- # Session 3 # Session Time: 1212 LT # Session Duration: 50 mikes WEIGHTLIFTING • Deadlift, 3/3 @264 lbs (120 kg) • Back Squat, 3/3 @132 lbs (60 kg) LOADED CARRIES • Farmer's Carry, 0.3 mi @ 2x70 lbs (482 m @2x32 kg) ABS Routine 2.0 • HLR, 5/3 # Between sets of DL • WW, 10/3 # Between sets of BSQ -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 6, 2022 Author Share Posted September 6, 2022 9/5/22 - Update # Session 4 # Session Time: 1745 LT # Session Duration: 23 mikes GRIP Warm-up • Rubber Ball Crash, 10/3 each hand Main • Gripper 200 lbs, 3/3 • Gripper 150 lbs, 8/3 • 50mm Rope Hang, 40s/3 • Fat Gripz Bar Hang, 30s/3 • Gripper 100 lbs, 20x 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 6, 2022 Author Share Posted September 6, 2022 9/6/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT, 38s • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps • Nadi Shodhana (Nostril Breathing), 10 cycles • Sama Vritti Pranayama (Box Breathing), 10 cycles Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0342 LT # Session Duration: 29 mikes CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 • Shield Cast, 10/10 @13 • Pullover, 10/10 @31 • Gamma Cast, 20/4 @31 AFTER ACTION REPORT Since I train with the clubbells my shoulders got better. No clicking, especially in the right shoulder, no other issues. Moreover, I feel much stronger in overall. -------------------------------------------------- # Session 2 # Session Time: 0425 LT # Session Duration: 20 mikes ABS Routine 3.0 • Suitcase Deadlift, 1/3 @106 • Hollow Body, 10s/5 • Side Bend, 10/3 @88 • Lying Leg Raises, 10/3 • KB Pull-Through, 10/3 @35 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted September 6, 2022 Author Share Posted September 6, 2022 9/6/22 - Update # Session 3 # Session Time: 0527 LT # Session Duration: 20 mikes GRIP Sledge Hammer, 7 lbs • Front Lever, 8/8 • Rear Lever, 8/8 • Fingers Walk, 3x • Horizontal Pendulum, 30x Wooden Stick • Horizontal Pendulum, 100x • Newspaper pages Scrunch, 2x 5 pages --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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