mikhael Posted October 30, 2022 Author Share Posted October 30, 2022 10/30/22 # Wake-up Time: Zero-Dark-Thirty (0000 UTC) MORNING ROUTINE • Pray • BOLT, 43s • Breath of Fire, 316 reps • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) NOTE Time switched from CEST to CET, so when I woke up at 0200, it was 0200, but after the switch it is 0200, again. Basically, when CEST we have (in Poland) Bravo Time, that is 2+ hours to UTC. Now it is CET, which is 1+ hour to UTC, and it is Alfa Zone. In practice, I gained one hour for trainings, and learning, but the rest of the world will sleep one hour longer. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 30, 2022 Author Share Posted October 30, 2022 10/30/22 - Update # Session 1 # Time: 0122 UTC # Duration: 33 mikes CALISTHENICS Push-up RM Test • Performed 40 reps Main • OA Push-up ETK RoP Ladders, 3x (1,2,3) ISOMETRICS • Pressing Chest Fly, 10s/3 -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted October 31, 2022 Author Share Posted October 31, 2022 10/31/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 50s • Breath of Fire, 316 reps • Meditation, 14 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (S-F) -------------------------------------------------- # Session 1 # Time: 0302 LT # Duration: 42 mikes CALISTHENICS • OA Push-up ETK RoP Ladders, Medium Day, 3x (1,2) • Push-up, Medium Day, 16/10 (40%RM) ISOMETRICS • Pressing Chest Fly, 10s/5 • RB Lateral Shoulder Raise Back, 15s/4 • RB Lateral Shoulder Raise Front, 15s/4 • RB Horizontal Side Press, 15s/4 • RB External Shoulder Rotation, 10s/4 • RB Biceps Curls, 15s • RB Triceps Extension, 15s ADDITIONAL • RB OA Curl, • RB OA Triceps Extension, AFTER ACTION REPORT First set of 16 Push-ups as warm-up. Then a set of Push-up every two RB sets of isometrics. -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 31, 2022 Share Posted October 31, 2022 Nice one 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 1, 2022 Author Share Posted November 1, 2022 11/1/22 # Wake-up Time: Zero-Dark-Thirty (0010 UTC) MORNING ROUTINE • Pray • BOLT, 43s • Breath of Fire, 316 reps • Meditation, 12 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0125 UTC # Session Duration: 36 mikes CALISTHENICS • OA Push-up ETK RoP Ladders, Medium Day, 3x (1,2) • Push-up, Medium Day, 16/10 (40%RM) GRIP Grippers • 150: 3x 5/5, 10/5 • 200: 1/5 AFTER ACTION REPORT Repeated yesterday's session, but did a little different. Between OAPU ladders did 5/5 with 150 lbs gripper. Then, between sets of Push-ups did 10 reps with 150 lbs gripper, and four singles with 200. Wrapped up session with one more 200 lbs single close per hand. -------------------------------------------------- # Session 2 # Time: 1312 UTC # Duration: 38 mikes CLUBBELLS • 1A Inside/Outside Circle, 20,20,30,30 @13 • Shield Cast, 50,50 @13 • Gamma Cast, 40,30,30 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2,3) @53 # Medium Day • KB Hammer Grip Biceps Curl, 8/4 @13 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s/2 • RB Lateral Shoulder Raise in Front, 15s/2 • RB Shoulder Horizontal Press, 15s/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 5/5 • Rear Lever, 5/5 • Fingers Walk, 2 walks • Biceps Curl, 5/2 @13 Hangs • Fat Gripz Bar Hang, 4x 20s -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 1, 2022 Share Posted November 1, 2022 (edited) Way cool workout Edited November 1, 2022 by John Knowlton 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 1, 2022 Share Posted November 1, 2022 5 hours ago, mikhael said: 11/1/22 # Wake-up Time: Zero-Dark-Thirty (0010 UTC) MORNING ROUTINE • Pray • BOLT, 43s • Breath of Fire, 316 reps • Meditation, 12 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0125 UTC # Session Duration: 36 mikes CALISTHENICS • OA Push-up ETK RoP Ladders, Medium Day, 3x (1,2) • Push-up, Medium Day, 16/10 (40%RM) GRIP Grippers • 150: 3x 5/5, 10/5 • 200: 1/5 AFTER ACTION REPORT Repeated yesterday's session, but did a little different. Between OAPU ladders did 5/5 with 150 lbs gripper. Then, between sets of Push-ups did 10 reps with 150 lbs gripper, and four singles with 200. Wrapped up session with one more 200 lbs single close per hand. -------------------------------------------------- # Session 2 # Time: 1312 UTC # Duration: 38 mikes CLUBBELLS • 1A Inside/Outside Circle, 20,20,30,30 @13 • Shield Cast, 50,50 @13 • Gamma Cast, 40,30,30 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2,3) @53 # Medium Day • KB Hammer Grip Biceps Curl, 8/4 @13 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s/2 • RB Lateral Shoulder Raise in Front, 15s/2 • RB Shoulder Horizontal Press, 15s/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 5/5 • Rear Lever, 5/5 • Fingers Walk, 2 walks • Biceps Curl, 5/2 @13 Hangs • Fat Gripz Bar Hang, 4x 20s -------------------------------------------------- Nice to see someone else doing some sledge levering.. Seems to be out of fashion these days. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 2, 2022 Author Share Posted November 2, 2022 11/2/22 # Wake-up Time: Zero-Dark-Thirty (0100 UTC) MORNING ROUTINE • Pray • BOLT, 50s • Breath of Fire, 316 reps • Meditation, 9 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0158 UTC # Session Duration: 40 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 4, Session 1 Warm-up • Halo, 10/1 @35, 10/1 @53 • Goblet Squat, 5/2 @106 • Prying Goblet Squat, 5 @88 Main • 1A Swing, 10/6 @88, 10/4 @106 • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90, Forearm Rocking GRIP ROUTINE Grippers • 150 lbs: 8/8 Hangs • Fat Gripz Bar Hang, 5x 20s # hang-rest ratio 1-1 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 2, 2022 Author Share Posted November 2, 2022 11/2/22 - Update # Session 2 # Session Time: 0814 UTC # Session Duration: 40 mikes CONDITIONING 5 Rounds of • 20s Battle Ropes Alternating Waves followed by 10 Slams • 10x Sledge Hammer 22 lbs Slams • 10x Tire Flips • Farmer's Carry, 2x70 lbs Then... • Airbike, 10x (20s work - 10s rest) • Airbike 15x (8s work - 30s rest) • Concept 2 Row, 500m AFTER ACTION REPORT Based on the above I'll create a training session but more structured. Have something in my mind, so will post it later. -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 3, 2022 Share Posted November 3, 2022 Nicely done 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 3, 2022 Author Share Posted November 3, 2022 11/3/22 # Wake-up Time: Zero-Dark-Thirty (0040 UTC) MORNING ROUTINE • Pray • BOLT, 48s • Breath of Fire, 316 reps • Meditation, 11 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0134 UTC # Session Duration: 35 mikes CLUBBELLS • 1A Inside/Outside Circle, 50,50 @13 • Shield Cast, 50,50 @13 • Gamma Cast, 40,30,30 @31 KETTLEBELLS • OA Military Press Ladders, 3x (1,2) @53 # Light Day ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s/3 • RB Lateral Shoulder Raise in Front, 15s/3 • RB Shoulder Horizontal Press, 15s/3 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 5/5 • Rear Lever, 5/5 • Fingers Walk, 2 walks • KB Hammer Grip Biceps Curl, 6/3 @13 • KB Wrist Deadlift, 5/2 @53 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 3, 2022 Author Share Posted November 3, 2022 11/3/22 - Update # Session 2 # Session Time: 0834 UTC # Session Duration: 57 mikes CALISTHENICS Supersets • Weighted Pull-up Ladders, Light Day, 3x (1) @35 • OA Push-up ETK RoP Ladders, Light Day, 3x (1) Superset • Chin-up, 6/5 • Push-up, Heavy Day, 20/5 (50%RM) Superset • Bodyweight Inverted Row, 8/5 • Push-up, Heavy Day, 20/3 (50%RM) Superset • Biceps Curl, 6/8 @66 • KB Skullcrasher, 6/8 @56 GRIP & ABS Superset • Pinch Grip Repeater, 3x (7s/6) @33 • HLR, 5/3 AFTER ACTION REPORT Ten sets of 20 reps of Push-ups were not completed. Performance started to suffer around 6th set, thus I aborted the last two. -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 4, 2022 Author Share Posted November 4, 2022 11/4/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 42s • Breath of Fire, 316 reps • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0254 LT # Session Duration: 37 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 4, Session 2 Warm-up • Halo, 10/1 @35, 10/1 @53 • Goblet Squat, 5/2 @106 Main • 2A Swing, 7/15 @106 OTM • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90, Forearm Rocking GRIP ROUTINE Grippers • 150 lbs: 8/8 • 100 lbs: 30/2 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 4, 2022 Share Posted November 4, 2022 strong swinging.... I'd like to get a 100lbs kb, pretty soon. Are you going to work towards 1 arm swings with it? 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 5, 2022 Author Share Posted November 5, 2022 16 hours ago, Blacksmith513 said: strong swinging.... I'd like to get a 100lbs kb, pretty soon. Are you going to work towards 1 arm swings with it? Yes. My goal is to swing the Beast 10/10, that is 10 swings in 10 sets. 11/4/22 - Update # Session 2 # Session Time: 1150 LT # Session Duration: 49 mikes WEIGHTLIFTING Warm-up • Back Squat, 15/2 @44 lbs (20 kg) # empty bar • Back Squat, 8/1 @110 lbs (50 kg) Main • Back Squat, 6/3 @176 lbs (80 kg) • Fat Gripz Deadlift, 5/1 @264 lbs (120 kg) • Deadlift, 3/3 @330 lbs (150 kg) Wrapped up with • Fat Gripz Hang, 30s/4 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 5, 2022 Author Share Posted November 5, 2022 10/5/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 40s • Breath of Fire, 316 reps • Meditation, 7 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0251 LT # Session Duration: 48 mikes CLUBBELLS • 1A Inside/Outside Circle, 10/10 @13 • Inside Circle, 5/10 @22 • Outside Circle, 5/10 @22 • Shield Cast, 10/4 @22 • Gamma Cast, 25/4 @31 KETTLEBELLS • OA Military Press Ladders, 1x (1,2,3,4,5), 2x (1,2,3,4) @53 # Heavy Day ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 15s • RB Lateral Shoulder Raise in Front, 15s • RB Shoulder Horizontal Press, 15s/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 2 walks • KB Hammer Grip Biceps Curl, 5/3 @13 -------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 5, 2022 Share Posted November 5, 2022 How did it go with the 30 day dead hang challenge, did you feel any gains in your grip strength from it? Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 5, 2022 Author Share Posted November 5, 2022 1 hour ago, Fist of Fury said: How did it go with the 30 day dead hang challenge, did you feel any gains in your grip strength from it? Definitely gains in strength, and I healed my right shoulder. I'm going to do it again but this time with Fat Gripz. 11/5/22 - Update CALISTHENICS Warm-up • Pull-up, 1,2,3 • Push-up, 3,5,7 Main Supersets 1, 5x, Rest 3 minutes • Weighted Pull-up, 5 @22 lbs • OA Push-up, 4x Supersets 2, 5x, Rest 90s • Weighted Chin-up, 5 @22 • Weighted Push-up, 10 @22 Supersets 3, 3x, Rest 60s • 40mm Rope Aussie Pull-up, 6x • Push-up, 10x Supersets 4, 8x, Rest 30-40s • KB Biceps Curl, 6 @70 • KB Skullcrasher, 6 @53 -------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 5, 2022 Share Posted November 5, 2022 28 minutes ago, mikhael said: Definitely gains in strength, and I healed my right shoulder. I'm going to do it again but this time with Fat Gripz. 11/5/22 - Update CALISTHENICS Warm-up • Pull-up, 1,2,3 • Push-up, 3,5,7 Main Supersets 1, 5x, Rest 3 minutes • Weighted Pull-up, 5 @22 lbs • OA Push-up, 4x Supersets 2, 5x, Rest 90s • Weighted Chin-up, 5 @22 • Weighted Push-up, 10 @22 Supersets 3, 3x, Rest 60s • 40mm Rope Aussie Pull-up, 6x • Push-up, 10x Supersets 4, 8x, Rest 30-40s • KB Biceps Curl, 6 @70 • KB Skullcrasher, 6 @53 -------------------------------------------------- Cool. You should definitely do it with the Fatgripz. It's great exersise. I friend of mine went from just barely being able to close #1 gripper to slamming a hard #2 shut several times with TNS. Just by training dead hangs (no gipper training). Just dong dead hangs and pull ups using a 48 mm bar. For a month or two. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 6, 2022 Author Share Posted November 6, 2022 11/6/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 45s • Breath of Fire, 316 reps • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0258 LT # Session Duration: 20 mikes ABS ROUTINE 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • OA Forearm Plank, 10s/10 • HS Plank, 10s/5 • Side Plank, 10s/10 • HS Sit-up, 5/5 • Abdominal Reverse Crunches, 30s/5, Rest 10s -------------------------------------------------- # Session 2 # Session Time: 0330 LT # Session Duration: 20 mikes ABS ROUTINE 3.0 • KB Side Bend, 15/4 @70lbs • KB Side Hold, 60s/2 • Kettlebell Pull-Through, 10/3 @35lbs • Standing Twist, 100@35 GRIP • KB Bottom-up Hold Repeats, 7s/10 @13 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 6, 2022 Share Posted November 6, 2022 Nice work 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 7, 2022 Author Share Posted November 7, 2022 11/7/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 41s • Breath of Fire, 316 reps • Meditation, 11 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0300 LT # Session Duration: 40 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 5, Session 1 Warm-up • Halo, 10/1 @35 • Goblet Squat, 5/3 @88 Main • 1A Swing, 10/6 @88, 10/4 @106 • TGU, 1/8 @53, 1/2 @70 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle, GRIP ROUTINE Grippers • 200 lbs: 2/2 • 150 lbs: 8/8 • 100 lbs: 20/5 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 7, 2022 Share Posted November 7, 2022 I like how you are consistent in your workouts way to be great 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 7, 2022 Author Share Posted November 7, 2022 7 hours ago, John Knowlton said: I like how you are consistent in your workouts way to be great I'm trying to be consistent. So far, I've never missed a single day for about 4 years and 10 months. 11/7/22 - Update # Session 2 # Session Time: 0918 LT # Session Duration: 50 mikes WEIGHTLIFTING Back Squat - Heavy Day Deadlift - Light Day Warm-up • Back Squat, 15/2 @44 lbs (20 kg) # empty bar • Back Squat, 8/1 @110 lbs (50 kg) Main • Back Squat, 3/3 @220 lbs (100 kg) • Deadlift Fat Gripz, 6/3 @264 lbs (120 kg) Finisher 3 Rounds of: • 2x20m Farmer's Carry, 2@70 lbs (2x32 kg) • 20x 10 lbs Sledge Hammer Slams -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 7, 2022 Share Posted November 7, 2022 20 minutes ago, mikhael said: I'm trying to be consistent. So far, I've never missed a single day for about 4 years and 10 months. 11/7/22 - Update # Session 2 # Session Time: 0918 LT # Session Duration: 50 mikes WEIGHTLIFTING Back Squat - Heavy Day Deadlift - Light Day Warm-up • Back Squat, 15/2 @44 lbs (20 kg) # empty bar • Back Squat, 8/1 @110 lbs (50 kg) Main • Back Squat, 3/3 @220 lbs (100 kg) • Deadlift Fat Gripz, 6/3 @264 lbs (120 kg) Finisher 3 Rounds of: • 2x20m Farmer's Carry, 2@70 lbs (2x32 kg) • 20x 10 lbs Sledge Hammer Slams -------------------------------------------------- Thats incredible... I haven't missed to many days either unless planned time off... But it has happened. Whats your job in the military? I'm still toying with the idea of joining my states National Guard, but the local recruiter wont respond. There's an engineering unit near me, it would be cool to do some construction military style. From what i've been told Its not a bad gig if you have a good unit.. 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.