mikhael Posted November 8, 2022 Author Share Posted November 8, 2022 15 hours ago, Blacksmith513 said: Thats incredible... I haven't missed to many days either unless planned time off... But it has happened. Good. I'm not planning off days, they are not in my dictionary. I rest between sets Of course that was a joke. Life is unpredictable, we know that, and sometimes you have no option as to take off day. Years ago I was inspired by Jocko and his philosophy of waking up early, and workout, just before the enemy. And who is my enemy? Me myself. So, before sun comes up, I've already done my training, so no matter what a day will bring, I'm ready. 15 hours ago, Blacksmith513 said: 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.. Following Jocko's philosophy, if you want to join the military, JOIN. Figure out how, and where do you want to serve, and go. I can't tell what I'm doing, but I love it. I'm in the military over two decades. 11/8/22 # Wake-up Time: Zero-Dark-Thirty (0200LT) MORNING ROUTINE • Pray • BOLT, 50s • Breath of Fire, 316 reps • Meditation, 11 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0254 LT # Session Duration: 44 mikes CLUBBELLS • 1A Inside/Outside Circle, 10/10 @13 • Inside/Outside Circle, 10/10 @22 • Shield Cast, 10/10 @22 • Gamma Cast, 35/3 @31 KETTLEBELLS • OA Military Press Ladders, Medium Day, 3x (1,2,3,4) @53 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 10s/3 • RB Lateral Shoulder Raise in Front, 10s/3 • RB Shoulder Horizontal Press, 10s/3 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 3 walks -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 8, 2022 Share Posted November 8, 2022 5 hours ago, mikhael said: Good. I'm not planning off days, they are not in my dictionary. I rest between sets Of course that was a joke. Life is unpredictable, we know that, and sometimes you have no option as to take off day. Years ago I was inspired by Jocko and his philosophy of waking up early, and workout, just before the enemy. And who is my enemy? Me myself. So, before sun comes up, I've already done my training, so no matter what a day will bring, I'm ready. Following Jocko's philosophy, if you want to join the military, JOIN. Figure out how, and where do you want to serve, and go. I can't tell what I'm doing, but I love it. I'm in the military over two decades. 11/8/22 # Wake-up Time: Zero-Dark-Thirty (0200LT) MORNING ROUTINE • Pray • BOLT, 50s • Breath of Fire, 316 reps • Meditation, 11 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0254 LT # Session Duration: 44 mikes CLUBBELLS • 1A Inside/Outside Circle, 10/10 @13 • Inside/Outside Circle, 10/10 @22 • Shield Cast, 10/10 @22 • Gamma Cast, 35/3 @31 KETTLEBELLS • OA Military Press Ladders, Medium Day, 3x (1,2,3,4) @53 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 10s/3 • RB Lateral Shoulder Raise in Front, 10s/3 • RB Shoulder Horizontal Press, 10s/3 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 3 walks -------------------------------------------------- I wish more people had your attitude. 100% spot on about working out in the AM... Already have that extra edge for the day. Like I said before that was the plan until my mom got sick and it changed everything. But i'm not getting younger and don't want to regret not doing it... I could start with 3 years in the Guard.. 1st year is training anyways.. If I don't like it its only 2-5 days a month for 2 years... plus 2 week annual training. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 8, 2022 Author Share Posted November 8, 2022 So, most of the time you should be at home. Well, taking care of family is always better than any other thing. If your mom need your help 110% of the time, I understand that. If not, go and do something so won't regret that you didn't. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 8, 2022 Share Posted November 8, 2022 (edited) 43 minutes ago, mikhael said: So, most of the time you should be at home. Well, taking care of family is always better than any other thing. If your mom need your help 110% of the time, I understand that. If not, go and do something so won't regret that you didn't. Yes, but if I where to go in, i'd like to get a deployment in and get any additional training. Edited November 8, 2022 by Blacksmith513 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 8, 2022 Author Share Posted November 8, 2022 11/8/22 - Update # Session 2 # Session Time: 1703 LT # Session Duration: 65 mikes 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, 5/1, 4/4 Supersets 2, 5x, Rest 90s • Weighted Chin-up, 5 @22 • Weighted Push-up, 12 @22 Single Sets, Rest 60s • 40mm Rope Weighted Aussie Pull-up, Supersets 3, 8x, Rest 30-40s • KB Biceps Curl, 6 @70 • KB Skullcrasher, 6 @53 -------------------------------------------------- GREASING THE GROOVE 30-day Hang Challenge, Day 3 • Fat Gripz Hang, 50s/6 • 50mm Rope Knees Tucked Hang, 30s/4 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 8, 2022 Share Posted November 8, 2022 nice one 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 9, 2022 Author Share Posted November 9, 2022 11/9/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 44s • Breath of Fire, 316 reps • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0258 LT # Session Duration: 37 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 5, Session 2 Warm-up • Halo, 10/1 @53 • Goblet Squat, 5/2 @88 Main • 2A Swing, 10/10 @88 • TGU, 1/10 @53 Cool down • Bretzel, QL Straddle, 90/90, Forearm Rocking GRIP ROUTINE Grippers • 200 lbs: 1/5 • 150 lbs: 8/8 • 100 lbs: 25/4 -------------------------------------------------- # Session 2 # Session Time: 0906 LT # Session Duration: 34 mikes STRENGTH CONDITIONING 5 Rounds of • 2x18m Farmer's Carry, 2x lbs • 20x Sledge Hammer 22 lbs Slams • 10x Medicine Ball Throw 22 lbs • 10x Box Jump • 10x KB Snatch 35lbs Then... RUNNING • Distance, 1 mi Wrapped up with GRIP • Fat Bar Hang, 60,40,20s AFTER ACTION REPORT This session was performed open-air. -------------------------------------------------- GREASING THE GROOVE 30-day Hang Challenge, Day 4 • Fat Gripz Hang, 40s/9 # each set was followed by @13 lbs Kettlebell Biceps Curl ○ Set 1-3: Hammer Grip ○ Set 4-6: Hammer Grip with Rotation ○ Set 7-9: Bottom Grip • Fat Bar Hang, 60,40,20s Total hanging time: 8 minutes --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 9, 2022 Share Posted November 9, 2022 Nice one 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 10, 2022 Author Share Posted November 10, 2022 11/10/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 46s • Breath of Fire, 316 reps (7 min) • Meditation, 12 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0300 LT # Session Duration: 44 mikes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 26/4 @13 Main • Inside Circle, 5/10 @22 • Outside Circle, 5/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 25/4 @31 KETTLEBELLS • OA Military Press Ladders, Light Day, 3x (1,2,3) @53 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 10s/3 • RB Lateral Shoulder Raise in Front, 10s/3 • RB Shoulder Horizontal Press, 10s/3 WEIGHTS • OA Clubbell Lateral Shoulder Raise, 6/8 @13 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 8/3 • Rear Lever, 8/3 • Fingers Walk, 2 walks -------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 10, 2022 Author Share Posted November 10, 2022 11/10/22 - Update # Session 2 # Session Time: 1641 LT # Session Duration: 55 mikes CALISTHENICS Warm-up • Pull-up, 1,2,3 • Push-up, 3,5,7 Main Supersets 1, 3x, Rest 3 minutes • Weighted Pull-up, 3 @35 lbs • OA Push-up, 3x Supersets 2, 3x, Rest 90s • Weighted Chin-up, 3 @35 • HS Push-up, 5x Supersets 3, 3x, Rest 60s • 40mm Rope Aussie Pull-up, 6x • HS Push-up, 5x Supersets 3, 8x, Rest 30-40s • KB Biceps Curl, 6 @70 • KB Skullcrasher, 6 @70 -------------------------------------------------- GREASING THE GROOVE 30-day Hang Challenge, Day 5 • Fat Gripz Hang, 40,40,40,50,40,40,40s • OA Bar Hang, 4x (15sL, 15sR), 2x (20sL, 20sR) • 50mm Rope Hang, 50s/2 • 3 Fingers Hang, 25,25,20s Total hanging time: 11 minutes --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 10, 2022 Share Posted November 10, 2022 Killer workout 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 11, 2022 Author Share Posted November 11, 2022 11/11/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 47 • Breath of Fire, 316 reps (7 min) • Meditation, 13 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0314 LT # Session Duration: 47 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 5, Session 3 Warm-up • Halo, 10/1 @35 • Goblet Squat, 5/3 @88 Main • 1A Swing, 10/4 @88, 10/6 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, Forearm Rocking, QL Straddle, Tactical Frog GRIP ROUTINE Grippers • 200 lbs: 1/3 • 150 lbs: 8/8 • 100 lbs: 35,35,30 -------------------------------------------------- It's Day 5 of the 30-Day Hang Challenge and I have to write that 7 minutes is easy to complete. Yesterday I collected 11, and today I aim in 15. Practicing Hanging from early this morning, and so far I already covered 9 minutes. 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 11, 2022 Author Share Posted November 11, 2022 11/11/22 - Update # Session 2 # Session Time: 1044 LT # Session Duration: 34 mikes WEIGHTLIFTING Warm-up • Back Squat, ○ 15/1 @44 lbs (20 kg) ○ 8/1 @110 lbs (50 kg) Main • Back Squat, 6/3 @154 lbs (70 kg) • Deadlift, ○ 1/3 @352 lbs (160 kg) ○ 2/2 @330 lbs (150 kg) ○ 3/1 @308 lbs (140 kg) -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 11, 2022 Share Posted November 11, 2022 Nice leg day, killer deadlifts 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 11, 2022 Author Share Posted November 11, 2022 53 minutes ago, John Knowlton said: Nice leg day, killer deadlifts This session was Light Squat, Heavy Deadlift. On Mondays I do the opposite. Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 12, 2022 Author Share Posted November 12, 2022 11/12/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 53s • Breath of Fire, 316 reps (7 min) • Meditation, 10 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0314 LT # Session Duration: 53 mikes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/10 @13 • Shield Cast, 10/10 @13 Main • Inside Circle, 10/6 @22 • Outside Circle, 10/6 @22 • Shield Cast, 10/6 @22 • Gamma Cast, 40,40,20 @31 KETTLEBELLS • OA Military Press Ladders, Heavy Day, 2x (1,2,3,4,5), 1x (1,2,3,4) @53 ISOMETRICS • RB Lateral Shoulder Raise Behind the Back, 10s/3 • RB Lateral Shoulder Raise in Front, 10s/3 • RB Shoulder Horizontal Press, 10s/3 ADDITIONAL • Advance Pike Push-up, 8/2 GRIP ROUTINE Sledge Hammer 7 lbs • Front Lever, 6/6 • Rear Lever, 6/6 • Fingers Walk, 2 walks -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 12, 2022 Share Posted November 12, 2022 Supper workout 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 13, 2022 Author Share Posted November 13, 2022 11/12/22 - Update 30-Day Hang Challenge. Day 7. Collected 15 minutes in total. Used Fat Gripz Hang, 3 Fingers Hang, and 50 mm Rope Hang. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 13, 2022 Author Share Posted November 13, 2022 11/13/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 48s • Breath of Fire, 316 reps (7 min) • Meditation, 12 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0303 LT # Session Duration: 23 mikes ABS • Zatsiorsky's AB, 15x • OA Forearm Plank, 7s/10 • HS Plank, 7s/7 • Side Bridge, 10s/10 • HS Sit-up, 3/5 • Abdominal Reverse Crunches, 30s/3 • Dead Bug, 10/2 • HS Hollow Body, 10s/3 • KB Suitcase Hold, 15s/4 • KB Suitcase Deadlift, 5/2 @88 • CB Standing Twist, 30 @13, 30 @22 -------------------------------------------------- # Session 2 # Session Time: 0340 LT # Session Duration: 20 mikes GRIP # reps/sets per hand • Gripper 150 lbs: 10/10 • KB Hammer Grip Biceps Curl: 5/5 @13 • KB Bottom up Rack Hold: 10s/1 @35 • Gripper 150: 5/3/5s iso hold • KB Bottom up Side Hold: 60s -------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 14, 2022 Author Share Posted November 14, 2022 11/14/22 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Pray • BOLT, 43s • Breath of Fire, 316 reps (7 min) • Meditation, 9 mikes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) • Vaccum Stomach, 15s/3 -------------------------------------------------- # Session 1 # Session Time: 0301 LT # Session Duration: 32 mikes SIMPLE & SINISTER Progression to The Beast Swing Week 6, Session 1 Warm-up • Halo, 10/1 @35 • Goblet Squat, 5/3 @88 Main • 1A Swing, 10/6 @88, 10/4 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, Forearm Rocking, Tactical Frog, QL Straddle, -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 14, 2022 Author Share Posted November 14, 2022 11/14/22 - Update # Session 2 # Session Time: 0345 LT # Session Duration: 10 mikes GRIP Grippers Routine # reps/sets per hand • Gripper 150 lbs: 10/10 • Gripper 150: 5/3/3s iso hold -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 14, 2022 Author Share Posted November 14, 2022 Note. Starting delooad week, actually there will be no weights neither swings until Saturday. Thus, most of my trainings are gonna be focused around calisthenics, ruck marches, and Grip Strength practices. 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 14, 2022 Share Posted November 14, 2022 that sounds intense 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted November 14, 2022 Author Share Posted November 14, 2022 1 hour ago, John Knowlton said: that sounds intense I even found a street workout park near my current location. Going to hit calisthenics session first in the morning, before sunrise. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 14, 2022 Share Posted November 14, 2022 That's serious dedication. 2 Quote Link to comment Share on other sites More sharing options...
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