mikhael Posted December 19, 2022 Author Share Posted December 19, 2022 17DEC22 - Update GREASING THE GROOVE Pull-up, Cycle 1, Day 1 • Number of Set to perform: 9 • Number of Reps per Set: Dice Roll • Dice Roll: 2 (4 Reps) • Performed: 4/9 • Total: 36 reps 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 20, 2022 Author Share Posted December 20, 2022 20DEC22 Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0344 LT # Session Duration: 47 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 50/2 @13 • Shield Cast, 25/4 @13 Main • Inside/Outside Circle, 1A, 10/10 @22 • Inside/Outside Circle, 2A, 10/5 @31 • Gamma Cast/Push-Press, (10/3) x2) /5 @31 ISOMETRICS • RB Lateral Shoulder Raise, 10s/3 • RB Pull-Apart, 10s/3 • RB External Shoulder Rotation, 10s/3 GRIP 3 OH Pinch • 10 @35 • 8 @53 • 1 @70 Left check, Right failed • 5/2 @53 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 21, 2022 Author Share Posted December 21, 2022 20DEC22 - Update GREASING THE GROOVE Pull-up, Cycle 1, Day 2 • Number of Set to perform: 9 • Number of Reps per Set: Dice Roll • Dice Roll: 6 (8 Reps) • Performed: 8/9 • Total: 72 reps NOTES Set 1,2,3,4,5,6,7 wrapped up with 30s Fat Gripz Hang. Set 1,3,5,7,9 - Pull-up Set 2,4,6,8 - Chin-up 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 21, 2022 Author Share Posted December 21, 2022 21DEC22 Wake-up Time: Zero-Dark-Thirty (0315 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0355 LT # Session Duration: 42 minutes SIMPLE & SINISTER Warm-up • Halo, 10/2 @35 lbs • Prying Goblet Squat, 5/2 @70 • Goblet Squat, 5/3 @88 Main • 1A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, QL Straddle -------------------------------------------------- GRIP 1 Grippers # reps/sets per hand Warm-up • 100 lbs: 10/2 • 150 lbs: 5/2 Main • 250 lbs: close attempt /4 sets #R3:30 • 200 lbs: 2/5 #R2:00 • 200 lbs: 1/6 • 150 lbs: 5/5 -------------------------------------------------- GREASING THE GROOVE Pull-up, Cycle 1, Day 3 • Number of Set to perform: 9 • Number of Reps per Set: Dice Roll • Dice Roll: 4 (50%RM) • Performed: 6/9 • Set 1,2,4,5,7,8- Pull-up • Set 3,6,9 - Chin-up • Rest between sets: 5 mikes • Total: 54 reps -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 22, 2022 Author Share Posted December 22, 2022 21DEC22 - Update # Session 3 # Session Time: 1911 LT # Session Duration: 27 minutes BODYWEIGHT Burpees Warm-up • Push-up Ladder, 3,5,7 Main • 10x 1 CT Burpees • 10x 2 CT Burpees • 10x 3 CT Burpees • 10x 4 CT Burpees • 10x 5 CT Burpees • 10x 4 CT Burpees • 10x 3 CT Burpees • 10x 2 CT Burpees • 10x 1 CT Burpees Total Burpees: 90 Total Push-ups: 250 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 22, 2022 Author Share Posted December 22, 2022 22DEC22 # Wake-up Time: Zero-Dark-Thirty (0320 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0400 LT # Session Duration: 42 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/10 @13 • Shield Cast, 10/19 @13 Main • Inside/Outside Circle, 1H, 10/10 @22 • Inside/Outside Circle, 1H, 20/5 @31 • Inside Circle, 1H, 5/6 @22 • Outside Circle, 1H, 5/6 @22 • Gamma Cast/Push-Press, (10/3) x2) /3 @31 • Helix Cast, 10L,10R /2 @31 ISOMETRICS • RB Lateral Shoulder Raise, 5s/4 • RB Pull-Apart, 5s/4 -------------------------------------------------- # Session 2 # Session Time: 0730 LT # Session Duration: 36 minutes GRIP 2 Sledge Hammer 7 lbs # reps/sets per hand Warm-up • Wooden Stick Front Lever, 25x Main • Front/Rear Lever, 8/2 @3/4 • Front DL, 1x @6, 1/4 @5.5 • Front Lever, 5/3 @4 • Rear DL, 1x @6, 1/2 @7 • Front Horizontal Hold, 5s/5 @5 • Hammer Curls, 10x @4 • Fingers Walk, 4x Kettlebells • Deadlift, 5/3 @53 • Hammer Grip Curl, 10/1 @13 • Palm up Grip Curl, 10/1 @13 • Hammer/Palm up Curl, 10/1 @13 # Hammer Grip - concentric, Palm up - excentric, Palm up - concentric, Hammer Grip excentric = 2 reps -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 22, 2022 Author Share Posted December 22, 2022 Just received 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 23, 2022 Author Share Posted December 23, 2022 22DEC22 - Update GREASING THE GROOVE Pull-up, Cycle 1, Week 1/4 Day 4/7 • Number of Set to perform: 9 • Number of Reps per Set: Dice Roll • Dice Roll: 1 (33%RM) • Performed: 4/9 • Superset: 4 PU - Rest 1:00 - 4 PU - Rest 1:00 - CU - Rest 10+ min Total: 36 reps -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 23, 2022 Author Share Posted December 23, 2022 23DEC22 # Wake-up Time: Zero-Dark-Thirty (0330 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0417 LT # Session Duration: 35 minutes SIMPLE & SINISTER Warm-up • Halo, 10/1 @35 lbs • Goblet Squat, 5/3 @88 Main • 2A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, QL Straddle -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 23, 2022 Author Share Posted December 23, 2022 23DEC22 - Update # Session 2 # Session Time: 0734 LT # Session Duration: 23 minutes CALISTHENICS 5 Rounds: • 2 CT Burpees w/8 Squats • 4 CT Burpees w/6 Squats • 6 CT Burpees w/4 Squats • 8 CT Burpees w/2 Squats • 6 Pull-up on 50mm Rope • 5 HLR Rest 2 minutes AFTER ACTION REPORT Fit in one 23-minute session Push-ups, Pull-ups, ABS, and Grip. Simple and effective. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 23, 2022 Author Share Posted December 23, 2022 23DEC22 - Update # Session 3 # Session Time: 1230LT # Session Duration: 24 minutes GRIP 3 OH Pinch • 10/1 @35 • 5/3 @53 • 7s/6 @22 OA Fat Bar • 5/1 @35 • 10/1 @53 • 5/1 @70 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 24, 2022 Author Share Posted December 24, 2022 24DEC22 # Wake-up Time: Zero-Dark-Thirty (0315 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0400 LT # Session Duration: 51 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/10 @13 • Shield Cast, 10/19 @13 • Single Mill, 10/4@13 Main • Inside/Outside Circle, 1H, 10/10 @22 • Inside Circle, 1H, 10/10 @22 • Outside Circle, 1H, 10/10 @22 • Inside/Outside Circle, 2H, 30,30,40 @31 • (new) Half Kneeling 2H Gamma Cast, 10/10 @22 • Gamma Cast, 20/3 @31 • Helix Cast, 10/4 @31 • (new) Barbarian Squat, 5/2 @22 ISOMETRICS • RB Lateral Shoulder Raise, 5s/5 • RB Pull-Apart, 5s/5 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 25, 2022 Author Share Posted December 25, 2022 24DEC22 - Update # Session 2 # Session Time: 1511 LT # Session Duration: 27 minutes GRIP 2 Sledge Hammer 7 lbs # reps/sets per hand Warm-up • Wooden Stick Front Lever, 25x Main • Front Lever, 5/3 @4 • Front DL, 5/1 @5, 3/1 @5.5 • Hammer Curls, 10x @4 • Rear Lever, 5/2 @5 • Rear DL, 5/1 @6 • Front Lever, 10/3 @3 • Fingers Walk, 3x Kettlebells • Hammer Grip Curl, 10/2 @13 • Palm up Grip Curl, 10/2 @13 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 25, 2022 Share Posted December 25, 2022 Nice workout merry Christmas 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 26, 2022 Author Share Posted December 26, 2022 19 hours ago, John Knowlton said: Nice workout merry Christmas Thanks, happy Christmas. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 26, 2022 Author Share Posted December 26, 2022 25DEC22 # Wake-up Time: Zero-Dark-Thirty (0330 LT) MORNING ROUTINE • Pray • Breath of Fire, 5 minutes • Joint Mobility Drills (SJ) • Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0425 LT # Session Duration: 19 minutes CALISTHENICS Warm-up • Push-up Ladder, 1,2,3 Main • 25 4 CT Burpees w/3 Lunges • 20 Navy SEAL Burpees w/5 Squat AFTER ACTION REPORT In total: 45 Burpees 160 Push-ups 200 Squats Good, short, and mid intense session. -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 26, 2022 Author Share Posted December 26, 2022 26DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Pray • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0335 LT # Session Duration: 26 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @106 Main • 1A Swing, 10/10 @106 • TGU, 1/10 @53 Cool down • Bretzel, 90/90, QL Straddle AFTER ACTION REPORT Good session, strong, and power from the very first rep to the last one. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 26, 2022 Author Share Posted December 26, 2022 26DEC22 - Update # Micro Session 1 # Session Time: 0520 LT # Session Duration: 12 minutes CALISTHENICS • 35 Navy SEAL Burpees w/4 Lunges -------------------------------------------------- # Micro Session 2 # Session Time: 0742 LT # Session Duration: 11 minutes GRIP 1 Grippers Warm-up • Unrated 100 lbs: 10x • Unrated 150 lbs: 7x Main • CoC No. 2: close attempt 1/2 #R3:00 • Unrated 200 lbs: 3/2 #R2:00 AFTER ACTION REPORT It looks like No. 2 is tougher than my unrated 200 lbs. That's good, will work on this, and in the meantime I'm going to buy No. 1.5. -------------------------------------------------- # Micro Session 3 # Session Time: 1050 LT # Session Duration: 20 minutes CALISTHENICS Power Push-up & Jump Squat Repeat for 20 minutes: • 5 Power Push-ups, OTM every EVEN minute • 5 Jump Squat, OTM every ODD minute -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 27, 2022 Share Posted December 27, 2022 Way cool workout 1 Quote Link to comment Share on other sites More sharing options...
lone Wolf Posted December 27, 2022 Share Posted December 27, 2022 Nice workout what set you using for your grippers 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 27, 2022 Author Share Posted December 27, 2022 26DEC22 - Update # Micro Session 4 # Session Time: 1358 LT # Session Duration: 9 minutes GRIP 2 OH Pinch • 10/1 @35 • 5/1 @53 • 3/1 @57 • 1/3 @61 -------------------------------------------------- # Micro Session 5 # Session Time: 1614 LT # Session Duration: 14 minutes WEIGHTED CALISTHENICS Repeat 10x every 90s Weighted vest 22 lbs • 5 Push-up • 10 Squat -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 27, 2022 Author Share Posted December 27, 2022 27DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Micro Session 1 # Session Time: 0330 LT # Session Duration: 18 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/4 @13 • Shield Cast, 10/4 @13 Main • Inside Circle, 1H, 5/10 @22 • Outside Circle, 1H, 5/10 @22 • Gamma Cast, 50/2 @31 • Ins/Out Circle, 2H/High Swing, 2x (10/20) @31 -------------------------------------------------- # Micro Session 2 # Session Time: 0400 LT # Session Duration: 14 minutes ISOMETRICS • RB Lateral Shoulder Raise, 7s/5 • RB Pull-Apart, 7s/5 • RB External Shoulder Rotation, 7s/5 • Lateral Shoulder Raise, 7s/5 • Lying Front Raise, 7s/5 • Lying Elbow-Press Down, 7s/5 -------------------------------------------------- # Micro Session 3 # Session Time: 0430 LT # Session Duration: 10 minutes GRIP 2 Sledge Hammer 7 lbs # reps/sets per hand Warm-up • Wooden Stick Front Lever, 10/2 Main • Front DL, 5/1 @5 • Rear DL, 5/1 @6 • Front Lever, (5/5) /2 @4/5 • Front Lever, 10/2 @3 • Fingers Walk, 2x -------------------------------------------------- # Micro Session 4 # Session Time: 0500 LT # Session Duration: 15minutes WEIGHTED CALISTHENICS Pull-up Ladders, 50mm Rope • 3x (1,2,3) /22 lbs #R3:00 Wrapped up with • 40s Fat Gripz Hang -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 27, 2022 Author Share Posted December 27, 2022 @John Knowlton @lone Wolf Thanks, I'm just keeping Getting After It. Gripper session is good, fits my needs, and there are some outcomes that are very positive. Still need to work hard to close No. 2, but I'm not hurry, no need to force my grip. Slow and steady win the race. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 27, 2022 Share Posted December 27, 2022 Everything comes in time Hard work always pays off 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 27, 2022 Author Share Posted December 27, 2022 27DEC22 - Update # Micro Session 5 # Session Time: 0946 LT # Session Duration: 15 minutes CALISTHENICS • Pull-up, 1,2,3 • HLR, 5/5 • Dips,5/5 • Inverted Row Pull-up, 3/3 • Chin-up, 5/3 -------------------------------------------------- # Micro Session 6 # Session Time: 1003 LT # Session Duration: 14 minutes RUNNING • Dst 1.35 mi -------------------------------------------------- # Micro Session 7 # Session Time: 1020 LT # Session Duration: 6:40 minutes GRIP 4 • Fat Bar Hang, 40s/3, 30s/1 #R80-90sec -------------------------------------------------- # Micro Session 8 # Session Time: 1708 LT # Session Duration: 13:20 minutes CALISTHENICS 40mm Rope Repeat 4x • 8x Inverted Row • 8x Triceps Extensions • 8x Biceps Curls 2 Quote Link to comment Share on other sites More sharing options...
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