mikhael Posted December 28, 2022 Author Share Posted December 28, 2022 28DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0333 LT # Session Duration: 19:30 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @88 Main • 2H Swing, 10/10 @106, OTM • TGU, 1/10 @53 -------------------------------------------------- # Micro Session 1 # Session Time: 0400 LT # Session Duration: 14 minutes WEIGHTED CALISTHENICS Repeat 10x every 90s Weighted vest 22 lbs • 7x Push-up • 7x Squat -------------------------------------------------- # Micro Session 2 # Session Time: 0430 LT # Session Duration: 14 minutes GRIP 1 Grippers Warm-up • Unrated 100 lbs: 7x • Unrated 150 lbs: 7x Main • CoC No. 2: close attempt x2 #R3:00 • Unrated 200 lbs: 3/3 #R2:00 AFTER ACTION REPORT Definitely need No. 1.5. CoC are amazing tools. -------------------------------------------------- # Micro Session 3 # Session Time: 0500 LT # Session Duration: 13:30 minutes GRIP 2 OH Pinch • 5/1 @35 • 5/1 @53 • 3/1 @57 • 1/3 @61 • 5s/3 @53 -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 28, 2022 Share Posted December 28, 2022 Killer workout today 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 29, 2022 Author Share Posted December 29, 2022 28DEC22 - Update # Micro Session 4 # Session Time: 0935 LT # Session Duration: 16 minutes STRENGTH CONDITIONING Repeat 6x: • Deadlift, 3x @264 lbs • Battle Ropes Alternate Waves, 40x • Farmer's Carry, 60m @2x70 lbs • Back Squat, 3x @176 lbs • Sledge Hammer Slams, 10x @22 lbs -------------------------------------------------- # Micro Session 5 # Session Time: 0957 LT # Session Duration: 9 minutes GRIP 3 Pinch Grip • Farmer's Carry, 4x 25m @2x22 lbs # first two walks with two plates, second two walks with one 22 lbs in one hand, and 4x 5.5 in the other hand. -------------------------------------------------- # Micro Session 6 # Session Time: 1227 LT # Session Duration: 10 minutes GRIP 1 Gripper • Unrated 150 lbs: 5 reps OTM for 10 minutes AFTER ACTION REPORT This is where CoC #1.5 fits optimally. -------------------------------------------------- # Micro Session 7 # Session Time: 1408 LT # Session Duration: 14:45 minutes RUNNING • Distance, 1.42 mi -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 29, 2022 Author Share Posted December 29, 2022 29DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Micro Session 1 # Session Time: 0330 LT # Session Duration: 19 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/4 @13 • Shield Cast, 10/4 @13 Main • Inside Circle, 1H, 7/10 @22 • Outside Circle, 1H, 5/10 @22 • Gamma Cast, 25/4 @31 -------------------------------------------------- # Micro Session 2 # Session Time: 0400 LT # Session Duration: 08:20 minutes ISOMETRICS • RB Lateral Shoulder Raise, 7s/5 • RB Pull-Apart, 7s/5 • RB External Shoulder Rotation, 7s/5 • Lying Front Raise, 7s/5 -------------------------------------------------- # Micro Session 3 # Session Time: 0420 LT # Session Duration: 15 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 DL, 3/1 @5.5 • Rear DL, 3/1 @7 • Front/Rear Lever, (5/5) /3 @4/5 • Front Lever, 10/2 @3 • Fingers Walk, 2x -------------------------------------------------- # Micro Session 4 # Session Time: 0500 LT # Session Duration: 20 minutes CALISTHENICS • Pull-up, 2 reps OTM for 20 (60%RM) -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 29, 2022 Share Posted December 29, 2022 Nice workout today Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 29, 2022 Author Share Posted December 29, 2022 4 minutes ago, John Knowlton said: Nice workout today Which one? Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 29, 2022 Share Posted December 29, 2022 ALL 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 30, 2022 Author Share Posted December 30, 2022 29DEC22 - Update # Micro Session 5 # Session Time: 0936 LT # Session Duration: 17:20 minutes CALISTHENICS Superset 1, 4x • 5x HLR • 3x Inverted Row Pull-up Superset 2, 4x • 5x Chin-up • 5x Dips Superset 3, 4x • 6x Aussie Pull-up • 12x Push-up -------------------------------------------------- # Micro Session 6 # Session Time: 0955 LT # Session Duration: 12 minutes RUNNING • Distance 1.17 mi -------------------------------------------------- # Micro Session 7 # Session Time: 1008 LT # Session Duration: 8 minutes GRIP 4 Hangs • Fat Bar Hang, 40s/4 #R1:20 ________________________________________ # Micro Session 8 # Session Time: 1207 LT # Session Duration: 9:30 minutes GRIP Wooden Stick • Front Lever, 10 reps per hand OTM for 5 minutes • Horizontal Pendulum, 10x per hand OTM for 5min -------------------------------------------------- # Micro Session 9 # Session Time: 2035 LT # Session Duration: 10 minutes CALISTHENICS 40mm Rope Repeat 3x • 5x Inverted Row • 5x Triceps Extensions • 5x Biceps Curls ________________________________________ EODREP Total training time 119 minutes. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 30, 2022 Author Share Posted December 30, 2022 30DEC22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0342 LT # Session Duration: 24 minutes Q&D Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/2 @88 Main • 1H, 5/4, 60x, @88 Wrapped up with • TGU, 1/2 @70 -------------------------------------------------- # Micro Session 1 # Session Time: 0422 LT # Session Duration: 7:30 minutes WEIGHTED CALISTHENICS Weighted vest 22 lbs • 10x Push-up, OTM x8 -------------------------------------------------- # Micro Session 2 # Session Time: 0443 LT # Session Duration: 18:15 minutes GRIP 1 Grippers Warm-up • Unrated 150 lbs: 10/2 Main • Unrated 200 lbs: 4/3 #R3:00 • CoC No. 2: close attempt x1 • Unrated 200 lbs Negatives: 5x/3 -------------------------------------------------- # Micro Session 3 # Session Time: 0518 LT # Session Duration: 10minutes GRIP 2 OH Pinch • 10/1 @35 • 4/4/ @53 -------------------------------------------------- # Micro Session 4 # Session Time: 0930 LT # Session Duration: 19 minutes STRENGTH CONDITIONING 5 Rounds: • 30 R Count Battle Ropes Alternate Waves • 20 pk Farmer's Carry, 2x32 kg • 20 Sledge Hammer Slams, @10 kg • 20 Battle Ropes Slams • 10 pk Bear Hug Carry, @50 kg -------------------------------------------------- # Micro Session 5 # Session Time: 0952 LT # Session Duration: 11 minutes GRIP 3 Pinch Grip 4 Rounds: • Farmer's Carry, 25m @2x22 lbs • Rope Jump, 100x AFTER ACTION REPORT This session was wrapped up with a few minutes on Climbing Wall. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 30, 2022 Share Posted December 30, 2022 big workout ,nice one 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 30, 2022 Author Share Posted December 30, 2022 30DEC22 - Update # Micro Session 6 # Session Time: 1556 LT # Session Duration: 11:15 minutes CALISTHENICS • 40 Navy SEAL Burpees w/3 Squats -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 31, 2022 Author Share Posted December 31, 2022 31DEC22 # Wake-up Time: Zero-Dark-Thirty (0240 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0320 LT # Session Duration: 37 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/6 @13 • Shield Cast, 10/6 @13 Main • Inside Circle, 1H, 7/10 @22 • Outside Circle, 1H, 7/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 20/3 @31 • Helix Cast, 20/2 @31 • Side-To-Side Heavy High Swing, 20/3 @31 • Push-Press, 5/5 @31 AFTER ACTION REPORT The last day of the year, training is completed, and so the 5 years of training every day. Never missed a day. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 31, 2022 Share Posted December 31, 2022 Nice that’s something to be proud of 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 31, 2022 Author Share Posted December 31, 2022 31DEC22 - Update # Micro Session 1 # Session Time: 0411 LT # Session Duration: 13:30 minutes RESISTANT BANDS • (ISO) RB Lateral Shoulder Raise, 7s/5 • (ISO) RB Pull-Apart, 7s/5 • (ISO) RB External Shoulder Rotation, 7s/5 • (ISO) RB Lateral Shoulder Raise Behind the Back, 7s/5 • Pull-Apart, 7/2 • External Shoulder Rotation, 10/2 • OA Lateral Shoulder Raise, 10/2, each arm • OA Front Raise, 10/2, each arm -------------------------------------------------- # Micro Session 2 # Session Time: 0450 LT # Session Duration: 20 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, 1/1 @6, 3/1 @5.5 • Rear DL, 5/1 @6, 3/1 @7 • Front/Rear Lever, (5/5) /5 @4/5 • Front Lever, 8/5 @3 • Fingers Walk, 4x -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted December 31, 2022 Share Posted December 31, 2022 12 hours ago, mikhael said: 31DEC22 # Wake-up Time: Zero-Dark-Thirty (0240 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0320 LT # Session Duration: 37 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/6 @13 • Shield Cast, 10/6 @13 Main • Inside Circle, 1H, 7/10 @22 • Outside Circle, 1H, 7/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 20/3 @31 • Helix Cast, 20/2 @31 • Side-To-Side Heavy High Swing, 20/3 @31 • Push-Press, 5/5 @31 AFTER ACTION REPORT The last day of the year, training is completed, and so the 5 years of training every day. Never missed a day. -------------------------------------------------- Man, that is so impressive... I haven't missed too many days myself unless they were scheduled rest weeks or very sick but 5 years of training every single day is so impressive. Congrats on that and happy new years Quote Link to comment Share on other sites More sharing options...
mikhael Posted December 31, 2022 Author Share Posted December 31, 2022 @Blacksmith513 I'm trying, sometimes is hard to keep on the right track. 31DEC22 - Update # Micro Session 3 # Session Time: 0543 LT # Session Duration: 16 minutes WEIGHTED CALISTHENICS • Pull-up, 5/3 @22 lbs #R3:00 • Chin-up, 5/2 @22 lbs #R3:00 -------------------------------------------------- # Micro Session 4 # Session Time: 0744 LT # Session Duration: 8 minutes GRIP 4 Hangs • Fat Bar Hang, 40s/4 -------------------------------------------------- # Micro Session 5 # Session Time: 0846 LT # Session Duration: 7 minutes ABS • HLR, 5/3 • Fat Grip L-Hang, 5s/3 -------------------------------------------------- # Micro Session 6 # Session Time: 0941LT # Session Duration: 6 minutes GRIP • KB Hammer Curl, 5/5 @13 • KB Curl Palm Up, 5/5 @13 -------------------------------------------------- # Micro Session 7 # Session Time: 1226 LT # Session Duration: 9 minutes CALISTHENICS 40mm Rope Repeat 3x • 6x Inverted Row • 6x Triceps Extensions • 6x Biceps Curls • 3 Pistol each leg -------------------------------------------------- # Micro Session 8 # Session Time: 1436 LT # Session Duration: 9 minutes GRIP 4 Hangs • 50mm Rope, 30s/5, #R1:30 -------------------------------------------------- # Micro Session 9 # Session Time: 1631 LT # Session Duration: 13 minutes GRIP • Newspaper Scrunch • Fingers Extension • Power Ball • Fingertips Plank ________________________________________ EODREP Total training time 137 minutes. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 1, 2023 Author Share Posted January 1, 2023 01JAN23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 14 minutes CALISTHENICS • 100 Burpees, @bw 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 1, 2023 Author Share Posted January 1, 2023 Correct me if I am wrong. I bought CoC #2, and need to work on it to full close. In the meantime, if I would like to get another grippers, I should buy CoC #1, #1.5, and GHP no. 4. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 1, 2023 Author Share Posted January 1, 2023 I'm on the 24-hour duty today, but I'm planning to perform some calisthenics afternoon. No grip practice today, taking a day off. Also no weights are planed today. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 1, 2023 Share Posted January 1, 2023 4 hours ago, mikhael said: Correct me if I am wrong. I bought CoC #2, and need to work on it to full close. In the meantime, if I would like to get another grippers, I should buy CoC #1, #1.5, and GHP no. 4. That sounds right, I really dont know much about GHP but if it helps bridge the gap then yes its worth it. 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted January 1, 2023 Share Posted January 1, 2023 (edited) 4 hours ago, mikhael said: Correct me if I am wrong. I bought CoC #2, and need to work on it to full close. In the meantime, if I would like to get another grippers, I should buy CoC #1, #1.5, and GHP no. 4. I have heard that the COC no.1 is often harder to close than the no.1.5 so you're best off buying grippers from a different brand in your strength range. I'd say get a GHP 3 and 4 but it is up to you. I think Jedd made a video about the no.1 being harder than the no 1.5. I am not sure if that is still the case but I just wanted to caution you because I don't want you to waste your money. Edited January 1, 2023 by DevilErik 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 1, 2023 Author Share Posted January 1, 2023 @DevilErik GHP 3, and 4 sounds good. I don't have an experience in grippers world, thus my question, but wasting money is definitely not something I want. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 1, 2023 Author Share Posted January 1, 2023 (edited) What about GG, or Standard grippers? Edited January 1, 2023 by mikhael 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 1, 2023 Share Posted January 1, 2023 1 hour ago, mikhael said: @DevilErik GHP 3, and 4 sounds good. I don't have an experience in grippers world, thus my question, but wasting money is definitely not something I want. If thats the case a Vulcan or Baraban style gripper might be perfect then. Likei said you can micro load with #84 rubber bands too. @DevilErikdo you think you can train for the 3 using those style grippers? If you already have a #2 and plan on buying a #3 regardless, why not use something like that for inbetween? Back in the day the didn't have the variety we have now and people still went from 2-3... 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted January 1, 2023 Share Posted January 1, 2023 35 minutes ago, Blacksmith513 said: If thats the case a Vulcan or Baraban style gripper might be perfect then. Likei said you can micro load with #84 rubber bands too. @DevilErikdo you think you can train for the 3 using those style grippers? If you already have a #2 and plan on buying a #3 regardless, why not use something like that for inbetween? Back in the day the didn't have the variety we have now and people still went from 2-3... Yes the Vulcan with the orange spring and the baraban adjustable both have carry over to torsion spring grippers. The Vulcan is wider which means that it will make your set mad strong the baraban has a 75mm spread I think. If the end goal is to close a no.3 either one is fine if the goal is to close grippers beyond that the Baraban is probably the better choice because the CROM spring on the Vulcan has a very hard sweep and a smooth close which is the opposite of torsion spring grippers. The highest setting on the orange spring is harder to set than a 3.5 and the close is equal to a hard no.3. 1 Quote Link to comment Share on other sites More sharing options...
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