mikhael Posted January 5, 2023 Author Share Posted January 5, 2023 05JAN23 # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0223 LT # Session Duration: 36 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 • Shield Cast, 5/10 @22 • Gamma Cast/Push-Press, (20/3) /3 @31 • Helix Cast/Push-Press, (20/4) /2 @31 GRIP 2 Sledge Hammer 7 lbs # reps/sets per hand Warm-up • Wooden Stick Front Lever, 10/2 Main • Front DL, 1/2 @5.5 • Rear DL, 1/3 @7 • Front/Rear Lever, (3/3) /3 @5/6 • Front/Rear Lever, (5/5) /2 @4/5 • Front Lever, 8/3 @3 • Fingers Walk, 2x -------------------------------------------------- # Session 2 # Session Time: 0323 LT # Session Duration: 14 minutes CALISTHENICS • 100 Burpees -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 5, 2023 Share Posted January 5, 2023 killer, way to be strong in 2023 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 6, 2023 Author Share Posted January 6, 2023 06JAN23 # Wake-up Time: Zero-Dark-Thirty (0420 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0511 LT # Session Duration: 26 minutes CALISTHENICS • 30 3-Pump Burpees • 30 2-Pump Burpees • 30 1-Pump Burpees • 10 5-Pump Burpees AFTER ACTION REPORT Total: Burpees: 100 Push-ups: 330 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 6, 2023 Author Share Posted January 6, 2023 06JAN23 - Update # Session 2 # Session Time: 1325 LT # Session Duration: 21 minutes GRIP 1 Grippers Warm-up • Unrated 100 lbs: 10x • Unrated 150 lbs: 10x Main • CoC #2: close attempt: 3x • Unrated 200 lbs: 2/5 • Unrated 200 lbs: iso-close-hold 5s/3 • Unrated 150 lbs: Cluster Sets: 4/6 • Unrated 100 lbs: Max Rep Set: 60x -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 6, 2023 Share Posted January 6, 2023 Way cool grip workout 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 7, 2023 Author Share Posted January 7, 2023 (edited) 07JAN23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0344 LT # Session Duration: 44 minutes CALISTHENICS • 100 Navy SEAL Burpees w/5 Squats AFTER ACTION REPORT 7th day with 100 Burpees completed, and so first week. -------------------------------------------------- Edited January 7, 2023 by mikhael Update 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 7, 2023 Author Share Posted January 7, 2023 07JAN23 - Update # Session 2 # Session Time: 0707 LT # Session Duration: 14 minutes GRIP 1 Grippers Undated 100 lbs: 10x Unrated 150 lbs: 5x Unrated 200 lbs: 3/6 Unrated 200 lbs: iso-close-hold, 5s/3 Unrated 150 lbs: 5/5 Unrated 100 lbs: 60x ------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 7, 2023 Share Posted January 7, 2023 I admire your consistency 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 7, 2023 Author Share Posted January 7, 2023 @John Knowlton Thx, but I would call it discipline instead of consistency. 07JAN23 - Update # Session 3 # Session Time: 1830 LT # Session Duration: 30 minutes CALISTHENICS • Increased ROM Push-up, 10/3 • Push-up, 10/3 • Advance Pike Push-up, 5/2 • RB Biceps Curls • RB Triceps Kick back • Rope Jump, 300/2 AFTER ACTION REPORT Spontaneous session. -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 7, 2023 Share Posted January 7, 2023 True 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 7, 2023 Author Share Posted January 7, 2023 07JAN23 - Update # Micro Session 1 # Session Time: 1930 LT # Session Duration: 5 minutes GRIP 1 • Unrated 100 lbs: 10x • Unrated 150 lbs: 5x • Unrated 200 lbs: 4/4 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 8, 2023 Author Share Posted January 8, 2023 (edited) 08JAN23 Went asleep today around 0100, so slept not too much. Woke up at 0430 and getting ready to do the first training session today. MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0500 LT # Session Duration: 14 minutes CALISTHENICS • 100 Burpees AFTER ACTION REPORT Total: Burpees: 100 Push-ups: 100 -------------------------------------------------- Edited January 8, 2023 by mikhael Update 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 9, 2023 Author Share Posted January 9, 2023 (edited) 09JAN23 # Wake-up Time: Zero-Dark-Thirty (0315 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0400 LT # Session Duration: 25 minutes CALISTHENICS • 100 2-Pump Burpees w/2 Squats AFTER ACTION REPORT Total: Burpees: 100 Push-ups: 200 Squats: 200 AFTER ACTION REPORT This was the 9th Burpees session in a row. So far so good. I've noticed that my condition improved a little, and condition mixed with strength is what I'm chasing. There is a course, starting in the second half of the year, and I have to be ready. Thus there will be lot of Push-ups, Pull-ups, Squats, Sit-ups, Running, Swimming, and all mixed strength-conditioning evolutions in the log. Of course, Grip Strength will appear too -------------------------------------------------- Edited January 9, 2023 by mikhael Update 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 9, 2023 Author Share Posted January 9, 2023 09JAN23 - Update # Session 2 # Session Time: 0832 LT # Session Duration: 16 minutes GRIP Grippers • Unrated 100 lbs: 10x • Unrated 150 lbs: 10x • Unrated 200 lbs: 4/6 • Unrated 200 lbs iso-close-hold: 5s/3 • Unrated 150 lbs Cluster Sets: 4/6 • Unrated 100 lbs: 80x -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 10, 2023 Author Share Posted January 10, 2023 10JAN23 # Wake-up Time: Zero-Dark-Thirty (0400 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0440 LT # Session Duration: 12:30 minutes CALISTHENICS • 100 Burpees AFTER ACTION REPORT Performed in sets of 20 reps. -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 10, 2023 Author Share Posted January 10, 2023 10JAN23 - Update # Session 2 # Session Time: 0700 LT # Session Duration: 10 minutes GRIP Grippers • Unrated 100 lbs: 10x • Unrated 150 lbs: 10x • Unrated 200 lbs: 5/2 • Unrated 150 lbs Cluster Sets: 6/12 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 10, 2023 Author Share Posted January 10, 2023 10JAN23 - Update # Session 3 # Session Time: 1013 LT # Session Duration: 22 minutes CALISTHENICS 10 Rounds • 4 Pull-ups # last 3 sets: 4 Chin-ups • 8 Push-ups • 12 Squats # last 3 sets: 24 Lunges • 5 Dips # only 6 sets, set 7-10: 5 Triceps Extension -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 10, 2023 Author Share Posted January 10, 2023 10JAN23 - Update # Micro Session 1 # Session Time: 1600 LT # Session Duration: 5 minutes GRIP Grippers • UR 150: 10x • UR 200: 5/2 • UR 100: 70x 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 11, 2023 Author Share Posted January 11, 2023 (edited) 11JAN23 # Wake-up Time: Zero-Dark-Thirty (0335 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0410 LT # Session Duration: 11 minutes CALISTHENICS Warm-up • Push-ups, 20x Main • 100 Burpees Wrapped up with quick Grippers sets: 150: 10x 200: 5/2 150: 5/5 AFTER ACTION REPORT Burpees performed in sets of 30,30,20,20 reps. -------------------------------------------------- Edited January 11, 2023 by mikhael Update Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 11, 2023 Author Share Posted January 11, 2023 1/11/22 - Update # Session 2 # Session Time: 0930 LT # Session Duration: 14 minutes CALISTHENICS Push-ups & Squats Ladders in supersets • 5x (3,6,9,12) both exercises with plate carrier AFTER ACTION REPORT Rested 1 minute after each superset ladder -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 11, 2023 Author Share Posted January 11, 2023 1/11/23 - Update # Session 3 # Session Time: 1140 LT # Session Duration: 15 minutes GRIP Grippers Warm-up • 100: 10x • 150: 5x Main • 200: 5/2 • 100: 70x • 200: iso-close-hold: 3s/5 • Drop Set: 150: 25x then 100: 25x -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 11, 2023 Author Share Posted January 11, 2023 1/11/23 - Update # Session 4 # Session Time: 1530 LT # Session Duration: 30 minutes WEIGHTLIFTING Warm-up • Pull-up, 10x • DB Bic Curl, 10x @2x22 lbs • DB Lateral Shoulder Raise, 10x @2x13 lbs • DB Scullcrasher, 10x @2x17 lbs Main • DB Bic Curl, #R30s ○ 6/3 @2x26 lbs ○ 6/3 @2x31 lbs ○ 6/2 @2x35 lbs • DB Skullcrasher, #R30s ○ 6/3 @2x22 lbs ○ 6/3 @2x26 lbs ○ 6/2 @2x31 lbs • 2A Cable Tric Pulldown, 4/5 @66 lbs, #R10s • Pull-up, 10x • Chin-up, 10x -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 11, 2023 Share Posted January 11, 2023 STRONG 30 MINUTES 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 12, 2023 Author Share Posted January 12, 2023 1/12/23 # Session 1 # Session Time: 0420LT # Session Duration: 16 minutes CALISTHENICS Warm-up • Push-ups, 25x Main • 100 Burpees 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 13, 2023 Author Share Posted January 13, 2023 1/13/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0335 LT # Session Duration: 30 minutes SIMPLE & SINISTER Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @88 Main • 1H Swing, 10/10 @88 • TGU, 1/10 @53 Cool-down • Bretzel, 90/90, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0415 LT # Session Duration: 10 minutes GRIP Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 20x Main • Front Horizontal Deadlift, 3 @5 ffh • Rear Horizontal Deadlift, 3 @6 ffh • Front Lever, 5/3 @4 ffh • Rear Lever, 5/3 @6 ffh • Fingers Walk, 3x • Wooden Stick Horizontal Pendulum, 30x -------------------------------------------------- # Session 3 # Session Time: 0435 LT # Session Duration: 8:50 minutes CALISTHENICS • 100 Burpees AFTER ACTION REPORT So far the best time. -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
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