John Knowlton Posted January 13, 2023 Share Posted January 13, 2023 Killer workout today 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 - Update # Session 4 # Session Time: 0933 LT # Session Duration: 36 minutes CALISTHENICS & CONDITIONING Battle Ropes & Pull-ups • 20s Alt Battle Ropes then Rest to full minute, then • 5 Pull-up, Rest to full minute Repeat 10x Weighted Chin-up & Dips • 3 @22 lbs Chin-up, followed by • 10 Dips Repeat 3x Rings Bic & Tric • 6 Bic Curl, in superset with • 6 Tric Extension Repeat 3x Sledge Hammer Slams 22 lbs, 2x 40 reps HLR, 2 x 10 reps GHD Sit-up, 3 x 10 reps -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 14, 2023 Author Share Posted January 14, 2023 1/14/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0346 LT # Session Duration: 32 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, 20/3 @31 • Helix Cast, 20/2 @31 • Push-Press, 4/4 @31 • OA Lateral Shoulder Raise, 6/6 @13 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 14, 2023 Author Share Posted January 14, 2023 1/14/23 - Update # Session 2 # Session Time: 0446 LT # Session Duration: 11 minutes GRIP Grippers Warm-up • 100: 10x • 150: 10x Main • 200: 4/4 • 200: iso-close-hold: 5s/3 • Drop Set: ○ L: 27 x 150, 30 x 100 ○ R: 35 x 150, 38 x 100 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 14, 2023 Author Share Posted January 14, 2023 1/14/23 - Update # Session 3 # Session Time: 0506 LT # Session Duration: 9 minutes CALISTHENICS Burpees Day 14 • 100 Burpees AFTER ACTION REPORT Did a set of 20 Burpees, then rested to full minute. One set of 20 took me 1:16 - 1:20, so after a set I was resting roughly 40 seconds. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 15, 2023 Author Share Posted January 15, 2023 (edited) 1/15/23 - Update 1/15/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0353 LT # Session Duration: 26 minutes SIMPLE & SINISTER: TACTICAL PERIODIZATION Practice: III-I (high-low) Warm-up • Halo, 10 @35 lbs • Goblet Squat, 5/3 @70 Main • 1H Swing, 10/12 @70 • TGU, 1/10 @53 Cool-down • Bretzel, 90/90, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0430 LT # Session Duration: 15 minutes GRIP Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 20x Main • Front Lever, 10 @3 ffh • Rear Lever, 10 @4 ffh • Front Horizontal Deadlift, 1/3 @5, 1/2 @6 ffh • Rear Horizontal Deadlift, 1/3 @6, 1/2 @7 ffh • Front Lever, 5/1 @5 ffh • Rear Lever, 5/1 @6 ffh • Front Lever, 5/3 @4 ffh • Rear Lever, 5/3 @5 ffh • Fingers Walk, 3x -------------------------------------------------- # Session 3 # Session Time: 0455 LT # Session Duration: 9:15 minutes CALISTHENICS Burpees, Day 15 • 100 Burpees AFTER ACTION REPORT PR: 8:50 Today's performance: 20/5 resting 40-45s, focus on pace. -------------------------------------------------- # Micro Session 1 # Session Time: 0520 LT # Session Duration: 6 minutes CALISTHENICS Pull-ups • Straight Sets, 3/5 AFTER ACTION REPORT 15 reps in total. Resting between sets 60-90s. After that I took cold shower, and made a cup of coffee with cinnamon. -------------------------------------------------- # Micro Session 2 # Session Time: 0700 LT # Session Duration: 5 minutes CALISTHENICS Pull-ups • Ladders, 2x (1,2,3) -------------------------------------------------- # Session 4 # Session Time: 1018 LT # Session Duration: 26 minutes RUNNING • Run 1 mi to a Street Workout Park • Practice Pullover: 5 x Partial Pullover • Run 1 mi back to home -------------------------------------------------- Edited January 15, 2023 by mikhael Update 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 15, 2023 Share Posted January 15, 2023 Looking good Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 16, 2023 Author Share Posted January 16, 2023 1/15/23 - Update # Micro Session 3 # Session Time: 1825 LT # Session Duration: 12 minutes CALISTHENICS Pull-ups • Pyramids, 3x (1,2,3,2,1) -------------------------------------------------- Total Pull-ups performed today: 54 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 16, 2023 Author Share Posted January 16, 2023 1/16/23 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0335 LT # Session Duration: 30 minutes SIMPLE & SINISTER: Tactical Periodization • Halo, 10 @16 • Goblet Squat, 5/3 @40 • (II-III) 1H Swing, 10/10 @48 • TGU, 1/10 @24 -------------------------------------------------- # Session 2 # Session Time: 0415 LT # Session Duration: 15 minutes CALISTHENICS • Pull-up Straight Sets, 3/5 #R1min / Rest 3 mikes / • Fat Gripz Chin-up Straight Sets, 3/5 #R1min -------------------------------------------------- # Session 3 # Session Time: 0440 LT # Session Duration: 8:20 minutes CALISTHENICS Burpees, Day 16 • 20 Push-ups • 100 Burpees AFTER ACTION REPORT New PR: 8:20 Today's performance: 40, 20/3. -------------------------------------------------- # Session 4 # Session Time: 0514 LT # Session Duration: 12 minutes GRIP Grippers • 100: 10x • 150: 5x • 200: 5/2 • 150: 6/20 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 16, 2023 Author Share Posted January 16, 2023 1/16/23 - Update # Session 5 # Session Time: 1020 LT # Session Duration: 35 minutes CALISTHENICS & RUNNING Series 1 Superset Ladders • Pull-up, 1,2,3 • Dips, 3,3,3 • Push-up, 5,5,5 Run 1 mi, including 3x 100 m Fast Series 2 Superset Ladders • Weighted Chin-up, 1,2,3 @33 lbs • Dips, 5,5,5 • Push-up, 7,7,7 Run 1 mi, including 4x 100 m Fast Series 3 Superset Ladders • Pull-up, 1,2,3 • Push-up, 10,10,10 -------------------------------------------------- # Session 6 # Session Time: 1510 LT # Session Duration: 10 minutes GRIP Grippers • 150: 10x • 200: 4/4 -------------------------------------------------- # Session 7 # Session Time: 1710 LT # Session Duration: 7 minutes CALISTHENICS • Pull-up Pyramid, 1,2,3,2,1 / Rest 3 mikes / • 50mm Rope Pull-up Pyramid, 1,2,3,2,1 -------------------------------------------------- # Session 8 # Session Time: 1740 LT # Session Duration: 6 minutes CALISTHENICS • Pull-up Straight Sets, 3/5 @35 lbs -------------------------------------------------- EODREP Total Pull-ups performed today: 81 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 16, 2023 Share Posted January 16, 2023 Nice one 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 17, 2023 Author Share Posted January 17, 2023 1/17/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0333 LT # Session Duration: 32 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, 30/2 @33 • Helix Cast, 20/2 @33 • Push-Press, 4/6 @22 • OA Lateral Shoulder Raise, 6/8 @13 Wrapped up with • Standing Twist, 100x -------------------------------------------------- # Session 2 # Session Time: 0411 LT # Session Duration: 15 minutes GRIP Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 20x Main • Front Horizontal Deadlift, 1/5 @5 • Rear Horizontal Deadlift, 1/2 @8, 1/2 @7 ffh • Front/Rear Lever, 5/3 @4/5 ffh • Front Lever, 20 @3 ffh • Rear Lever, 20 @4 ffh • Fingers Walk, 3x -------------------------------------------------- # Session 3 # Session Time: 0433 LT # Session Duration: 8:21 minutes CALISTHENICS • 100 Burpees AFTER ACTION REPORT PR: 8:20 Today's performance: sets of 20. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 17, 2023 Share Posted January 17, 2023 Very inspiring workouts Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 18, 2023 Author Share Posted January 18, 2023 1/17/23 - Update # Session 4 # Session Time: 1252 LT # Session Duration: 32 minutes STRENGTH CONDITIONING • 5 Rounds ○ 20x Alternate Battle Ropes Waves ○ 10x @22 lbs Sledge Hammer Slams ○ 20x @66 lbs Sandbag Lunges ○ 60steps @2x70 lbs Farmer's Carry • Supersets, 3x ○ 7x HLR ○ 7x GHD Sit-up • DB Pullover, 10/3 @33 lbs • Side Bend, 5/3 @70 lbs each side -------------------------------------------------- -------------------------------------------------- EODREP Pull-up - OFF Day. Burpees - Day 17. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 18, 2023 Author Share Posted January 18, 2023 1/18/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0333 LT # Session Duration: 23 minutes SIMPLE & SINISTER • Goblet Squat, 5/3 @48 • 1H Swing, 10/10 @48 • TGU, 1/10 @24 • Bretzel, 90/90, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0407 LT # Session Duration: 9:21 minutes CALISTHENICS Burpees, Day 18 • 100 Burpees AFTER ACTION REPORT New PR: 8:20 Today's performance: sets of 20 reps, Resting to a full minute after each set. -------------------------------------------------- # Session 3 # Session Time: 0428 LT # Session Duration: 16 minutes CALISTHENICS • Pull-up Straight Sets, 3/5 #R1min / Rest 3 mikes / • Pull-up, 3/5, OTM • Fat Gripz Chin-up, 5/4, OTM -------------------------------------------------- # Session 4 # Session Time: 0515 LT # Session Duration: 10 minutes GRIP Grippers • 100: 10x • 150: 5x • 200: 2/10 • CoC #2: close attempt, 1x • 250: close attempt, 1x -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 18, 2023 Share Posted January 18, 2023 Way cool 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 19, 2023 Author Share Posted January 19, 2023 1/18/23 - Update # Session 5 # Session Time: 1300 LT # Session Duration: 37 minutes CALISTHENICS & RUNNING The Murph Run 100% Pull/Push/Legs 50% • Run 1 mi • Supersets, 10x ○ 5 Pull-ups ○ 10 Push-ups ○ 15 Squats • Run 1 mi 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 19, 2023 Author Share Posted January 19, 2023 1/19/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0336 LT # Session Duration: 36 minutes CLUBBELLS/CALISTHENICS/ISOMETRICS 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, 30/2 @31 • Helix Cast, 20/2 @31 • Push-Press, 4/6 @22 • OA Lateral Shoulder Raise, 6/8 @13 CALISTHENICS • 100 Burpees in sets of 10 reps in between sets with clubbells Wrapped up with ISOMETRICS • Door frame Lateral Shoulder Raise, 7s/3 -------------------------------------------------- # Session 2 # Session Time: 0426 LT # Session Duration: 12 minutes GRIP Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 20x Main • Front Horizontal Deadlift, 1/5 @5 • Rear Horizontal Deadlift, 1/5 @7 ffh • Front Lever, 20 @3 ffh • Rear Lever, 20 @4 ffh • Fingers Walk, 3x -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 20, 2023 Author Share Posted January 20, 2023 1/20/23 # Wake-up Time: Zero-Dark-Thirty (0240 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0320 LT # Session Duration: 35 minutes SIMPLE & SINISTER • Goblet Squat, 5/3 @40 • 1H Swing, 10/10 @48 • TGU, 1/10 @24 • Bretzel, 90/90, QL Straddle -------------------------------------------------- # Session 2 # Session Time: 0406 LT # Session Duration: 8:35 minutes CALISTHENICS Burpees, Day 20 • 100 Burpees AFTER ACTION REPORT PR: 8:20 Today's performance: 30,30,40. -------------------------------------------------- # Session 3 # Session Time: 0428 LT # Session Duration: 15 minutes CALISTHENICS • Pull-up, 4/5, 3/5 OTM • Fat Gripz Chin-up, 4/5 OTM -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 20, 2023 Share Posted January 20, 2023 Nice work, Burpees is something I would like to start doing. It would be a good way to start the morning 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 20, 2023 Author Share Posted January 20, 2023 @John Knowlton And it a good start of a day. 1/20/23 - Update # Session 4 # Session Time: 0712 LT # Session Duration: 15 minutes WEIGHTED CALISTHENICS OTM Session • Pull-up, 2/5 @35 lbs • Chin-up, 2/5 @53 lbs • Pull-up, 4/5 @bw -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 20, 2023 Author Share Posted January 20, 2023 1/20/23 - Update # Session 5 # Session Time: 1300 LT # Session Duration: 30 minutes GRIP Grippers • 100: 10x • 150: 10x • 200: 6/3 • CoC #2: close attempt, 3x • 200: Cluster Sets, 2/5 • 150: Cluster Sets, 8/8 • 100: Max Rep Set, 80x 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 21, 2023 Author Share Posted January 21, 2023 1/21/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0445 LT # Session Duration: 52 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 20/2 @13 • Shield Cast, 20/2 @13 Main • Inside Circle, 1A, 10/10 @22 • Outside Circle, 1A, 5/10 @22 • Shield Cast, 10/10 @22 • Gamma Cast, 20/5 @31 • Helix Cast, 20/5 @31 • Pullover/Push-Press, 10/5 x5 AFTER ACTION REPORT Higher Volume take more time to complete, but it was worth it. The Clubbells becoming lighter to operate. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 21, 2023 Author Share Posted January 21, 2023 1/21/23 - Update # Session 2 # Session Time: 0450 LT # Session Duration: 19 minutes GRIP Sledge Hammer 7 lbs Warm-up • Wooden Stick Front Lever, 20x Main • Front Horizontal Deadlift, 1x (5, 5.5, 6) ffh • Rear Horizontal Deadlift, 1x (6, 7, 8) ffh • Front/Rear Lever, 5/5 @4/5 fffh • Front Lever, 20 @3 ffh • Rear Lever, 20 @4 ffh • Fingers Walk, 2x • Wooden Stick Front Lever, 50x -------------------------------------------------- # Session 3 # Session Time: 0520 LT # Session Duration: 8:12 minutes CALISTHENICS Burpees, Day 21 • 100 Burpees AFTER ACTION REPORT New PR in 100 Burpees: 8:12 Today's performance: 25/4 -------------------------------------------------- -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 21, 2023 Author Share Posted January 21, 2023 1/21/23 # Session 4 # Session Time: 0713 LT # Session Duration: 23 minutes GRIP Grippers • 100: 10x • 150: 10x • 200: 4 sets: L: 8,8,8,8, R: 6,8,7,6 • 200: Cluster Sets, 2/5 • 150: Cluster Sets, 8/8 • 100: Descending Pyramid, 40,30,20,10,9,....,1 -------------------------------------------------- # Session 5 # Session Time: 1453 LT # Session Duration: 20 minutes CALISTHENICS OTM • 3/5 50 mm Rope Pull-up • 3/5 Wide Grip Pull-up • 3/5 40 mm Rope Commando Pull-up • 3/5 Fat Gripz Pull-up -------------------------------------------------- # Session 5 # Session Time: 1855 LT # Session Duration: 15 minutes CALISTHENICS • Weighted Push-up Cluster Sets, 5x 5/4 @22 lbs # Rest between sets 15s # Rest between rounds 90s -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
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