mikhael Posted January 22, 2023 Author Share Posted January 22, 2023 1/22/23 # Wake-up Time: Zero-Dark-Thirty (0230 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0350 LT # Session Duration: 13 minutes CALISTHENICS Burpees, Day 22 • 120 Burpees AFTER ACTION REPORT PR: 100 Burpees in 8:12 Today's performance: 20/6, Resting 1 minute between sets. -------------------------------------------------- # Session 2 # Session Time: 0420 LT # Session Duration: 12 minutes Q&D Bodyweight Power Push-ups & Jump Squats • Total reps: 40 • Reps/Sets: 10/2 -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 23, 2023 Author Share Posted January 23, 2023 (edited) 1/23/23 # Wake-up Time: Zero-Dark-Thirty (0244 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up • Muscle Tension -------------------------------------------------- # Session 1 # Session Time: 0336 LT # Session Duration: 26 minutes SIMPLE & SINISTER • Goblet Squat, 5/3 @40 • 1H Swing, 10/10 @48 • TGU, 1/8 @24, 1/2 @32 -------------------------------------------------- # Session 2 # Session Time: 0406 LT # Session Duration: 7 minutes CALISTHENICS • Pull-up, 3/5 @16 -------------------------------------------------- # Session 3 # Session Time: 0426 LT # Session Duration: 11 minutes CALISTHENICS Burpees, Day 23 • 100 Burpees AFTER ACTION REPORT PR: 100 in 8:12 Today's performance: 5 sets of 20, resting 1 minute between. -------------------------------------------------- # Session 4 # Session Time: 0454 LT # Session Duration: 30 minutes GRIP Grippers • 100: 10x • 150: 10x • 200: 6/6 • CoC #2: close attempt, 1x - failed • 200: Cluster Sets, 2/6 • 150: Cluster Sets, 8/8 • 200: Iso-close-hold, 5s/5 • 100: Max Rep Set, 85x -------------------------------------------------- # Session 5 # Session Time: 0730 LT # Session Duration: 27 minutes WEIGHTLIFTING & CALISTHENICS Warm-up Deadlift, 5x @220 lbs Main Deadlift, 5/2 @308 lbs Pull-up & Burpees 10 Rounds OTM 4 Pull-ups 1 Navy SEAL Burpee 7 Rounds OTM 3 Pull-ups 2 Navy SEAL Burpees 3 Rounds OTM 6 Chin-ups 2 Navy SEAL Burpees -------------------------------------------------- Edited January 23, 2023 by mikhael 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 23, 2023 Share Posted January 23, 2023 Nice grip work, killer Deadlifts 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 23, 2023 Author Share Posted January 23, 2023 37 minutes ago, John Knowlton said: Nice grip work, killer Deadlifts In DL I used 82%RM, so it was OK. When it comes to the Grippers session, I'm finally able to close my unrated 200 lbs gripper 6 times in 6 sets, but still something is missing when trying to close #2. More work is needed. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 24, 2023 Author Share Posted January 24, 2023 1/24/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Super Joints Strength-Flexibility Drills ABS Routine OA Forearm Plank HS Plank Side Plank HS Sit-up Muscle Tension -------------------------------------------------- # Session 1 # Session Time: 0333 LT # Session Duration: 31 minutes CLUBBELLS Warm-up 1A Inside/Outside Circle, 20/2 @13 Shield Cast, 20/2 @13 Main Inside/Outside Circle, 1A, 10/10 @22 Inside Circle, 1A, 5/10 @22 Outside Circle, 1A, 5/10 @22 Shield Cast, 10/10 @22 Gamma Cast, 30/2 @31 Helix Cast, 20/4 @31 Pullover/Push-Press, 10/5 x3 -------------------------------------------------- # Session 2 # Session Time: 0420 LT # Session Duration: 7:44 minutes CALISTHENICS Burpees, Day 24 100 Burpees AFTER ACTION REPORT New PR: 100 in 7:44! Today's performance: 50,25,25 -------------------------------------------------- # Session 3 # Session Time: 0440 LT # Session Duration: 8 minutes WEIGHTED CALISTHENICS Pull-up, 5/2 @35 lbs -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 24, 2023 Author Share Posted January 24, 2023 1/24/23 - Update # Session 4 # Session Time: 0809 LT # Session Duration: 69 minutes WEIGHTLIFTING & CALISTHENICS --- STRENGTH--- Warm-up Deadlift, 5x @176 lbs Main Deadlift, 5x 319, 5x @286 lbs ---POWER--- Q&D BODYWEIGHT Power Push-ups & Jump Squats, 5x 5/4 ---ENDURANCE--- CALISTHENIC Cluster Sets 3x 3,3,3 Pull-ups 3x 3,3,3 Rings Pull-ups 3x 4,4,4 Chin-ups in supersets with Leaning Forward Triceps Extension, 10/3 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 28, 2023 Author Share Posted January 28, 2023 1/28/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up • Muscle Tension -------------------------------------------------- # Session 1 # Session Time: 0341 LT # Session Duration: 19 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/4 @13 • Shield Cast, 10/4 @13 Main • 1A Inside/Outside Circle, 10/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 30/2 @31 • Helix Cast, 20/4 @31 • Pullover/Push-Press, 10/5 x3 AFTER ACTION REPORT Faster that usual, low volume, higher density, thus only 19 minutes instead of 30, or more. -------------------------------------------------- # Session 2 # Session Time: 0413 LT # Session Duration: 20 minutes CALISTHENICS 10 Rounds • 4 Pull-up • 10 Burpees AFTER ACTION REPORT A set of Pull-up/Chin-up every even minute, a set Burpees every odd minute. Set 6, and 10: 6 Chin-ups. Total Pull-ups in this session: 44. -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 28, 2023 Author Share Posted January 28, 2023 1/28/23 - Update # Session 3 # Session Time: 0543 LT # Session Duration: 10 minutes GRIP Grippers • 100: 10x • 150: 10x • 200: 5 sets: L: 5,6,6,5,6, R: 3,5,5,5,5 • 150: Cluster Sets, 8/6 -------------------------------------------------- # Session 4 # Session Time: 0647 LT # Session Duration: 4 minutes GRIP Grippers • 150: 10x • 200: 5/2 -------------------------------------------------- # Session 5 # Session Time: 1630 LT # Session Duration: 23 minutes RUNNING & CALISTHENICS • Run 1 mi • Rings Pull-up, 6,5,5 • Chin-ups, 5,5 • Bodyweight Inverted Row, 15/2 • Leaning Forward Triceps Extension, 10/3 • Run 1 mi -------------------------------------------------- # GREASING THE GROOVE Pull-up, 10,10,10 ____________________________________ EODREP Today's Pull-up Reps: 100 Total Pull-ups since 1/23/23: 655 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 29, 2023 Author Share Posted January 29, 2023 1/29/23 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0351 LT # Session Duration: 21:16 minutes CALISTHENICS Burpees • 100 6 CT Burpees • 50 Navy SEAL Burpees AFTER ACTION REPORT (PR: 100 in 7:44) Total Burpees: 150 Total Push-ups: 250 -------------------------------------------------- # Session 2 # Session Time: 0526 LT # Session Duration: 10 minutes CALISTHENICS Legs • 2x Leg Blaster • 2x20 Calf Raises • 2x10 Reverse Nordic Curls • 2x10 One-Leg Hip Raises -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 29, 2023 Author Share Posted January 29, 2023 1/29/23 - Update # Session 3 # Session Time: 0847 LT # Session Duration: 27 minutes CALISTHENICS • 4 Pull-up OTM for 5 minutes • 4 Rings Pull-up OTM for 5 minutes • 6 Neutral Grip Pull-up OTM for 5 minutes /..then../ 5 Rounds • 8 Inverted Row • 8 Leaning Forward Triceps Extension /..then../ 5 Rounds • 6 Chin-up • 6 Dips AFTER ACTION REPORT Total: 100 Pull-ups/Chin-ups: 100 reps -------------------------------------------------- 7 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 30, 2023 Author Share Posted January 30, 2023 1/30/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0341 LT # Session Duration: 19:30 minutes SIMPLE & SINISTER • Goblet Squat, 5/3 @40 • 1A Swing, 10/10 @48 • TGU, 1/10 @24 -------------------------------------------------- # Session 2 # Session Time: 0410 LT # Session Duration: 20:20 minutes CALISTHENICS Burpees • 100 6 CT Burpees • 50 Navy SEAL Burpees AFTER ACTION REPORT (PR: 100 in 7:44) Total Burpees: 150 Total Push-ups: 250 Performance: 6CT: 30,30,40, Rest 90s, then Navy SEAL. -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 30, 2023 Author Share Posted January 30, 2023 1/30/23 - Update # Session 4 # Session Time: 0811 LT # Session Duration: 45 minutes WEIGHTLIFTING Warm-up Deadlift, 5x @220 lbs Main Deadlift, 5/2 @308 lbs CALISTHENICS 3/10 Pull-up every 30s 12/3 @20kg Standing Cable Chest Fly 3/10 Neutral Grip Pull-up every 30s 12/3 @44 lbs Standing Cable Chest Fly Supersets, 2x 10 Chin-up 10@44 lbs Triceps Pulldown Supersets, Chin-ups & Triceps Pulldown AFTER ACTION REPORT Total Pull-ups: 100 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 30, 2023 Author Share Posted January 30, 2023 1/30/23 - Update # Session 3 # Session Time: 0515 LT # Session Duration: 16 minutes GRIP Grippers 100: 10x 150: 10x 200: 5 sets: L: 4,6,6,6,6,6,6, R: 4,4,6,4,6,6,6 150: 8/3 100: 50/1 -------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted January 30, 2023 Share Posted January 30, 2023 Nice work with the deadlifts and the grippers 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 30, 2023 Author Share Posted January 30, 2023 @John KnowltonWell, to be honest, my DL is ok, but strength in grippers decreased slightly. Maybe more work with them is what I need. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted January 31, 2023 Share Posted January 31, 2023 7 hours ago, mikhael said: @John KnowltonWell, to be honest, my DL is ok, but strength in grippers decreased slightly. Maybe more work with them is what I need. Awesome conditioning with those burpees, plus everything esle. Maybe you are tiring your hands out with all those warm up reps on gripper? Going off your last few sessions with them, you seem to do them later in the day. So you should already be warmed up and primed by then. By the time i sorta figured grippers out my goals changed, but i found less was way more and I was always better with them later in the day, or even more so on a Sunday on my day off. And chalk makes a huge difference. I avoided them on my grippers but it actually helps keep everything more consistent. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted January 31, 2023 Author Share Posted January 31, 2023 1/31/23 - Update # Wake-up Time: Zero-Dark-Thirty (0200 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0250 LT # Session Duration: 18 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 10/4 @13 • Shield Cast, 10/4 @13 Main • 1A Inside/Outside Circle, 10/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 30/2 @31 • Helix Cast, 20/4 @31 • Pullover/Push-Press, 10/5 x3 AFTER ACTION REPORT Faster then yesterday. Good. -------------------------------------------------- # Session 2 # Session Time: 0318 LT # Session Duration: 19:40 minutes CALISTHENICS Burpees • 100 6 CT Burpees • 50 Navy SEAL Burpees AFTER ACTION REPORT (PR: 100 in 7:44) Total Burpees: 150 Total Push-ups: 250 Performance: 6CT: 5x20, then Navy SEAL. -------------------------------------------------- # Session 3 # Session Time: 0351 LT # Session Duration: 18 minutes CALISTHENICS Legs 5 Rounds • Leg Blaster • 20 Calf Raises AFTER ACTION REPORT Total Squats: 350 ------------------------------------------------- @Blacksmith513 You may have right, I'll try the later the day. 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 1, 2023 Author Share Posted February 1, 2023 2/1/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Super Joints Strength-Flexibility Drills ABS Routine OA Forearm Plank HS Plank Side Plank HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0337 LT # Session Duration: 20 minutes SIMPLE & SINISTER 1A Swing, 10/10 @40 TGU, 1/10 @24 -------------------------------------------------- # Session 2 # Session Time: 0408 LT # Session Duration: 26:50 minutes CALISTHENICS Burpees 60 Navy SEAL Burpees 120 6 CT Burpees AFTER ACTION REPORT (PR: 100 in 7:44) Total Burpees: 180 Total Push-ups: 300 -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 2, 2023 Author Share Posted February 2, 2023 2/1/23 ( Update # Session 4 # Session Time: 1841 LT # Session Duration: 32 minutes CALISTHENICS • 4/10 Pull-up OTM • 3/10 40mm Rope Close Grip Pull-up OTM • 10,10,9,1 Chin-up ____________________________________ EODREP Today's Pull-up Reps: 100 Total Pull-ups since 1/23/23: 1068 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 2, 2023 Author Share Posted February 2, 2023 2/2/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills • ABS Routine ○ OA Forearm Plank ○ HS Plank ○ Side Plank ○ HS Sit-up -------------------------------------------------- # Session 1 # Session Time: 0350 LT # Session Duration: 26 minutes CLUBBELLS Warm-up • 1A Inside/Outside Circle, 20/2 @13 • Shield Cast, 20/2 @13 Main • 1A Inside Circle, 5/10 @22 lbs • 1A Outside Circle, 5/10 @22 • Shield Cast, 5/10 @22 • Gamma Cast, 30/2 @31 • Helix Cast, 20/4 @31 • Pullover/Push-Press, 10/5 x3 • Push-Press, 10/2 @22 -------------------------------------------------- # Session 2 # Session Time: 0430 LT # Session Duration: 20 minutes CALISTHENICS Burpees • 20 minutes 6 CT Burpees. Performed 212. AFTER ACTION REPORT (PR: 100 in 7:44) Total Burpees: 212 Total Push-ups: 212 -------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 2, 2023 Author Share Posted February 2, 2023 2/2/23 - Update # Session 3 # Session Time: 1026 LT # Session Duration: 30 minutes CALISTHENICS • 4 Pull-ups OTM for 20 minutes • 10, 2,2,3,4 Chin-ups • 8/3 40mm Ropes Leaning Forward Triceps Extension -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 3, 2023 Author Share Posted February 3, 2023 2/3/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0331 LT # Session Duration: 23 minutes A+A From Simple to Serious Endurance W1S3 • 1A Swing OTM, 10/22 @70 lbs -------------------------------------------------- # Session 2 # Session Time: 0405 LT # Session Duration: 7:35 minutes CALISTHENICS Burpees • 100 6 CT AFTER ACTION REPORT (NEW PR: 100 in 7:35) Total Burpees: 100 Total Push-ups: 100 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 3, 2023 Author Share Posted February 3, 2023 2/3/23 - Update # Session 3 # Session Time: 0505 LT # Session Duration: 25 minutes CALISTHENICS • 4 Pull-ups OTM for 25 minutes AFTER ACTION REPORT 15 set of Pull-ups, and 10 sets of Chin-ups. Two sets of the latter were 5 reps. Thus, 102 reps in total. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted February 6, 2023 Author Share Posted February 6, 2023 2/6/23 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE • Meditation, 5 min • Super Joints • Strength-Flexibility Drills -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 16 minutes A+A From Simple to Serious Endurance W2S1 • 1A Swing OTM, 10/16 @70 lbs -------------------------------------------------- # Session 2 # Session Time: 0410 LT # Session Duration: 20 minutes CALISTHENICS Burpees • 50 NS • 10 5-Pump • 70 6 CT AFTER ACTION REPORT (PRs: 100 6CT in 7:35 / 212 6 CT in 20 min / 105 NS in 20 min Total Burpees: 130 Total Push-ups: 270 Performance: First 50 Navy SEAL, right after NS 5-Pump Burpees, and finished max rep in remaining time of 20 minutes. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 6, 2023 Share Posted February 6, 2023 Nice 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.