mikhael training log

[mikhael]

2/6/23- Update 

 

# Session 3

# Session Time: 1710 LT 

# Session Duration: - - - minutes 

CALISTHENICS

    • Pull-up Ladder, 5x (1,2,3,4,5)

 

AFTER ACTION REPORT

Total Pull-ups in session: 105

Performance: one ladder, then Rest 10 minutes before next one. Did Bar Pull-up sets, 40mm, and 50mm Rope Pull-up, Chin-up.

--------------------------------------------------

# Session 4

# Session Time: 1930 LT 

# Session Duration: 15minutes 

CALISTHENICS

    • Pull-up Straight Set, 5/5

 

AFTER ACTION REPORT

Total Pull-ups in session: 25

____________________________________

EODREP

Today's Pull-up Reps: 100

Total Pull-ups since 1/23/23: 1665

 

[mikhael]

2/9/23

 

# 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: 20 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)/3 @31

--------------------------------------------------

# Session 2

# Session Time: 0415 LT 

# Session Duration: 11 minutes 

CALISTHENICS

Burpees 

    • 100 6 CT @22 lbs weighted vest 

 

AFTER ACTION REPORT

(PRs: 100 6CT in 7:35 / 212 6 CT in 20 min / 105 NS in 20 min

Total Burpees: 100

Total Push-ups: 100

Performance: 10/4, 20/3

--------------------------------------------------

# Session 3

# Session Time: 0440 LT 

# Session Duration: 20 minutes 

CALISTHENICS

    • Pull-up Ladder, 2x (1,2,3,4,5)

    • Chin-up Ladder, 1x (1,2,3,4,5)

    • Pull-up Straight Sets, 3/5 @22 lbs

 

AFTER ACTION REPORT

Total Pull-ups in session: 60

In between ladders performing Leaning Forward Triceps Extension, and OA RB Triceps Extension as superset.

--------------------------------------------------