mikhael Posted July 11, 2022 Author Share Posted July 11, 2022 7/11/22 - Update GREASING THE GROOVE • HG200, sets of 1 rep Completed 6-7 sets. --------------------------------------------------- 30-Day Hang Challenge. Day 14 - COMPLETED Hangs on the 50 mike-mike rope, alternated with 40mm rope, and log hangs. Additionally did 3,5, and Pull-ups on the 40mm rope. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 12, 2022 Author Share Posted July 12, 2022 7/12/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 40s • OA Calm Breathing, 5 mikes • Box Breathing, 10x 4-4-4-4 • Power Breathing, 3 mikes • Meditation, 10 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) Calisthenics • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 5/5 • HS Plank, 10s/5 • One-Arm Forearm Plank, (10sL+10sR) /5 • Side Plank, (10sL+10sR) /5 • AB Reverse Crunch, 20s/3 • HS Sit-up, 5/3 • Lying Leg Raise, 5/3 • HS Push-up, 10/3 Superset with Pressing Chest Fly, 10s/3 • Fingertips Plank, 20s/1 • Fingertips Push-up, 2x -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 12, 2022 Author Share Posted July 12, 2022 7/12/22 - Update # Session Time: 0455 LT # Session Duration: 27 mikes # Unit: kg SIMPLE & SINISTER From Simple to Sinister Week 1, Session 2 Warm-up • Push-up, 15/2 • Halo, 20@16 Main • 1A Swing, 10/8 @40 • TGU, 1/10 @16 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 13, 2022 Author Share Posted July 13, 2022 7/12/22 - Update GREASING THE GROOVE Mini session, 2 rounds • Rope Grip Hang, 30s on 50mm • Rope Pull-up, 5x • Fat Log Hang, 30s • Stone One-Arm Curl, 5/3 Completed 3 mini sessions • HG200, sets of 1 rep Completed 5 sets. --------------------------------------------------- 30-Day Hang Challenge. Day 15 - COMPLETED 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 13, 2022 Author Share Posted July 13, 2022 7/13/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 33s • OA Calm Breathing, 5 mikes • Power Breathing, 3 mikes • Tummo Breathing, 1 cycle Breath Holds: 1:36 Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) Calisthenics • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 5/5 • HS Plank, 10s/5 • One-Arm Forearm Plank, 10s/10 • Side Plank, 15s/10 • AB Reverse Crunch, 20s/3 • HS Sit-up, 5/4 • Lying Leg Raise, 5/3 • HS Push-up, 10/3 • Fingertips Plank, 10s/3 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 14, 2022 Author Share Posted July 14, 2022 7/13/22 - Update GREASING THE GROOVE • 50mm Rope Grip Hang, a set followed by Collected 7:30 mikes. Performed 9 sets. Hang duration 40-60 seconds. • 7x 40mm Rope Pull-up, Completed 7 sets. • HG200, sets of 1 rep, Performed 5 reps. --------------------------------------------------- 30-Day Hang Challenge. Day 16 - COMPLETED ________________________________ LOG NOTES An interesting thing was observed. For a few days in the vast majority I was hanging on ropes using a garden gloves. Today I grabbed the 50 mike-mike with a chalk on my hands and I hanged for 1 minute quite easily. Progression? Could be. Nevertheless, I'm continuing hangs with chalk and going to try reduce the number of sets that covers 7 mike of hangs to 6. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 14, 2022 Author Share Posted July 14, 2022 7/14/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 32s • OA Calm Breathing, 5 mikes • Power Breathing, 3 mikes • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) Calisthenics • Vaccum Stomach, 20s/2 • Zatsiorsky's AB, 5/3 • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10, # 5/2 • Side Plank, 15s/10 # 10s Rest between sets • AB Reverse Crunch, 20s/3 • HS Sit-up, 5/3 • Lying Leg Raise, 5/3 • HS Push-up, 10/2 -------------------------------------------------- # Session Time: 0520 LT # Session Duration: 24 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10@16 Main • 2A Swing, 7 reps OTM for 15 sets @40 • TGU, 1/10 @16 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 15, 2022 Author Share Posted July 15, 2022 7/14/22 - Update # Session Time: 1425 LT # Session Duration: 30 mikes # Unit: kg CALISTHENICS/ISOMETRICS Superset 1, 3x • HS Push-up, 10x • Rope Inverted Row, 8x • Lateral Shoulder Raise, 10s • Pressing Chest Fly, 10s • Kettlebell Row, 3x @40 • External Shoulder Rotation, 10s Superset 2, 2x • Rope Triceps Extensions, 10x • Rope Biceps Curls, 10x • Kettlebell Horizontal Hold, 10x @16 Wrapped up with • Kettlebell One-Arm Side Bend, 3x @40 • 40mm Rope HLR, 5/2 --------------------------------------------------- GREASING THE GROOVE Mini session, x • HG200, 1 rep, • 50mm Rope Grip Hang, 40-50s • 40mm Rope Pull-up, 8x • 50mm Wooden Log Hang, 30-40s --------------------------------------------------- 30-Day Hang Challenge. Day 17 - COMPLETED Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 15, 2022 Author Share Posted July 15, 2022 7/15/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 35s • OA Calm Breathing, 5 mikes • Power Breathing, 3 mikes • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0400 LT # Session Duration: 26 mikes CALISTHENICS • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 7/2 • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Side Plank, 15s/10 • AB Reverse Crunch, 20s/3 • HS Sit-up, 5/3 • Lying Leg Raise, 5/3 • HS Push-up, 10/2 • Fingertips Plank, 10s/2 -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 15, 2022 Author Share Posted July 15, 2022 7/15/22 - Update # Session Time: 0614 LT # Session Duration: 25 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/3@16 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @16 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 15, 2022 Author Share Posted July 15, 2022 My current grip training tools 3 Quote Link to comment Share on other sites More sharing options...
matek Posted July 15, 2022 Share Posted July 15, 2022 3 hours ago, mikhael said: My current grip training tools Looks good. A lot of things can be done with those ropes. Just make sure those ladder steps hold... 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 15, 2022 Author Share Posted July 15, 2022 10 hours ago, matek said: Looks good. A lot of things can be done with those ropes. Just make sure those ladder steps hold... They're good. 7/15/22 - Update GREASING THE GROOVE Mini set, 4x • Zatsiorsky's AB, 7x 5s • HG200, 1 rep with 5s close hold • 50mm Rope Grip Hang, 40-50s • 40mm Rope Pull-up Ladder, 1,2,3,4 • 50mm Wooden Log Hang, 40-50s --------------------------------------------------- 30-Day Hang Challenge. Day 18 - COMPLETED 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 16, 2022 Author Share Posted July 16, 2022 7/16/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 30s • OA Calm Breathing, 5 mikes • Power Breathing, 3 mikes • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0401 LT # Session Duration: 21 mikes CALISTHENICS • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 7x 5s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Side Plank, 15s/10 • AB Reverse Crunch, 15s/5 • HS Sit-up, 5/3 • Lying Leg Raise, 5/3 • HS Push-up, 10/2 • Fingertips Plank, 10s/2 -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 17, 2022 Author Share Posted July 17, 2022 7/16/22 - Update GREASING THE GROOVE Mini session, 4x • Zatsiorsky's AB, 10x 3s • HG200, 1 rep with 5s close hold • 50mm Rope Grip Hang, 40-60s AFTER ACTION REPORT Today's grip Strength mini sessions of hangs without Rope Pull-ups. --------------------------------------------------- 30-Day Hang Challenge. Day 19 - COMPLETED 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 17, 2022 Author Share Posted July 17, 2022 7/17/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 30s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes • Power Breathing, 3 mikes • Box Breathing, 10x 4-4-4-4 Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0400 LT # Session Duration: 27 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15/2 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • AB Reverse Crunch, 20s/5 • Side Plank, 15s/10 Superset, 3x • HS Sit-up, 5x • Lying Leg Raise, 5x Superset, 5x • HS Push-up, 10x • Pressing Chest Fly, 10s • Fingertips Plank, 10s -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 18, 2022 Author Share Posted July 18, 2022 7/18/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 23s • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0343 LT # Session Duration: 25 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15/2 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • AB Reverse Crunch, 15s/5 • Side Plank, 15s/10 Superset, 3x • HS Sit-up, 5x • Lying Leg Raise, 5x Superset, 2x • HS Push-up, 10x • Pressing Chest Fly, 10s • Fingertips Plank, 10s • One-Arm Push-up Assisted, 1/2 -------------------------------------------------- # Session Time: 0428 LT # Session Duration: 25 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 1A Swing, 10/10 @40 • TGU, 1/10 @16 --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 18, 2022 Author Share Posted July 18, 2022 7/18/22 - Update 40mm Rope Pull-up Test: 12 reps. Now, according to the test outcomes, here is the FPP plan I'm about to start: Day 1: 12, 10, 8, 6, 4 Day 2: 12, 10, 8, 6, 6 ..you get the idea. All (or almost all) Pull-ups are gonna be performed on 40mm Rope. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 18, 2022 Author Share Posted July 18, 2022 Day 1 has started. Did another set of 12 on 40 mike-mike Rope. Before Pull-ups performed Zatsiorsky's AB, 15x 3s Heavy Grip gripper, 2x, second reps with 5s close hold 50 mike-mike Rope Hang, 50s. This is my today's GTG routine. Planning to complete it 5 times. More in EOD Report. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 18, 2022 Author Share Posted July 18, 2022 7/18/22 - Update GREASING THE GROOVE Strength Practice Session, 5x • Zatsiorsky's AB, 15x 3s • HG200, 2 rep, the second rep with 5s close hold • 50mm Rope Grip Hang, 50s • 40mm Rope FPP --------------------------------------------------- 30-Day Hang Challenge. Day 21 - COMPLETED ________________________________ EOD REPORT Today's FPP sets: 12,10,8,6,4 (D1). FPP sets 12,10, and 8 on 40mm Rope. Sets 6 and 4 on 50mm. Additionally, from the second session I wrapped up the above with 60 seconds One-Arm Stone Pinch Hold. 2 Quote Link to comment Share on other sites More sharing options...
matek Posted July 19, 2022 Share Posted July 19, 2022 12 hours ago, mikhael said: 7/18/22 - Update 40mm Rope Pull-up Test: 12 reps. Now, according to the test outcomes, here is the FPP plan I'm about to start: Day 1: 12, 10, 8, 6, 4 Day 2: 12, 10, 8, 6, 6 ..you get the idea. All (or almost all) Pull-ups are gonna be performed on 40mm Rope. When I did this type of training in the past (not with this type of rope, but same idea) what helped me a lot to progress is grabbing one end of the rope lower than the other (or sliding the rope to that position, doesn't matter). Of course always switching hands for balance. Just an idea. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 19, 2022 Author Share Posted July 19, 2022 Thanks @matek I will this idea. Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 19, 2022 Author Share Posted July 19, 2022 7/19/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Pray, gratitude • BOLT (Body Oxygen Level Test): 33s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes • Power Breathing, 3 mikes • Box Breathing, 5x 5-5-5-5 Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0405 LT # Session Duration: 31 mikes CALISTHENICS • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 15/3 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • AB Reverse Crunch, 20s/5 • Side Plank, 20s/10 • HS Sit-up, 5x • Lying Leg Raise, 5x • Side Plank Hip Raises, 10/2 Superset, 5x • HS Push-up, 15x • Fingertips Plank, 20s • Pressing Chest Fly, 15s -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 19, 2022 Author Share Posted July 19, 2022 7/19/22 - Update # Session Time: 0530 LT # Session Duration: 24 mikes # Unit: kg SIMPLE & SINISTER Strength Practice Warm-up • Halo, 10/2@16 Main • 2A Swing, 7 reps OTM for 15 sets @40 • TGU, 1/10 @16 --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 19, 2022 Author Share Posted July 19, 2022 7/19/22 - Update GREASING THE GROOVE Grip Strength Practice, 5x • Zatsiorsky's AB, 20x 3s • HG200, 1 rep • 50mm Rope Grip Hang, 50s • 40mm Rope FPP --------------------------------------------------- 30-Day Hang Challenge. Day 22 - COMPLETED ________________________________ EOD REPORT Today's FPP sets: 12,10,8,6,6(D2) . FPP the last set was done on 50mm rope 1 Quote Link to comment Share on other sites More sharing options...
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