mikhael Posted July 20, 2022 Author Share Posted July 20, 2022 7/20/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 30s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes • Power Breathing, 3 mikes • Box Breathing, 7x 5-5-5-5 Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0350 LT # Session Duration: 27 mikes CALISTHENICS • Vaccum Stomach, 20s/3 • Zatsiorsky's AB, 15/2 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • AB Reverse Crunch, 20s/5 • Side Plank, 20s/10 • HS Sit-up, 3x • Lying Leg Raise, 5/3 • Side Plank Hip Raises, 10/2 Superset, 2x • HS Push-up, 15x • Fingertips Plank, 20s • Pressing Chest Fly, 15s -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 21, 2022 Author Share Posted July 21, 2022 7/20/22 - Update GREASING THE GROOVE Grip Strength Practice, 5x • Zatsiorsky's AB, 20x 3s • HG150, 5 rep • 50mm Rope Grip Hang, 50-60s • Rope FPP --------------------------------------------------- 30-Day Hang Challenge. Day 23 - COMPLETED ________________________________ EOD REPORT Today's FPP sets: 12,10,8,8,6(D3) . FPP set of 6 reps on 50mm. Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 21, 2022 Author Share Posted July 21, 2022 7/21/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 29s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes • Box Breathing, 10x 4-4-4-4 Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 417 LT # Session Duration: 30 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Lying Leg Raise, 5/3 • Deaad Deaad Bug, 5/3 • HS Sit-up, 5/3 Superset, 2x • HS Push-up, 20x • Fingertips Plank, 20s • Pressing Chest Fly, 15s -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 21, 2022 Author Share Posted July 21, 2022 7/21/22 - Update # Session Time: 607 LT # Session Duration: 29 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@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 21, 2022 Author Share Posted July 21, 2022 7/21/22 - Update # Session Time: 1910 LT # Session Duration: 34 mikes CALISTHENICS Method 3/7 • Rope Triceps Extensions, • Rope Biceps Curls, AFTER ACTION REPORT Method 3/7: https://www.t-nation.com/training/muscle-growth-workout-bodybuilding-sets-reps/ --------------------------------------------------- GREASING THE GROOVE Grip Strength Practice, 5x • Zatsiorsky's AB, 10x 3s • 50mm Rope FPP • 50mm Wooden Log Hang, 60s --------------------------------------------------- 30-Day Hang Challenge. Day 24 - COMPLETED ________________________________ EOD REPORT Today's FPP sets: 12,10,10,8,6 (D4) . All sets of FPP were performed on 50mm Rope. 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 22, 2022 Author Share Posted July 22, 2022 7/22/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): not checked • OA Calm Breathing, 5 mikes • Tummo Meditation, 10 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 402LT # Session Duration: 25 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Lying Leg Raise, 5/3 • Deaad Deaad Bug, 5/3 • HS Sit-up, 5/3 Superset, 2x • HS Push-up, 15x • Fingertips Plank, 20s • Pressing Chest Fly, 15s -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 22, 2022 Author Share Posted July 22, 2022 7/22/22 - Update # Session Time: 1020 LT # Session Duration: 46 mikes RUCKING • Distance 2.87 mi • Weight, 22lbs weighted vest plus a backpack AFTER ACTION REPORT It's rainy weather today, so beside the 22lbs weighted vest I also took a backup with a jacket in case of rain. Fortunately it wasn't, and I marched a slightly longer, and slightly faster. My gear consists of phone in case of an emergency, and also with an podcast app lunched (I was listening Jocko entire distance), and a knife (never know what can happen). --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 22, 2022 Author Share Posted July 22, 2022 7/22/22 - Update # Session Time: 1500 LT # Session Duration: 22 mikes LOADED CARRIES • Kettlebell Mile with 16kg AFTER ACTION REPORT No stops. Switching hands every 100-150 steps. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 22, 2022 Author Share Posted July 22, 2022 7/22/22 - Update GREASING THE GROOVE Grip Strength Practice, 5x • Zatsiorsky's AB, 10x/2 3s • 50mm Rope FPP • 50mm Wooden Log Hang, 60-70s AFTER ACTION REPORT After the last set of Hangs I did some 7 lbs Sledge Hammer Swings, Levers, and Fingers Walk. --------------------------------------------------- 30-Day Hang Challenge. Day 25 - COMPLETED COMPLETED ________________________________ EOD REPORT Today's FPP sets: 12,12,10,8,6 (D5). I've just completed the first week of the Fighter Pull-Up Program on Ropes. Started on 40mm, ended on 50mm, and since it went pretty well I think I'll try to complete the next week also on 50mm Rope. 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 24, 2022 Author Share Posted July 24, 2022 7/23/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 32s • OA Calm Breathing, 5 mikes • Tummo Meditation, 7 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0355 LT # Session Duration: 28 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Lying Leg Raise, 5/5 • Deaad Deaad Bug, 5/4 • HS Sit-up, 5/4 Superset, 2x • HS Push-up, 15x • Fingertips Plank, 20s • Pressing Chest Fly, 15s -------------------------------------------------- # Session Time: 0500 LT # Session Duration: 25 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 2A Swing, 7 reps OTM for 15 sets @40 • TGU, 1/10 @16 --------------------------------------------------- GREASING THE GROOVE Grip Strength Practice • 50mm Rope Hang, 40,40,50,50,50 After collecting first 3 minutes I did grippers session: • HG200, 1,2,2 • HG150, 10/3 • HG100, 50/1 --------------------------------------------------- 30-Day Hang Challenge. Day 26 - MISSED ________________________________ EOD REPORT Today's FPP: OFF (D6) 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 24, 2022 Author Share Posted July 24, 2022 7/24/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 34s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 0355 LT # Session Duration: 28 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Lying Leg Raise, 5/5 • Deaad Deaad Bug, 5/5 • HS Sit-up, 5/4 • HS Push-up Ladder, 3,6,9,12 • Fingertips Plank, 30s • Pressing Chest Fly, 15s/3 -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 25, 2022 Author Share Posted July 25, 2022 7/24/22 - Update # Session Time: 1608 LT # Session Duration: 34 mikes GRIP • HG150, Method 3/7 CALISTHENICS/ISOMETRICS Superset 1, 3x Push-up, 10x • (ISO) Pressing Chest Fly, 10s Superset 2, 3x • (ISO) RB Lateral Shoulder Raise, 10s • (ISO) External Shoulder Rotation, 10s Method 3/7 • KB Triceps Skullcrasher, @24 • KB Biceps Curl, @24 -------------------------------------------------- GREASING THE GROOVE Grip Strength Practice • FPP (D7), 14,12,10,8,6 Sets: 14x on 50mm Rope, 12x on Rings, 10x on 50mm Rope, 8x on 50mm Rope, 6x on a Fat Bar as Chin-ups --------------------------------------------------- 30-Day Hang Challenge. Day 27 - MISSED ________________________________ EOD REPORT Today I have collected only 3:30 of Fat Grip Hangs, performed in sets of 30s. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 25, 2022 Author Share Posted July 25, 2022 7/25/22 # Wake-up Time: Zero-Dark-Thirty (250 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 38s • OA Calm Breathing, 5 mikes • Tummo Meditation, 7 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 432 LT # Session Duration: 27 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Lying Leg Raise, 10/2 • Deaad Deaad Bug, 10/2 • HS Sit-up, 5/3 Superset, 2x • HS Push-up, 12x • Fingertips Plank, 20s • Pressing Chest Fly, 15s Strength Skill Practice • One-Arm Push-up -------------------------------------------------- # Session Time: 412 LT # Session Duration: 31 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 1A Swing, 10/8 @40, 10/2 @48 • TGU, 1/10 @24 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 26, 2022 Author Share Posted July 26, 2022 7/25/22 - Update # Session Time: 1950 LT # Session Duration: 22 mikes CALISTHENICS Warm-up • HS Push-up, 5x Main • OA Push-up Progression, (3R,3L)/3 • One Leg Tuck Front Lever, 5s/2 • Pull-up, 7x 40mm Rope • Sledge Hammer Front Lever, 3,4,5,6,7 @7lbs • Sledge Hammer Rear Lever, 3,4,5,6,7 @7lbs • Sledge Hammer Fingers Walk --------------------------------------------------- GREASING THE GROOVE Grip Strength Practice, 5x • Fat Grip Hang, 60,60,60,30s --------------------------------------------------- ________________________________ EOD REPORT It wasn't as good day as usually, but neither a bad one. FPP got tougher since the top sets is 14 reps, so it might be a good idea to switch to something different. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 26, 2022 Author Share Posted July 26, 2022 7/26/22 # Wake-up Time: Zero-Dark-Thirty (255 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 34s • OA Calm Breathing, 5 mikes • Tummo Meditation, 5 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) # Session Time: 340 LT # Session Duration: 20 mikes CALISTHENICS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/10 • Deaad Deaad Bug, 10/2 • Lying Leg Raise, 5/3 • HS Sit-up, 5/3 • Side Plank, 30s/1 Superset, 2x • HS Push-up, 15x • Fingertips Plank, 20s • Pressing Chest Fly, 15s • RB Lateral Shoulder Raise, 15s -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 26, 2022 Author Share Posted July 26, 2022 7/26/22 - Update # Session Time: 1910 LT # Session Duration: 23 mikes GRIP Grippers • HG200, 2, 1/6 • HG150, 10/5 Sledge Hammer 7lbs • Front Lever, 5/5 • Rear Lever, 5/5 • Fingers Walk, 1x Grippers • HG100, 50,30,20 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 27, 2022 Author Share Posted July 27, 2022 7/27/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 30s • OA Calm Breathing, 5 mikes Counted 46 breaths • Tummo Meditation, 7 mikes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) ABS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/8 • Lying Leg Raise, 5/3 • Dead Bug, 10x • HS Sit-up, 5/3 -------------------------------------------------- # Session Time: 0406 LT # Session Duration: 30 mikes SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 2A Swing, 7 reps OTM for 15 sets @48 • TGU, 1/10 @24 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 27, 2022 Author Share Posted July 27, 2022 7/27/22 - Update # Session Time: 0647 LT # Session Duration: 43 mikes ABS • Zatsiorsky's AB, 20x 3s • Dead Bug, 10x • Dragon Flag, 3/3 • Fat Grip HLR, 5/3 • Windshield Wipers, 10/3 # L+R = 1 rep • KB Pull-Through, 10/2 @35lbs • Horizontal Wood Chop, 20x @3block GRIP • One-Arm Plate Pinch Hold, 5/3 @44lbs • Two-Arm Double Plate Pinch Hold, 5/2 @88lbs LOADED CARRIES • Fat Grip Farmer's Carry, 80 steps x 2 @106lbs • Fat Grip Farmer's Carry, 20 steps x 5 @ 158lbs • Farmer's Carry, 50 steps x 4 @ 158lbs AFTER ACTION REPORT The day had been started at Zero-Dark-Thirty, as usual. After a few minutes of meditation and breathing exercises I rolled in S&S session. As in the book, every second, or third session practice swings Two-Arm, so I did it, but instead of 40 I grabbed the Beast. It was not heavy, neither light, but doable. Then a cup of coffee, and go to the Base. I turned off thinking about at what time should I do another session, and right after reaching my office I packed a backpack and went to a gym. Thus, at 0800 LT I have already completed two strength practice session. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 27, 2022 Author Share Posted July 27, 2022 7/27/22 - Update # Session Time: 2005 LT # Session Duration: 17 mikes # Unit: lbs CALISTHENICS Weighted Pull-up Week 1, Session 1, Heavy Day Warm-up • Pull-up Ladder, 1,2,3 Main • Weighted Pull-ups, 3/5 @35 Resting 3 mikes between sets AFTER ACTION REPORT Didn't test RM prior to the plan but the weight allowed me to perform all sets with good form. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 28, 2022 Author Share Posted July 28, 2022 7/28/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 30s • OA Calm Breathing, 5 mikes Counted 46 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) ABS • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20x 3s • HS Plank, 10s/5, • One-Arm Forearm Plank, 10s/8 • Dead Bug, 15x • HS Sit-up, 3/7 • HLR to 90 deg, 3/3 -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 28, 2022 Author Share Posted July 28, 2022 7/28/22 - Update # Session Time: 0635 LT # Session Duration: 40 mikes CALISTHENICS/ISOMETRICS/WEIGHTS Warm-up • Zatsiorsky's AB, 20x 3s • Dead Bug, 10x • Paradox Breathing Crunch, 10/2 Main Skill Practice • Adv Tuck Front Lever, 6s/5 • One-Arm Push-up Assisted, 2/3 Weights • Fat Grip Dumbells Biceps Curl, 7/3 @2x26lbs • EZ Bar Scullcrashers, 7/3 @44lbs + bar weight ABS • Dragon Flag, 2/2 • HLR, 3/3 • Around the World Negative, 1/3 AFTER ACTION REPORT A half of the session was as planned, a second half was more a freestyle, I writing about Curls, Triceps, and the last evolution in ABS part. I don't know if I call it correctly, but it goes like this: from hanging raised the legs, then lowered to a side until full hang. I really like doing Windshield Wipers, but this exercise is much harder. In HLR I did only three sets of three. First, because my ABS worked in the Zero-Dark-Thirty, and then in warm-up part, second I fully contracted the muscles and had started each rep from Hollow position. Another interesting thing to share is about Paradox Breathing Crunch. This exercise is no joke, and really hit the abs if done as prescribed, and I tried as hard as I could to do that. -------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 29, 2022 Author Share Posted July 29, 2022 7/28/22 - Update # Session Time: 1950 LT # Session Duration: 28 mikes GRIP • 50mm Rope Hang, 70s, 60s, 60s Rest 2 mikes between sets • Fat Grip Bar Hang, 30s/3 Rest 30s between sets • Fingertips Push-up, 5/3 • Rubber Band Fingers Extension, 100x per hand • Newspaper Shrunk, 5p (p=page) -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 29, 2022 Author Share Posted July 29, 2022 7/29/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • BOLT (Body Oxygen Level Test): 33s • OA Calm Breathing, 5 mikes Counted 35 breaths Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session Time: 0358 LT # Session Duration: 34 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 Main • 1A Swing, 10/6 @40, 10/4 @48 • TGU, 1/10 @24 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 29, 2022 Author Share Posted July 29, 2022 7/29/22 - Update # Session Time: 0834 LT # Session Duration: 44 mikes ABS • Zatsiorsky's AB, 20x 3s • Dead Bug, 20x • Around the World Negative, 1/5 GRIP • One-Arm Plate Pinch Hold, 10s/5 @33lbs • One-Arm Plate Pinch Hold, 10s/3 @44lbs • Two-Arm Double Plate Pinch Hold, 5/2 @88lbs LOADED CARRIES • Fat Grip Farmer's Carry, 20 steps x 10 @ 158lbs • Fat Grip Suitcase Carry, 50 steps x 2 @158lbs • Farmer's Carry, 50 steps x 2 @ 158lbs -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted July 29, 2022 Author Share Posted July 29, 2022 7/29/22 - Update # Session Time: 1700 LT # Session Duration: 20 mikes # Unit: lbs CALISTHENICS Weighted Pull-up Week 1, Session 2, Light Day Warm-up • 40mm Rope Pull-up Ladder, 1,2,3 Main • Weighted Pull-up, 3/5 @22 Resting 3 mikes between sets. Wrapped up with GRIP Grippers • HG200, 1/3 • HG150, 10/1 AFTER ACTION REPORT The second session of the Pull-up plan in accordance with the Programming Improv article. Set 3, and 4 with Fat Gripz. -------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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