Bret S. training log

[Bret S.]

Mon 2/5

AM - Walk

PM
4 Rounds
110lb band low press x 12
Pullup x 5

4 Rounds
110lb band low pull x 12
Ring pushup x 10

Mace
5 x 20 @22lb
5 x 20 @30lb

 

[Bret S.]

Tues 2/6

AM - 3.8 mi trail walk

PM
5k easy row 26:39
Walk

 

[Bret S.]

Wed 2/7

Snatch 20NR @24k

5 Rounds
20 Mace @26lb
10 Ring pushup
Walk

 

[Bret S.]

Fri 2/9

Out on the trail walking with Buddha this afternoon, little bit of running. Still not recovered from Sunday, recovery is coming very slowly from bigger efforts.

 

[Gary W]

Ive been practicing with my mace again, never did quite get the hang of it, i have a 6kg and it feels maybe a bit heavy for me

 

[Bret S.]

Ive been practicing with my mace again, never did quite get the hang of it, i have a 6kg and it feels maybe a bit heavy for me

Have you played around with rear pendulums? It gives your body a chance to adapt without using the full swing. You'll adapt, it just takes some time due to being such a foreign movement. Choking up a bit on the handle can help also.

 

[Gary W]

Have you played around with rear pendulums? It gives your body a chance to adapt without using the full swing. You'll adapt, it just takes some time due to being such a foreign movement. Choking up a bit on the handle can help also.

I have yeah, but as i do it in doors and limited by space im always worried im going to take one of the kids heads off so i stopped practicing.

 

[Bret S.]

I have yeah, but as i do it in doors and limited by space im always worried im going to take one of the kids heads off so i stopped practicing.

Finding the time and right place is tough when you have young kids, I was worried about the dog but he stays clear of it pretty well.

 

[Bret S.]

Sun 2/11

Mace
3 x 20 @13lb
5 x 20 @22lb

4 Rounds - Nice tricep pre-exhaust setup here
Band (110 lb) low fly/press x 10
Ring pushup x 8, 6, 6, 5

8 Chinup - Stopped at one set due to minor tennis elbow irritation

Low band pull - 110 lb
4 x 16

 

[Bret S.]

Mon 2/12
Walks

Tues 2/13
Walk

4 Rounds
DB bench press x 10 @35 lb
DB row x 10 @35lb

3 Rounds
DB bench press x 8 @50 lb
DB row x 10 @50 lb

3 Rounds
DB Hammer curl x 10 @35 lb
Close grip pushup on KB ball x 8


3 Rounds
DB Hammer curl x 10 @ 50lb
Band low press x 10 @ 110lb

4 Rounds
Concentration curl x 10 @25 lb
Tricep kickback x 10 @25 lb

Wed 2/14
3.75 mi walk
Walk

 

[Bret S.]

Thurs 2/15

AM - Walk

PM
10 Rounds
2hsw x 10 @32k
Mace x 20 @22lb

5 min row

Walk

 

[Bret S.]

Fri 2/16

AM - 4 mi walk/run-->1 mi

PM - Walk

 

[Bret S.]

Sat 2/17

AM - Dog training/walk

PM
4 Rounds
DB bench press x 10 @35 lb
DB row x 10 + 10 @35 lb

4 Rounds
DB bench press x 10 @50 lb
DB row x 10 + 10 @50 lb

4 Rounds
Bar curl x 10 @60 lb
Band low press x 10 @110 lb

4 Rounds
DB concentration hammer curl x 10 @35 lb
Band tricep pushdown x 10 @55 lb

 

[Bret S.]

Sun 2/18
Walk & walk

Mon
Am - 2 mi walk

PM
10 Rounds
2hsw x 10 @32k
Mace x 20 @22lb for the first 5, then 26lb for the next 5
Walk

 

[Bret S.]

Mon 2/19

10 Rounds
Low press with 110 lb bands x 10
Low pull with the same x 10

4 Rounds
DB bench press x 8 @50 lb
DB row 10 + 10 @50 lb

Walk

 

[Bret S.]

Wed 2/21

5 Rounds
Bar curl x 10 @50 lb
Band pushdown x 10-12

5 Rounds
Bar curl x 8 @60 lb
Band pushdown x 12-15

4 Rounds
DB Hammer curl x 8+8 @60 lb
Band tricep ext x 12-15

4 Rounds
DB concentration curl x 10 @25 lb
DB tricep kickback x 10 @25 lb

Walk

 

[Bret S.]

Thurs 2/22

Moving 4 mi -- run 2
Walk later

 

[Bret S.]

Fri 2/23 - Walks

Sat 2/24
Walk

5 Rounds
Low band press x 10-12 @110 lb
Low band pull x 10-12 @same

1 Round
DB bench press x 6 @60 lb These were a shock to the broken machine, no harm done.
DB row x 10+10 @60 lb

2 Rounds
DB bench press x 10 @50 lb
DB row x 10+10 @50 lb

 

[Bret S.]

Sun
Walk and walk

Mon 2/26
Moving 4 mi on trail --> run 2
Walk

 

[Bret S.]

Tues 2/27

Walk

4 Rounds
DB bench x 10 @50lb
DB row x 10+10 @50lb

4 Rounds
Band low press x 10 @110lb
Band low pull x 10 @110lb