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Marc’s training log

Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

24kg bell
12 minutes of swings - total 12 sets each of 7 two handed swings.

One set each of loaded carry’s - 24kg bell
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R


Cool down -
15 count plank
QL straddle stretch
90/90 stretch
Seated butterflies
 
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Tonight’s workout
Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

12 minutes of CPSq EMOM. 12 rounds - moved up to the 18kg bell.

Two sets each of loaded carry’s - double bells 18&20kg switching bells each set
Uneven Waiter- L/R
Uneven Racked- L/R
Uneven Suitcase- L/R

Cool down -
plank -20 count
QL straddle stretch
90/90 stretch
Seated butterflies.
 
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Tonight’s workout
Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

TGU 5 reps each side to elbow. 16kg bell

12 minutes of CPSq every 1.25-1.5 minutes - moved up to the 20kg bell.

Cool down -
plank -10 count
QL straddle stretch
90/90 stretch
Seated butterflies
 
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Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

24kg bell
12 minutes of swings & Jumping Jacks - total 6 sets each. Two handed swings x 10 reps.

One set each of loaded carry’s - 24kg bell
Goblet
Waiter- L/R
Racked- L/R
Suitcase- L/R


Cool down -
15 count plank
QL straddle stretch
90/90 stretch
Seated butterflies
 
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Tonight’s workout
Warms up - repeat x3
Saigon squat with kb curls
Bridge (but perform a naked TGU to standing)
Halos

5 minutes of TGU - got three rounds of high hip TGU. Taking it slow, trying to keep my extended leg grounded.

12 minutes of CPSq EMOM. 12 rounds - 20kg bell

Warm up and TGUs performed with the 16kg bell

Cool down -
plank -15 count
QL straddle stretch
90/90 stretch
Seated butterflies.
 
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Been away for a while with a cluster of migraines and generally feeling like crap. Decided to try The Red Zone again.

Started off with my usual warm up, but dropped the naked TGU

Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge
Halos

Started it off today with the 16kg bell and 3x5 L/R mil press, 3 sets of 10 one handed swings L/R, and finishing with 3x5 press again. Sticking with three sets of each this week. Will move to 4 sets next week and 5 sets the following. The plan is to drop back to 3 sets the 4th week and then three straight weeks of 5x5 sets before the next deload week and working in a heavier bell. Best laid plans and all that, let’s see what happens.
 
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Warms up - repeat x3 w/ 16kg bell
Saigon squat with kb curls
Bridge
Halos

3x5 mil press
5x5 one arm swings
3x5 mil press

2x5 Kroc rows L/R with the 20kg
2x5 cleans L/R with the 20kg

Also ordered a second 20kg e coat from Rogue today. Early birthday present to myself.
 
Been a while, but I’m back at it. Still have more drs visits to get out the way, but cleared to exercise

Taking it slow for now

Warms up - repeat x3
Box squat; body weight only
Bridge (but perform a naked TGU to standing)
Halos


12 minutes of swings: two handed sets of 5

loaded carry
Waiter- L/R
 
This seems to be evolving into something similar to Steve Baccari’s PM

Warms up - repeat x3
Box squat; body weight only
Bridge (but perform a naked TGU to standing)
Halos - 16kg bell

5 minutes of TGU, stopping at elbow - 16kg bell
Total of 5 L/R sets
 
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