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Since It Cost A Lot to Win (training log)

6-20-22

a.m. 10' OS resets. Run 41'14" 3.5 miles. 11'48" / mile 138 avg HR. NOSE BREATHING ONLY.; immediately to walk 40', 2.17 miles. 114 avg HR.
 
6-23-22

a.m. 20' OS resets with AF components.

p.m. Simple with 24kb
swings 5/5 x 10 in 14'39" (so, a little more deliberate than usual.)
1' rest
5x1 TGU each side (7'30" of TGU work)
total time: 23'09

immediately transition to 30' MAF treadmill work (133 avg HR), 2.36 miles. VERY SLOW WORK
 
6-24-22

"Gonna get there, I don't know..."
p.m. Strength Aerobics 19' of 1 C+P+Sq per side, Left then Right. Fast and loose drills between. 20 rounds.
finished with 5x2 pull ups. (9' of work).
 
6-25-22

a.m. Run 30' MAF, base building. 2.46 miles 136 AVG HR. 15' walk for cool down. 10' stretching.

p.m. Animal flow mobility work 40’
 
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6-26-22

a.m. Run 60', 5 miles. HR was higher than I wanted, but hills played a big part.
10' cool down walk.

p.m. 30' mobility, including Animal Flow and OS resets.
 
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6-27-22

217lb weigh in


a.m. Peloton 30' nice and easy. avg HR 107.
10' mobility.

p.m. 30' worked to full bridge. Mobilty work.
 
6-28-22

"Am I the driver or the driven..."


a.m. 25' mobility work. (OS; AF)

p.m. Simple 5/5 x 10 @24kb (12'42")
1' rest
5x1 TGU @24kb
total time: 23'24"
Note: took my time, esp on TGU. Avg HR 113
then, 10' of Animal Flow.
 
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6-29-22

"What you are , what you are meant to be..."

a.m. 50' conditioning on stationary bike. MAF protocol. 10’ post ride mobility.

p.m. 30' Animal Flow, finished with twist holds and bridges.
 
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6-30-22

"Other hand I heard it said
It's just as hard with the weight of lead...."


early a.m. Strength training
6' warm up including goblet squats
Double 24kb press ladders 1-2-3-4-3-2-1; 1-2-3-4-5-4-3-2-1 = 41 total reps
Pull up ladders: 1-2-1; 1-2-1; 1-2-1 = 12 total reps
5' mobility work (AF) = 40' of work


p.m. Animal Flow upper thoracic mobility. 55' including foam roller and twist work.

Note: this is some of the most effective mobility work I've done. The effects were immediate and lasting. Will revisit this rolling / holds protocol regularly. The key is to slow down and be very methodical with this particular session.
 
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7-1-22

"Get right to work if you have any sense..."

a.m. Run MAF 2.5 miles in 30', 135 avg HR. Hills are making HR spike. Need to smooth out the HR output.
1.5 mile cool down walk. 25'.
 
7-2-22

"Wave that flag...."

a.m. Walk 2.58 miles, 43'
Simple
5/5 x 10 at 24kb one arm swings in 10'09"
1' rest
5x1 TGU at 24kg each side.
total time 17'07"

pull ups 1-2-1 1-2-1 1-1-1-1 = 12 in 12'
 
7-3-22

a.m. Walk 86' 4.78 miles
a.m. Mobility work - OS, Animal Flow, L sit work. 20'

p.m. 60' on upper thoracic mobility. (50' Animal Flow for shoulders, 10' Bridges and twist work.)
note: same routine I did last Thursday. Revitalizing.

GTG - push ups 12-12-12 (36 total)
 
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Post Travel Notes (taken while on trip.)


7-4


Noon apnea training 15’ O2
11pm apnea training 845 cO2


7-5
Just arrived. Gotta move after a long day of air travel.

Active hang 5x20-30”

Arnold press
10/12kg
8/14kg
8/14kg
8/14kg

Reverse hyper
5-5-5

TRX
45 degree standing row
10-10-10

Active Hang


Pm

10 passive stretching


7-6-22

Am- 35’ run. Nasal vented breathing

Walked for 5 hours

Apnea 02 training 14’

Pm - Mike Tyson push ups 1-2-3-4-5-4-3-2-1 = 25

Evening 20’ OS RESETS and twist work



7-7-22

Pm apnea co2 training

10-10 -5 = 25 Mike Tyson push-ups


7-8-22

PM: Apnea training o2 12’

Tyson push ups
10-9-8-7-6-5-4-3-2-1=55
1-2-3-4-5-5-4-3-2-1=25

Total of 80

7-9

Rest

7-10

Walk 50’ with 10’ of mobility included
Walked for sightseeing the rest of the day.


7-11
Rest - travel


7-12
50’ walk

Arnold press
3*5 at 14kilo

Hammer curl
3*8 at 12kilo


7-13-22

Am- 1 hour walk


7-14 -22

Warm up OS 15’
Oh press 14kg db SLOWLY
2x5

Db
squats

12kg dbs -5
14kg dbs -5

3X1’ cross march with 1’ rest between

7-15-22 travel day. (Contracted Covid On this date. Pretty sure.)


Notes: Walked and walked and walked. Ate like a hog. Wish I could have carved out more time for structured mobility work.
 
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7-16-22

"Going back home that's what I'm gonna do..."

Back in the states

a.m. 20' OS Resets with crawling and marching.

a.m. 35' slow run.
3 miles, 11'34 pace. 150 Avg HR. Max at 169.
Tried to get back to MAF basics, but my numbers were way out of whack. Couldn't get HR down.

25' on stationary back to finish up my 1 hour of base-building cardio.

(Note: Approach will be day of Cardio, day of Strength, day of Flow (i.e., Play), on repeat for the next while...)
 
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7-17-22

"Fever roll up to a hundred and five..."

a.m. 10' OS Resets and diaphragmatic breathing.

p.m. 50' Animal Flow (upper thoracic, shoulder work), worked up to 3 full bridges of five breaths in bridge.

Note: was supposed to have a strength day but was very under the weather. The mobility work at a deliberate pace was perfect activity.
 
7-18-22

a.m. 20' OS resets and twist work.

p.m. 50 Mike Tyson push ups in GTG fashion.

notes: still under the weather.
 
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7-19-22

"Check my pulse, it don't change..."

a.m. 15' OS Resets and hip work.

GTG goblet squats 25 with 24kg bell.

p.m. 40' Animal Flow (strength, isometric emphasis)
 
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7-20-22

a.m. 20' OS Resets and twist work

a.m. 2.75 mile walk. 47’. Seeing what it feels like.

p.m. Burpies for 5' = 34. Very methodical. Skill work on Handstand. 30'.
 
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7-21-22

a.m. 45' of Mobility work including OS Resets and Animal Flow.

p.m. 50' of Handstand prep work. Guided isometrics.

Note: I find this type of training very difficult. And since the guiding principle for the next month or so is do what you are least comfortable with, I will have to spend more working isometrics. Other things I hate: intervals and core work. I should make a list.

Note: still under the weather. Almost the other side of this damn virus.
 
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