all posts post new thread

Since It Cost A Lot to Win (training log)

8-11-22

"...get right to work if you had any sense..."

early a.m.:
Warm up: Breathe; Arms; Toe touch, etc. 7'30"
Work: OLS to Bench 3x6
Drinking Birtd 3x6
Candlestick Bridge 3x6 (not great form. needs work)
Hanging Knee Raise 3x12 (getting much better, more control)
(22' of work)
Skill: Bottom of Pistol / Cossack Squat 12' of practice
Cool Down: 5' quads, hammies, twist work.
Total work 46'

(notes: Finished feeling pretty fresh. form and strength were better than I expected. will have time and energy for second session later. Possible Indoor climbing gym.)

p.m extra strength session

8-11
Mobility - OS based 8'

PULL UPS 2-2-2-1-1-1-1
-super set with -
Pistol bottom form practice between pull up sets.


Bottoms up press
3-3-3@25lb kb each side.

24'

Stretch 15’ QL and Hip flexors.

46' of total work
 
Last edited:
8-12-22

a.m. Walk 45'

p.m. Strength Aerobics type workout
6' warm up (OS style)
25' of Kettlebell Aerobics C&P Squat (R,L)
10x1
5x doubles
5x5 swings EMOTM
8' stretch to cool down (AF style)
39' workout.
 
Last edited:
8-13-22

a.m. OMS Module 2, Day 8
Warm up, 9'
Work Elevated Push Ups 3x15
Negative Pull ups 3x20" (some flex hang)
Hanging Knee Raise 3x10 (slowly) (15 was rx)
L-Sit Work: full forward sit work 3x10", emphasis on straight legs and getting legs and trunk close to each other.
L Sit on Rings 3x15" with bent legs.
25' of work

Skill work: Wall HS / Crow 18'
Cool Down: 8' neck, twist, camel 8'

60' of total work.
 
8-14-22

"One day while Samson was walking along- Looked down on the ground he saw an old jaw bone.."

a.m. Walk 6 miles 1:48:57 (appox 18' / mile)

p.m. OMS 2.10 (lower body)
(Bumped it up one day bc tomorrow is busy.)
Warm up- 9'30"
Work
OLS to Bench 3x7 (8 rx)
Drinking Bird 3x8
Candlestick Bridge 3x8 (getting better, but needs work)
(did not perform rx Hanging Knee raises)
19'30"

Skill: Bottom of Pistol, Cossack Squats

Cool Down Quads, Hammies, Twist 11'
Total Work: 50'
 
Last edited:
8-16-22

a.m. 15' OS Resets, 15' Ido Portal Squat Mobility routine = 30'

note: I had a much more ambitious session scheduled this morning, but decided to deal with some residual tightness instead. The goal is to move gracefully through time and space, and with Dan John's words ringing through my head (Keep the goal the goal), I decided that working on some mobility would serve me better long term than gutting through some sloppy reps. I will check in this afternoon one of the following: (a) strength session, (b) more mobility, (c) skill /flow work, or (d) conditioning.

p.m. 45' at climbing gym (10' Warm up [wrists, hands, hips], 30' on the wall, 5' hanging work at the end.)

p.m. 48' workout at FW Club
Warm up
Work
Pull ups 3-2-1-1
Ring Dips 3-2-1-1

Waiter Carry 24kb, alternating hands. 4' continuous. 2' Rest. 2' Continuous.
Cool Down: 10' Animal Flow, Camel and Half Frog Pose work.
 
Last edited:
8-17-22

"Don't you touch hard liquor, just a cup of cold coffee..."

219lb weigh in.

a.m. 15' OS Resets / Mobility

p.m. 50' OMS-type Bodyweight workout
8' warm-up
3x5 OLS to bench
3x8 Drinking bird
3x8 candlestick bridge
3x8 Hanging Knee Raise (19' of work)
Skill work - bottom of squat / cossack squat 14' of work
Cool down - Bridge, Quads, hamstrings, twists 9' of cool down.

p.m. 45' walk

notes: (1) Beginning of very strict diet protocol. (2) trying to used bodyweight work on lower body to gain absolute strength without gaining mass.
 
8-18-22

217lbs

a.m. 45' Yoga

p.m. Strength Work
warm up
Pull ups 3-2-1-1-1
Ring Dips 3-2-1-1-1
Full sit, bent foward 3 x10-15" (getting better)
Skill work - Wall HS / Crow
Cool Down
47' total work

Notes: prepping for weighted pull ups and dips, which will be the baseline work for the next month or so.
 
Last edited:
8-19-22

weigh in 216lbs
a.m. 15' OS Resets. 40' Walk

a.m. Golf

p.m. @gym Bodyweight work (lower)
Ido Portal Squat routine as warmup 10'
OLS to bench 3x5
Drinking Bird 3x6
Candlestick Bridge 3x6 (getting smoother)
(13' of work)

Skill Work Cossack Squat / Bottom of Pistol (12' of work)

Cool Down (Quads, Shoulders, Neck, Half Frog pose, plow pose)
45' total work
 
Last edited:
8-20-22

a.m. at gym. 45' of strength work
Warm up (8' of OS resets)
Pull ups 3-3-2-2-1-1-1-1 = 15
Dips (bars) 4-4-3-2-1-1 = 15
L-Sit skill work - bent knees on bars. Full sit, lifting legs (10')
Cool down (twists, shoulders, quads)

p.m. 40' walk (2+ miles); 5' stretch.
 
Last edited:
8-21-22

"Like a steam locomotive, rolling down the track..."

a.m. 55' Walk/Run
a.m. 45' Stationary bike (nice and easy)
 
8-22-22

a.m. 10' OS Resets, 35 Walk/Run

p.m. BW work
45' workout
8' warm up
OLS to bench 5-6-7
Drinking Bird 3x6
Candlestick Bridge 3x8
Skill- Bottom of Pistol / Cossack 12'
Bridge Work - 5'
Cool down stretches - hips and quads
 
Last edited:
8-23-22

"God save the child who rings that bell; It may have one good ring, baby, you can't tell..."

a.m. 45' Yoga (hips and hamstrings)

p.m. BW Upper body.
Warm up - 9' various modes of active warm up (shoulders, wrists, hips, hamstrings)
Full Sit with raised legs (3')

Pull ups 4-3-2-2-2-2 = 15
Dips 3x5 = 15 (note: shoulders started off feeling tight in the first two sets, last three sets were solid.)
17' of work
Handstand / Crow skill work 16' of work

Finisher: 6' of jump rope. Autoregulated. If HR got too hight (over 145, I stopped and let it come to 120 or below before starting again. 71 calories; avg HR 129. (monitor these numbers to see improvement over time).
Cool down work for 10': neck rolls, camel, half frog, plow, log cabin for hips.

notes: Total workout time was over an hour. Great workout all around. Pull ups were a little rough, but ended feeling refreshed. Dry Sauna afterwards.
 
Last edited:
8-24-22

216lbs weigh in

a.m. 35' Stationary bike for conditioning, 10' stretching

p.m. 20' of Pistol skill work (5' warm up; 3x5 OLS to bench; alternate between bottom of pistol / Cossack Squat).

p.m. 35' Stationary bike for conditioning. 15' stretching
 
Last edited:
8-25-22

216lbs weigh in

p.m.
Just finished RR to get an idea of where I stand. (It wasn’t pretty)


Warm up

Shoulder dislocates with stick 10. (Need to figure out how to set up band for the Yuri move)

Squat Sky Reach 10

GMB Wrist warm up

Dead Bugs 30” (did it twice)

Arch Hangs (these are new to me. Did 3-4-3 to concentrate on form and save grip)

Support Hold 30”

Split Squat 10 each leg

Hinge 10 (stood a distance from the wall and reached posterior toward wall slowly, concentrating on form)



This section to 14 minutes.



Work



Pull up negatives 3x5

One leg Squat to Bench 3x6



Ring Dip negatives 3x5

Hinge (w/ 24kb) 3x8 (Dan John Goat Bag Hugs)



Horizontal Ring Row 3x5

Diamond Push Ups 3x8 (most fluid, controlled movement of the day)



This section took 28 minutes.



Core Work

Plank 3x30” (relatively easy)

Paloff press with medium (purple) band 3x8 (new move to me, so this one was interesting. Concentrated on putting feet through the floor and activating glutes.)

Ab Wheel 3x5. (Went to wall to limit my range of motion. Discovered a slight groin/lower ab “strain” that kept me from going all the way to horizontal as I expected to do.)



This section took 14’



Total RR workout time 52’32”



Finished with 10’ of stretching including: Neck, shoulders, all the way to half frogs on both sides, hamstrings, finished by practice Arch Hangs)




p.m. 45' outdoor walk
 
Last edited:
8-26-22

216lbs


a.m . 20' Mobility (yoga-hips)

p.m. 50' Stationary Bike (MAF approach)
 
Last edited:
8-27-22

a.m. "Recommended Routine" Bodyweight work

Warm up (Shoulder dislocates with PVC, Sky Reach, GMB Wrist, Dead Bugs, Arch Hangs [5,5], Bar Support, Split Sq, Hinge) = 10'

Work

Pull ups 3x4
OLS to Bench 7-7-6

Dips (on bar) 3x4
Hinge (OLDL) 3x7

Horiz Row to Bar 3x6
Psuedo Planche Push up 3x8 (performed much better than I thought I would.)

Core Work
3x8 Rollout (limited range, but better than last time.)
3x10 Pallof press with bands
3x9 Reverse Hyper

total time = 57'30"

Skill / cool down
5' alternating Full sit L sit work, with Arch Hangs
15' of stretching (mountain, neck, walk out to down dog (3x), Beast reach, wave unload (3x), Kneeling shoulder rolls, Crab Reach (3x), Camel, Half Frog (5 big breaths, each side), Log Cabin, Bretzel)
 
8-29-22

215lb weigh in
early a.m. Bodyweight work
12' warm up
12' of HS on Wall work. (facing wall, mostly)

Pullup Negs 3x5
Cossack 3x6

Ring Dip Neg 3x5
Hinge 3x8

Horizontal Ring Row, 3x6
Pike Push up 3x5 (performed better than I thought I would)

Core: L-sit 2x15" (legs at 45 degrees. ugh)
Rev Hyper 3x10
Ab Wheel 3x7 (limited range)

Cool down: Full Sit work for L-Sits, Twists, QL Stretch 8' of work

70' beginning to end.


a.m. Walk 45' 2.5 miles
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom