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Since It Cost A Lot to Win (training log)

8-31-22

a.m. at gym BW work
Warm up- 11'30", nothing notable.

Pull up negs - 3x6
Cossack Squat 3x7

Ring Dip Negs 3x5
Deep step up (knee height) - 3x7

Ring Row 3x6
Pike Push Ups 3x7 (not perfect form, I need to get my nose to the ground)

L-Sit 2x15" (45 degrees)
Ring Roll Outs 3x6
Reverse Hypers 2x10

74' of work,including warm up.


a.m. 45' walk, 2.5 miles


p.m. back at gym for skill work that I missed this morning

10' mobility warm up
15' of Arch Hangs (25 total reps broken into smaller parts)
Full Sit work for 10' or so
more mobility Twist and Log Cabin work

total time= 47:45
 
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9-1-22

a.m. 20' of mobility work (OS, AF)

p.m. 45' Yoga
 
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9-3-22

a.m. Bodyweight Work
Warm up 13'
Handstand work 12'

Negative Pull up 5-6-6
Cossack Sq 3x8

Ring Dip Negatives 5-6-6
Deep Step Up 3x5

Ring Row 3x5
Pike Push Ups 5-5-6

L-Sit 2x20"
Reverse Hyper 2x10
Ring Rollout 2x8

Cool down 9' of hips and shoulder work 75' total


p.m. 55' Stationary Bike conditioning
 
9-4-22

a.m. Walk 5.2 miles 1:36:11

p.m. 45' upper thoracic mobility (AF)

p.m. 50' walk, 2.75 miles
 
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9-5-22

a.m. Bodyweight workout - Warm up 15'
Handstand work 10'

Pull up negatives 3x6
Cossack Squat 3x7

Ring Dip negatives 3x6
Deep Box Step ups 3x5

Ring Rows 3x6
Pike Push ups 7-9-7

L sit 3x15" feet up to past 45 degrees
Reverse Hyper 2x10
Ring Roll outs 2x10
60' total work


Cool down: neck, hip flexors, 1/2 frog, full frog 9'
 
9-7-22

a.m. Bodyweight workout - Warm up 12'
Handstand work 10'

Pull up negatives 3x6
Cossack Squat 3x7


Ring Dip negatives 3x7
Deep Box Step ups 3x5


Ring Rows 3x6
Pike Push ups 8-9-8

L sit 2x15" feet up to past 45 degrees
Reverse Hyper 2x10
Ring Roll outs 2x10

60' total work


Cool down: neck, hip flexors, 1/2 frog = 8' of work


p.m.

5' OS Resets; Jump Rope 2x3'/1
Heavy Bag Work 3x 3'/1' ; 1' of hooks. = 12' total work
20' of Mobility Work 4x5 Arch Hangs; 10' of L-Sit work (full sit; compression); twist work;
 
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9-9-22

a.m. Warm up- 10'
HS work 11'

Pullup Neg 3x6
Cossack 3x7

Ring Dips 5-6-6
Bottom of Pistol Skill work 3x

Ring Rows 6-7-7
PIke Push 3x7

L-Sit 18" 21" 21"
Reverse Hyper 3x10
Rolling 2x7

58' of work


p.m. Stationary Bike conditioning 50'
 
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9-11-22

"....and again the hunt begins..."

a.m. 10' OS Resets

a.m. walk 4.19 miles in 82 minutes.


p.m. 75' of Stationary bike conditioning (45'; 20'; 10')
p.m. 15' stretch
 
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9-12-22

a.m. Bodyweight
Warm up 15'
HS Work 11'
Pull up negs 3x6
Cossack Squat 7-7-6

Ring Dips 6-6-8
Deep Sq Step up 6-7-7

Ring Row 7-7-8
Pike Push up 8-9-9

L Sit 20" 15" 20"
Rev Hyper 3x10
Ring Roll Outs 7-6

69' of work

5' Cool Down, neck, quads, twist
20' Walk (nice and easy)
 
9-12-22

a.m. Bodyweight
Warm up 15'
HS Work 11'
Pull up negs 3x6
Cossack Squat 7-7-6

Ring Dips 6-6-8
Deep Sq Step up 6-7-7

Ring Row 7-7-8
Pike Push up 8-9-9

L Sit 20" 15" 20"
Rev Hyper 3x10
Ring Roll Outs 7-6

69' of work

5' Cool Down, neck, quads, twist
20' Walk (nice and easy)


p.m. 20' Mobilty on Foam Roller
 
9-13-22

a.m. 30' Yoga, focus on hips and hamstrings
a.m. 45' Walk, 2.56 miles
 
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a.m. 35' Stationary bike work

p.m. BW workout
Warm up 10'
Handstand work 12'

Pull ups (negatives in parentheses) 4(1) / 3(2) / 3(2)
Cossack Squats 3x8

Ring Dips 5-6-6
Deep Step ups 6-6-7

Ring Rows 6-6-7
Pike Push ups 8-9-10

L Sit 16" 21"
Reverse Hypers 2x10
Ring Roll Outs 2x7

Cool Down 7' = 67' Total work
 
9-16-22

a.m. Walk 3 miles 52'

a.m. 40' Stationary bike. (5-30-5)

p.m. 60' plus of Muay Thai
 
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9-18-22

a.m. 10' Standing Yoga warm up; 20' easy run.

p.m. Strength day, bodyweight work
warm up = 18'
HS Work 11'

pull ups (with negatives) 3(2) - 3(2) - 4(1)
cossack squats 7-8-9

Ring Dip 6-6-5
Deep step up (highest box setting 32") 5-5 then lower setting 7

Ring Row 3x7
Pike Pushup 10-8-8 (elevated feet)

L-Sit 2x20"; Rev Hyper 2x10; rollouts 2x8

cool down stretching - 8' (neck, hip flexors, hamstrings)

Total workout = 80'
finished with 20' Dry Sauna, near 200 degrees.
 
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