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Since It Cost A Lot to Win (training log)

9-19-22

"...it must be getting early, clocks are running late..."

a.m.
Strength Aerobics
5' Warm up (Windmill stick; deep pry squats)
(clean, press, squat on each side)
20kb 15x1
25kb 15x1 = 25'30 of work

Practiced bottom of pistol for 5'
total work out time 42'

p.m. 45' of mobility (yoga, animal flow stretching, hips)
 
9-20-22

p.m. BW workout at gym
10' warm up
11' Handstand work on the wall

Pullups 3(2) 2(3) 3(2) [negatives in parentheses]
Cossack Squats 8-8-7

Negative Dips 3x5
Deep Sq Step up 3x5

Ring Row 3x10
Pike Push ups 3x5

L Sit 16"-18"
Rev. Hyper 3x10
Roll outs 2x7
60' work
10' of cool down stretching.
 
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9-21-22

weigh in- 218lbs.

a.m. 10' OS resets
60' Stationary bike conditioning (30-20-10)
30' Walk; 1.7 miles.

p.m.
Litvinov inspired Extra workout

4 rounds of
8 Back Squats at 135,
push of sled with 70lbs of plates for 45 yards
work completed in 12'

15' of Heavy Bag work 4x3' rounds/ 1' rest.



Notes: have been working on my bodyweight strength for a number of months. Will now start the 3 day rotation of (1) Strength, (2) Cardio, (3) Play / Flow. I will keep the strength work as bodyweight work for the most part.
 
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9-22-22

218lb weigh in.

a.m. Bodweight Workout at Gym
Warm up 14'
HS Work 10'

Pull ups 5 - 4(1) - 3(2) (negatives in parentheses)
Cossack Squats 8 - 7 (with 8kg) - 7 (w 8kg)

Ring Dips 6-6-7
Deep Step ups 5 at 32" - 7 at 28" - 5 at 32"

Ring Row 8-108
Pike Push up, feet on 10" platform 3x10

L sit 20"; 23"
Reverse Hyper 2x10
Rollouts 2x7
Total = 67'

Cool down stretch 8' (neck, quads, hip flexors, half frog)

Notes: 2 months into BW focus. Feats are improving. Most noticeable improvement is in pull ups and deep step ups. Fantastic Results today after a lackluster performance on Tuesday.
 
9-24-22

a.m. Ruck. 1:37 6.5 miles 121 avg HR. (25# ruck)
cooled off with 1 mile unweighted walk, 20'

p.m. 45' of Upper Thoracic mobility work; 10' or foam rolling on legs.
 
9-25-22

a.m. Bodyweight workout
9' Warm up
13' HS work

pull ups 4(1) - 3(2) - 4(1)
Cossack squats 7(8kg)- 7 (8kg) - 6 (11.4kg)

Ring Dip 5-6-5
Deep Step up 5-6-6

Ring Row 8-7-8
Pike Push up 8-8-10

L-Sit 18" 17"
Rev Hyper 10 -8(8lb)- 12 (8lb)
Ring Roll outs 6-7

72' total

then, additional 10' cool down (neck, quads, hip flexors, half frog, chest open, forward fold)

p.m. 20' Yoga (forward folds)
 
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9-27-22

a.m. BW workout at Gym
Warm up 10; HS work 11'

Pull up 5-4(1)-4(1)
Cossack Squats weighted with 11.4kg 3x6

Ring Dips 7-6-6
Step ups (all to 32") 6-5-5

Ring Row 3x8
Pike push up elevated feet 3x10

L-sit 20" - 18"
Rev. Hyper 2x10 (8lb added)
Rollouts 5-6

64' of work

7' cool down stretch


p.m. 20' Yoga (10' forward folds; 10' restorative)
walk 55', 3 miles.
 
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9-29-22

a.m. BW work at Gym
Warm up 11'; HS Work 12'

Pull ups 5-4(1)-5
Cossack 6-6-7

Ring dip 8-7-7
Deep step up (32") 3x5

Ring Row 8-7-7 (not the greatest form)
Pike Push up (feet elevated 12") 3x10

L-sit 20" 21"
Roll outs 2x6
Rev Hyper 2x10

69' of work


p.m. 70' of Stationary bike work (45-20-5)
 
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10-2-22

a.m. 60' Walk 3.37 miles

a.m. at Gym
12' Warm up; 13' HS Work
3x8 at 95lbs Power BB Curls
Bottom of Pistol form practice - 5'

LSit 20" 19" 26"
Rev Hyper 2x12 (w/ 8# ball)
Roll outs 2x6

Finish with Crawl Work: 8'10" (leopard, bear, crab)
total 56'
 
10-3-22

early a.m. at gym, Bodyweight workout
10' Warm up, 11' Handstand work

Pull ups 5-3(2)- 3(2)
Cossack Squats 5-6-6

Ring Dip 6-6-5
Deep Step (28") 6-5-6

Ring Row 9-7-8
Pike Push ups 9-8-10

L-sit 3x20"
Reverse Hyper 2x10
Roll outs 2x6
64' of work
10' cool down (neck, L sit [hamstrings], hips)

notes: numbers down across the board in this workout; more of a punch the clock workout. I knew the energy was down, but went through the workout anyway.

p.m. Muay Thai extra work (heavy bag)
Jump Rope 5'
Hips (up and back) 3'
Shadow boxing 2x3'
Heavy Bag 4x3/30" (1-2; 3-4; 1-2-3-4; elbows); finished with technique work on kicks.
30' total work.
 
10-5-22

a.m. very early at gym; bodyweight workout
Warm up 10'
HS work 9'

Pull ups 4(1) - 4(2) - 4(2)
Cossack squats 11.4kg 5-6-6

Ring dips 7-7-7
Step ups 28” 7-7-8

Ring horizontal rows 8-10-8
Pike push ups 10–10-10

L sit. 20”
Rev hyper. 10-10-10
Roll outs 7-7
L sit 20"

64'

Extra Core work: 5'
Cool down stretch: neck; chest, quads, hamstrings 5'

p.m. 25' Animal Flow work
 
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10-8-22

a.m. 7.63 ruck with 25# 1:44:00 avg HR 140, max 166
a.m. 3.13 mile walk 60'
 
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