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Since It Cost A Lot to Win (training log)

10-9-22

a.m. Run/Walk nice and easy 30'

a.m. at Gym, BW workout
Warm up 10'
HS Work 11'

Pull ups 4(1) - 4(1) - 5
Cossack Squats (unweighted) 8-7-7

Ring Dips 8-6-7
Step ups 5 to32", 7 to 28", 5 to 32"

Ring Horizontal Rows 3x6
Pike Push ups (feet on 28") 3x10

Lsit 18", 21"
Rev Hyper 3x10
Roll outs 2x6

10' Total body stretch
Total workout time 70'
 
10-10-22

a.m. Walk 37:37 2.23 miles.

p.m. Track type running workout. (450m, 400m, 350m, 300m, 250m, 2x150m) (various rest intervals between) 37'33"
p.m. Extra work at gym: 10' OS Resets, 55 burpies in 9:35, 5' total crawling, 12' stretching (hamstrings, hips, neck = 37'
 
10-11-22

weigh in 218

a.m. 10' warm up, 9' HS work
pull ups 4(1) 3(2) 3(2)
cossack squats 7-7-6

Ring dips 6-5-6
Pistol form work (bottom) 3x

Ring Horiz Row 6-5-7
Pike Push ups 8-7-5 (12") elevation

Lsit, foward fold work for 5'
52' Total work

notes: did not perform well. residual soreness, likely from burpies.

p.m. 1 mile walk; 30' mobility (OS Resets, hamstrings, hips);
15' L sit stretches (full sit, lower back, compression work);
15' foam roller
 
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10-12-22

p.m. 50' Workout
6' warmup (windmill stick, pry squat)

BB squat 3x5 at 135 (nice and very, very easy)
superset with
Double KB Press 3x5 at 24kg bell

Reverse Hypers 2x10 added 11lb Medicine ball
L sit 3x18"

10' Core Workout (guided on app)
10' Yoga (hips and hamstrings- floor poses)
 
10-13-22

p.m. Strength trainging at gym.
warm up Windmill Stick, pry squat, roller
BB Clean and Jerk 2-2-1-1-1-1 at 115; 1-1-1 at 125 = 11 total reps
note: very deliberate on form and holds.
Handstand work / bottom of Pistol holds = 12'
Crawl 7' total
39' workout
 
10-14-22

a.m. 10' OS Resets; 9' HS work;
pull up pyramid 1-2-3-4-3-2-1 = 16 reps
Ring dips 3x5
24kb Swings 3x10
OH Stick Squat 3x5
47' workout

p.m. 60' O lifts practice / workout
 
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10-16-22

a.m. Walk 4.5 miles easy

p.m. Olympic work at gym
10' Warm up (5' shoulders and pry squats; 5' TGU with 20k bell and foam roller)

Snatch work - 5x1 @65, 4x1@75
Clean - 3x1@75, 8x1@95
Jerk - 3x1@95; 5x1@125 (note: could not get that low with 125)
Back Squat 5/135; 5/155; 5/155
Complex work:
Reverse Hyper 2x10 (15lb)
L Sit 2x20"
Complex Work
Box 28" Jump 3x3
Waiter Carry 3x30 yard 24k bell
Crunch 3x15
Stretch 5'
---------> Total work time 92'
 
10-17-22

"...And there were days in between..."

a.m. OS resets 6'
Get ups 5x1 at 24kb
KB Swings 5x10 @24kb
Good Mornings 4/95 3x3 @115
L Sit 23" 24" 22"
Reverse Hypers 2x10 (+15lbs)
OH Squat with PVC pipe practice
60' work up to this point
10' stretch

70" total workout time

p.m. 30 walk; 35' Stationary bike
 
10-18-22

p.m. OLY work at the Gym

Warm up (neck, deep squat, shoulders with PVC pipe)
Snatch practice 5x1 @ 75lbs, 10x1@85
Clean and Jerk 2x1 @85, 6x1@95, 9x1 @115
Pull ups 7x3

Rev Hyper 3x10 (+15lb Medicine Ball)
Hanging Leg Raise 5-1-2-3-4-5 = 20 total reps (concentrating on form)
unhooked situps 3x10

Stretch 7' hips and neck

Total workout time 1:48:

p.m. 1.5 mile walk
 
10-19-22

a.m. early morning
6' OS Resets
shoulder dislocates
deep squat work
3x1 TGU at 24kg bell
----
Halting Snatch DL 3x2 at 135, 2x2 at 155
Squat work 3 at 135, 5x3 at 155
Drinking bird 3x3
5' Full sit work for hamstrings

45' workout

p.m. Warm up 3x5 halos, pry squats
Push Press 5x5@115
Box Jump to 28" 4x2
Jeffereson Curls 3x2 @24kb @ 12" elevation
Hamsting / Hips mobility 10'
 
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10-20-22

p.m. workout
Warm up 10' (Bands, Deeps Squat work, scapular pull ups)
Cossack Squats 3x5 (3 deeep breaths at bottom)
Assisted pistol work (hands on bands) 5x1
L-Sit Acccumlate 1' of work, seated and lifting feet
10' of Hamstring and Hips work
 
10-21-22

p.m. Warm up (PVC shoulders and deep squat, cross crawl, roller) = 8'
Snatch 10x1 @85lbs, 5x1 @95
Clean and Jerk 6x1 @95, 9x1@115
Pull ups 5x3 =15
Abs: L Sit (19" 22") Rev. Hypers 2x10 (+15lbs)
5' stretch neck/quad/groin
= 95' of work
 
10-22-22

a.m. warm up PVC work and OS 7'
OH Squat 3x3 at 75lbs, 2x3 at 85lbs
Front Squat 2x3@125, 1x3@135, 2x3 at 155
Clean Pull 5x3@155lbs
J Curl 2x3 at 16kb &12" platform
Hamstring Stretch 6'
= 55' of work

p.m. 45' Outdoor walk. 2.25 miles
 
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10-23-22

"Ramble on baby, settle down easy
Ramble on Rose...."

a.m. 45' Ruck with 25# ruck.
a.m. Work on Pistols, etc at gym
6' OS Resets
6' PVC Olympic lifting drills
Cossack squat bottom holds for 30"plus 5x`1
Pistols assisted by TRX handles to pull up from bottom 5x2
Foward folds
L Sit 25" 27" 30"
Reverse Hyper 2x10 (+15lbs)
PVC O lift drill (floor to knees [hinge]) 3x10
54' work
10' quads and hips stretch
 
10-24-22

a Monday
p.m. @ the gym
Warm up 6' PVC Deep Squat
6' Handstand work
Clean and Jerk 10x1 at 115
Snatch form. Hip to Snatcxh 3x3 with 45lb bar
TGU 3x1 @24kg
Waiter carry 3' of work
= 67' of work

Stretch 15' of forward fold work
 
10-25-22

weigh in 216lbs

a.m. @ gym
OS resets 5'
DMPM inspired format
Gob Squats 4x5 @24kg
Swings 7x10 @24kg (two handed)
Pike Push ups 5x5 with elevated feet

Main Lift: Front Squat 5x2 at 155

Waiter Carry 5x30 yards with each arm
plank 4x40"
hanging leg raise 4x5
=62' of work
full body cool down stretch (head to toe) 7'

=69' of work


p.m. @ gym
6' pvc stick warm up (shoulders and deep squat)
Pistol work
Cossack Squat deep hold 10x1 each side (three deep, slow breaths at bottom)
Pistol with band help 5x2 each leg, 4x1 each leg
((note: felt progress today))

core work: L sit forward fold to warm up; L Sit 20" 21" 22"; reverse hyper 3x10 (+15lb)
50' of work

Lower body stretch 5'
 
10-26-22

a.m. @ gym
OS Resets 6'
DMPM inpsired
Gob Squat 4x4 @ 24kb
Swings 5x10 @ 24kb (two hand)
half kneeling kb press 3x10 each side @ 24kb

Lift of the day: pull up ladder 1-2-3-4-3-2-1-2-3-4-3-2-1 = 31

Core 3x10 unhooked pull ups; planks 2x50"
Double 24kb farmers carry 3' of total work
=60' total work

full body stretch 8'

p.m.
12' Warm up PVC deep squats, shoulders, 5x1 TGU at 24kg
Burpies 55 in 10'50" 126 avg HR, 148 max HR
HS Work 12'
8' Forward Fold stretching
= 45' of work
 
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10-27-22

a.m. @ gym 25' of what amounted to mobility session
6' OS Resets, 5' Forward fold
L sit 19" 25" 24" 32"
Rev Hyper 3x10 (+15lbs)
J Curl 5x1 at 45lb bar

p.m. @ gym
DMPM plus
warm up 3x5 24kb halos; pry squats
Goblet Squats 4x5@24kg bell
Two handed KB Swings 20-15-15-10 at 24kg (=60)
Push ups 3x10

Lift of the day: squat and pistol work
Cossack Squat bottom holds (3 breaths) 3 / 3@9kg / 3@24kg
Deep Back Squat with 3 breaths at bottom @135 3xw
Pistols with hands on TRX 5x1

Carry work: empty beer keg +25lbs 70"x2
Waiter Carry 24kg for 30 yards with each arm

= 60' of work
finished with 15' of lower body stretching (hamstrings, hip flexors)
 
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10-28-22

a.m. 10' OS resets
DPMP plus
Goblet squats 4x5 @24kb
Swings (1 hand, 16kg, 5, then 5) 5x5each hand, 24kg two handed 10, total of 60.
HS work 7'
OH press 4x3 at 115, 3x2 at 135, 3x4 at 115 = 30 reps
J curl 3x2 at 45lb bar (slow)
Crawl 3' of work total
= 63' total workout
 
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