The Simple Road Begins

Discussion in 'Training Logs' started by Michael Scott, Aug 29, 2016.

  1. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 10

    Mobility work
    Tactical Frog

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    1HS 10 x 10 x 16 kg
    TGU 5 x 1/1 x 16 kg

    Easy session tonight, swings and get ups were solid and strong from start to finish. The 20 kg felt heavier tonight, so I'll probably ease back to one set with it and build up to it. I will, however, stick with the 16 kg through this week.
     
    masa, Strong Rick, ShawnM and 2 others like this.
  2. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 11

    [​IMG]

    Mobility work
    Tactical Frog

    Halos 3 x 10 x 20 g
    Goblet Squats 3 x 5 x 20 kg

    Soju & Tuba

    5 x 20 kg presses every 30 seconds at the top of the minute, with 5 x 20 kg bent over rows at the bottom of the minute, for 20 minutes. Yeah, I decided I wanted to include bent over rows. What a session this was tonight. 100 presses and 100 rows in 20 minutes. Tomorrow will tell me how well I recover from this session.
     
    masa, Kiacek, ShawnM and 1 other person like this.
  3. Strong Rick

    Strong Rick More than 2500 posts

    nice work Michael!
     
    Michael Scott likes this.
  4. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Thank you! I had a little DOMS this morning, but regular movement,and some light additional movement work, and I am feeling pretty good.

     
    ShawnM and Strong Rick like this.
  5. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 12

    Unscheduled day off

    Man, it sucks getting older. I have always had issues when it rains, sinuses clogging and draining is the norm, but today was something else. Headaches, sinus drainage, fatigue, almost like a virus. Sadly, it got worse as the day went along. I literally had no energy, and struggled to stay awake at work. Even when I got home, I felt like I was ready for bed. I am sure I even dozed in my chair. So, today became a second day of rest. Hopefully tomorrow will be better.
     
    masa, Kiacek and Strong Rick like this.
  6. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    I consider dozing in my chair a victory against the forces of "the man".

    Nap against the power, man.
     
    Michael Scott likes this.
  7. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 13 - Scheduled day off

    September 14
    Mobility work
    Tactical Frog

    Halos 1 x 10 x 20 kg, 2 x 10 x 16 kg
    Goblet Squats 1 x 5 x 20 kg, 2 x 10 x 16 kg

    1HS 10 x 10 x 16 kg
    TGU 5 x 1/1 x 16 kg

    Time to add work with the 20 kg, today's session was easier than ever before. 4:40 for my swings, and 6:10 for my get ups, and I didn't feel rushed. Restarting with the 12 kg seems to have been the right move. I have found and fixed leaks in my get up form, and my swings are sharp and crisp throughout. Time to go coach some rugby.
     
    masa, Strong Rick and Kiacek like this.
  8. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 15

    Mobility work
    Tactical Frog

    Halos 2 x 10 x 20 kg, 1 x 10 x 16 kg
    Goblet Squats 2 x 5 x 20 kg, 1 x 10 x 16 kg

    1HS 2 x 10 x 20 kg, 8 x 10 x 16 kg
    TGU 1 x 10 x 20 kg, 4 x 1/1 x 16 kg

    My mobility work is really paying off. Between the tactical frog, commando rocks, and other work, my hips are in better shape than ever before. In fact, I have been sharing some work with my players, who are really appreciative of some of these uncommon movement exercises. One player even asked me if I had a degree in kinesiology or physical therapy. All because I can help them with suggestions that benefit them.

    So, a big thank you all that share your workouts. I am seeing benefits from your work, and now some of my rugby players are seeing a benefit.

    My first work with the 20 kg felt good today. I focused more on recovery than my work and it felt great. I went back to back S&S sessions, and I am considering doing S&S more often, with S&T or SA being occasional work.
     
    SMalishev, masa, Strong Rick and 3 others like this.
  9. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 16

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 24 kg

    Bottom Up Press 5 x 5/5 x 12 kg

    Went back to the BU Press tonight, traffic sucked, and I had things to get done, so something quick and light was the call. When I say inverted Tactical Frog, I am on my back, feet a little less than shoulder width apart, and I rock my knees from side to side, trying to touch the mat with one knee, and trying to touch knees as well. I have found this to be another good way to loosen up my hip girdle.
     
    Strong Rick, masa and Kiacek like this.
  10. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 17

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 2 x 10 x 20 kg, 1 x 10 x 16 kg
    Goblet Squats 2 x 5 x 20 kg, 1 x 10 x 16 kg

    1HS 2 x 10 x 20 kg, 8 x 10 x 16 kg
    TGU 1 x 10 x 20 kg, 4 x 1/1 x 16 kg

    Punch the clock session tonight. Nothing new, just focused on recovery and form. Solid from start to finish.
     
    Strong Rick, ShawnM, Kiacek and 2 others like this.
  11. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 18

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Just mobility work tonight. No energy, and the 16 kg kettlebell felt heavy. So, common sense said to take the day off, and I did.
     
  12. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 19

    Mobility work
    Tactical Frog

    Halos 3 x 10 x 16 g
    Goblet Squats 3 x 5 x 16 kg

    Soju & Tuba 3 x 5/5 x 28 kg
    Bent Over Row 3 x 5/5 x 28 kg

    Left work late, traffic sucked, so I went with Soju & Tuba for a nice, quick routine that really works for me. Got a great pump, raised my heart rate, and then recovered. All in all, great session tonight.
     
    Strong Rick, Kiacek, masa and 2 others like this.
  13. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 21

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 2 x 10 x 20 kg, 1 x 10 x 16 kg
    Goblet Squats 2 x 5 x 20 kg, 1 x 10 x 16 kg

    1HS 4 x 10 x 20 kg, 6 x 10 x 16 kg
    TGU 2 x 10 x 20 kg, 3 x 1/1 x 16 kg

    Felt strong this morning, so I decided to add an additional set with the 20 kg kettlebell, and it felt great. Today was all about form and recovery, nothing else. Everything felt good and solid.
     
  14. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 22

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 2 x 10 x 20 kg, 1 x 10 x 16 kg
    Goblet Squats 2 x 5 x 20 kg, 1 x 10 x 16 kg

    1HS 4 x 10 x 20 kg, 6 x 10 x 16 kg
    TGU 2 x 10 x 20 kg, 3 x 1/1 x 16 kg

    Punch the clock session today. Again, recovery between sets was the focus of my work. It was a good, solid session from start to finish.
     
  15. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 23

    Long day of work, tough evening afterwards, all led to an unscheduled day off. Back to it tomorrow.
     
    Kiacek likes this.
  16. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 24

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    1HS 6 x 10 x 20 kg, 4 x 10 x 16 kg
    TGU 3 x 10 x 20 kg, 2 x 1/1 x 16 kg

    Felt strong again tonight, so I added an additional set with the 20 kg kettlebell. That really felt great from start to finish. I'll stick with this for a few sessions, and probably stick to primarily performing S&S.....with some other work sprinkled in.
     
  17. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 25

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    Soju & Tuba 3 x 5/5 x 28 kg
    Bent Over Row 3 x 5/5 x 28 kg

    Another late night of work, and some wonderful traffic, did not give me a lot of time this evening for a workout. So, I chose to fall back on old faithful, Soju & Tuba. Good session, all around.
     
    ShawnM, Kiacek and masa like this.
  18. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 26

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    1HS 6 x 10 x 20 kg, 4 x 10 x 16 kg
    TGU 3 x 10 x 20 kg, 2 x 1/1 x 16 kg

    Great session tonight. The 20 kg felt almost light tonight. I guess after a session with the 28 kg it should. Maybe my next session will see another set with the 20 kg. That session will make my decision.
     
    Strong Rick, masa, ShawnM and 2 others like this.
  19. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 27- scheduled day off

    September 28

    Commando Rock
    Hip Bridge
    Tactical Frog
    Inverted Tactical Frog
    Hamstring Stretching

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    1HS 8 x 10 x 20 kg, 2 x 10 x 16 kg
    TGU 4 x 10 x 20 kg, 1 x 1/1 x 16 kg

    The 20 kg felt good during my Halos and Goblet Squats, so I added the additional set today. I think I could have gone all in on the 20 kg today, but I decided to leave a little in the tank.

    I am glad I restarted with the 12 kg, my form feels so much better all around. My swings are finding the float most of the time, and my get ups are definitely more solid as well. I also added curls at the bottom of my squats today. So, yeah, the 20 kg is feeling good in my hands.
     
    masa, Strong Rick, Kiacek and 2 others like this.
  20. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 29

    Halos 3 x 10 x 20 kg
    Goblet Squats 3 x 5 x 20 kg

    Soju & Tuba 4 x 5/5 x 28 kg
    Bent Over Row 4 x 5/5 x 28 kg
    Single Leg DL 4 x 5/5

    Long day today, preparing for my son's wedding next weekend. I got up at my regular time, had some coffee. Then the day began. Running around getting last minute supplies, and next thing I know, it's 6:30 pm.....where did the day go? So, some Soju & Tuba with some SLDL's for a nice, simple but full body workout.
     

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