OS Resets
10 to 1 squat thrusts (burpee without the push-up as I've got push-ups programmed tomorrow)
1 minute jump rope
10 KB swings
Rest just long enough to grab a swig of water and then go back to the top with 9 squat thrusts, 1 minute jump rope, 10 KB swings working down to 1 squat thrust.
2 minute rest
Start again at the top if there is time remaining.
Today I did a round and a half so a total of 100 squat thrusts when my timer went off telling me that I needed to end my workout and get ready for work.
mikhou's training log
Re: mikhou's training log
60 minute Fun Ruck - 11kg in the backpack with 1.5kg hand weights in each hand and alternating between curls up to the shoulders and shoulder raises every round. Every six minutes I stopped and worked through push-ups (4x88) and DB rows (5x4 @ 29.5 kg).
I prefer to run, rather than ruck, but rucking is a good workout, too. I wouldn't say that one is better than another and that it's completely dependent on your goals. For running fitness, you have to run. But rucking will certainly blast body fat and there is less pounding on the body vs. running while probably also adding an element of SE in there.
I prefer to run, rather than ruck, but rucking is a good workout, too. I wouldn't say that one is better than another and that it's completely dependent on your goals. For running fitness, you have to run. But rucking will certainly blast body fat and there is less pounding on the body vs. running while probably also adding an element of SE in there.
Re: mikhou's training log
2 days ago - Rest
Yesterday - I couldn't lift at my normal time and when I showed up that afternoon I just didn't have it. I did OHP as 5x3 @ 53.2 kg and just didn't have it for squats so...
Today - I got in my squats and weighted pull-ups.
SQ - 5x3 @ 116 kg
WPU - 5x3 @ 86.6 kg - These were tough. I can do a lot of bodyweight pull-ups, and I've been plugging along fine, but MS pull-ups were tough today.
45 minute ruck with 12 kg in the backpack and 1.5 kg weights in each hand (pumping my arms "heavyhands" style).
Yesterday - I couldn't lift at my normal time and when I showed up that afternoon I just didn't have it. I did OHP as 5x3 @ 53.2 kg and just didn't have it for squats so...
Today - I got in my squats and weighted pull-ups.
SQ - 5x3 @ 116 kg
WPU - 5x3 @ 86.6 kg - These were tough. I can do a lot of bodyweight pull-ups, and I've been plugging along fine, but MS pull-ups were tough today.
45 minute ruck with 12 kg in the backpack and 1.5 kg weights in each hand (pumping my arms "heavyhands" style).
Re: mikhou's training log
Today
OS Resets
Push-ups - 3x99
DB rows - 5x2 @ 33.5 kg
DL - 5/3/2 @ 106/121/128.2 kg - I struggled on the last set. After this cycle, I'm going to test DLs and then start at a 90% TM.
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
OS Resets
Push-ups - 3x99
DB rows - 5x2 @ 33.5 kg
DL - 5/3/2 @ 106/121/128.2 kg - I struggled on the last set. After this cycle, I'm going to test DLs and then start at a 90% TM.
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Re: mikhou's training log
Yesterday - Rest day
Today
OS Resets
I did OHP, SQ, and WPU today and I have just about maxed out on everything. I'll need to take a few days off, retest, and then start back at a 90% TM before my next cycle. It was a rough day. Then I finished off with some ab wheels.
Today
OS Resets
I did OHP, SQ, and WPU today and I have just about maxed out on everything. I'll need to take a few days off, retest, and then start back at a 90% TM before my next cycle. It was a rough day. Then I finished off with some ab wheels.
Re: mikhou's training log
48 minute Fun Ruck - 13kg in the backpack with 1.5kg hand weights in each hand and alternating between curls up to the shoulders and shoulder raises every round. Every six minutes I stopped and worked through push-ups (3x99) and DB rows (5x3 @ 31.5 kg).
It's time to take a few days off and test. I have been forcing progression for six straight cycles and I'm tired. After testing, I'll go with a 90% TM and work back up.
It's time to take a few days off and test. I have been forcing progression for six straight cycles and I'm tired. After testing, I'll go with a 90% TM and work back up.
Re: mikhou's training log
Took a week off and ended up skipping the testing. I was just too worn out. I'm taking 90% of my last TM which had actually climbed to over 100% after six cycles of forced progression, and am starting afresh. I'm trying something that's decidedly not TB; although, it's based upon Grey Man. In Grey Man, the main lifts get reps of 8,6, and 4 and the assistance lifts of 12, 10, and 8. Just for grins I thought that I would run a cycle where I do 12 and 8 in week 1, 10 and 6 in week 2, and 8 and 4 in week 3 for all lifts rather than break them up into main and assistance. So today it was:
OHP - 4x12 @ 29.4 kg
SQ - 4x12 @ 64.4 kg
WPU - 4x9 @ bodyweight (63 kg)
KB swings - 50/30/20 @ 18 kg
I know that the weights are light, and that's because I cut 10% off of my TM and I'm doing 12-rep sets (something I haven't done in a LONG time). I don't feel sore or beat up, but I'm going to sleep well tonight.
OHP - 4x12 @ 29.4 kg
SQ - 4x12 @ 64.4 kg
WPU - 4x9 @ bodyweight (63 kg)
KB swings - 50/30/20 @ 18 kg
I know that the weights are light, and that's because I cut 10% off of my TM and I'm doing 12-rep sets (something I haven't done in a LONG time). I don't feel sore or beat up, but I'm going to sleep well tonight.
Re: mikhou's training log
My kid aren't the type to be up before dawn on Christmas Day so being up at 6, I had time to get in a cardio workout.
10-1 squat thrusts with 1 minute jump rope between sets of squat thrusts
2 minute break
repeat
2 minute break
completed rounds 10, 9, and 8 again before time was called.
10-1 squat thrusts with 1 minute jump rope between sets of squat thrusts
2 minute break
repeat
2 minute break
completed rounds 10, 9, and 8 again before time was called.
Re: mikhou's training log
OS Resets
Push-ups with hands on medicine balls - 5x16 - I last maxed out at 110 standard push-ups. Adding stability adds a whole other level to it.
DB rows - 4x12 @ 20 kg
DL - 2x5 @ 96 kg - Resetting this one and working back up. I wore myself out on the last cycle.
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Push-ups with hands on medicine balls - 5x16 - I last maxed out at 110 standard push-ups. Adding stability adds a whole other level to it.
DB rows - 4x12 @ 20 kg
DL - 2x5 @ 96 kg - Resetting this one and working back up. I wore myself out on the last cycle.
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Re: mikhou's training log
Yesterday - Rest day
Today
OS Resets
OHP - 4x8 @ 38.2 kg
SQ - 4x8 @ 84.4 kg
Pull-ups - 4x8 @ bodyweight (63kg)
Ab wheel rollouts - 1x10
Today
OS Resets
OHP - 4x8 @ 38.2 kg
SQ - 4x8 @ 84.4 kg
Pull-ups - 4x8 @ bodyweight (63kg)
Ab wheel rollouts - 1x10