TacticalBarbell.com

12/12/16
Week-off/deload
Monday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Alternating Lateral Lunge w/ Overhead Reach - 5/side
https://www.youtube.com/watch?v=zcQ3F37e4eo

15min

Barkadion wrote:12/10/16
Black OP block#2 (Sub-cluster)
Week#6, Saturday

E
LSS AD ride, 30min

Man, oh man..what a nice little gem.. I should've done it before. Really cool total body slow cooker. Outstanding recovery tool. I will be keeping this one around. Specifically for 3rd and 6th week. Nice way to finish a week of heavy lifting with a smile on your face.

This winter will bring a lot of tactical fun to me

What an interesting little idea for a winter LSD session. I have never thought of using an AD for something like that. I wish I had one now to be honest.
I get bored on a normal spin bike and can't stand treadmills. Usually I just gut it out and run or deal with the spin bike.
I may have to look at picking up and AD to mix things up.

Maxrip13 wrote:

Barkadion wrote:12/10/16
Black OP block#2 (Sub-cluster)
Week#6, Saturday

E
LSS AD ride, 30min

Man, oh man..what a nice little gem.. I should've done it before. Really cool total body slow cooker. Outstanding recovery tool. I will be keeping this one around. Specifically for 3rd and 6th week. Nice way to finish a week of heavy lifting with a smile on your face.

This winter will bring a lot of tactical fun to me

What an interesting little idea for a winter LSD session. I have never thought of using an AD for something like that. I wish I had one now to be honest.
I get bored on a normal spin bike and can't stand treadmills. Usually I just gut it out and run or deal with the spin bike.
I may have to look at picking up and AD to mix things up.

You won't regret the investment, promise. It is training tool for life. Plus recovery. Plus fun. Plus hate/anger management when you are going for 2 min max out intervals

Barkadion wrote:

Maxrip13 wrote:

Barkadion wrote:12/10/16
Black OP block#2 (Sub-cluster)
Week#6, Saturday

E
LSS AD ride, 30min

Man, oh man..what a nice little gem.. I should've done it before. Really cool total body slow cooker. Outstanding recovery tool. I will be keeping this one around. Specifically for 3rd and 6th week. Nice way to finish a week of heavy lifting with a smile on your face.

This winter will bring a lot of tactical fun to me

What an interesting little idea for a winter LSD session. I have never thought of using an AD for something like that. I wish I had one now to be honest.
I get bored on a normal spin bike and can't stand treadmills. Usually I just gut it out and run or deal with the spin bike.
I may have to look at picking up and AD to mix things up.

You won't regret the investment, promise. It is training tool for life. Plus recovery. Plus fun. Plus hate/anger management when you are going for 2 min max out intervals

I do miss the old 2 min intervals on a rower I used to do.I find they work better than doing them running for some reason.
I will add it to the shopping list in the coming months. Now to convince the better half I need more gym gear haha.

12/13/16
Week-off/Recovery/Deload
Tuesday

Mobility drills
15min

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- Lat Inhibition Hang - 5 breaths
https://www.youtube.com/watch?v=RMbhvJtmdRY
- Supine Bridge w/ Reach - 8/side
https://www.youtube.com/watch?v=Tp-wR7_NEDU
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Yoga push-ups, 8
https://www.youtube.com/watch?v=HvghDKEkT6w
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Left-Stance Toe Touch w/ Toe Lift & Med Ball - 1x8
https://www.youtube.com/watch?v=GonP-y46dwk
-Walking Spiderman with Hip Lift and Overhead Reach - 8/side
https://www.youtube.com/watch?v=W50Jsyc80SA
- Pull-Back Butt-Kick to Lateral Lunge w/ Reach - 8/side
https://www.youtube.com/watch?v=dQzEVnNQnzE

Cool down
- AD Recovery ride, 10min
- Lacrosse ball to hamstrings - 2/side

12/14/16
Week-off/Recovery/Deload
Wednesday

Ashtanga yoga
David Swenson's Short Forms, 15min

https://www.youtube.com/watch?v=avstDTMHy7k

12/16/16
Week-off/Recovery/Deload
Friday

Mobility drills
15min

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- Lat Inhibition Hang - 5 breaths
https://www.youtube.com/watch?v=RMbhvJtmdRY
- Supine Bridge w/ Reach - 8/side
https://www.youtube.com/watch?v=Tp-wR7_NEDU
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Yoga push-ups, 8
https://www.youtube.com/watch?v=HvghDKEkT6w
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Left-Stance Toe Touch w/ Toe Lift & Med Ball - 1x8
https://www.youtube.com/watch?v=GonP-y46dwk
-Walking Spiderman with Hip Lift and Overhead Reach - 8/side
https://www.youtube.com/watch?v=W50Jsyc80SA
- Pull-Back Butt-Kick to Lateral Lunge w/ Reach - 8/side
https://www.youtube.com/watch?v=dQzEVnNQnzE

Cool down
- AD Recovery ride, 15min
- Lacrosse ball to hamstrings - 2/side

12/19/16
Black OP block#3
Week#1, Monday

Lifts
SSB Squat - 5x5, 150
BP - 5x5, 145
DL - 3x3, 245
RI - 2-2.15min

Finisher
TRX Face Pulls 3x10, BW
RI - 60-75sec

Barkadion wrote:12/16/16


- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

loving this foam rolling routine Bark. A regular part of my warm up.

Thanks for sharing fella

Moz69 wrote:

Barkadion wrote:12/16/16


- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

loving this foam rolling routine Bark. A regular part of my warm up not.

Thanks for sharing fella

Cheers, mate!