TacticalBarbell.com

Barkadion wrote:

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!

Apologies mate not sure where the not bit came from, to old and can't multi task i guess. It definitely is in my warm up routine.

Many thanks again

Moz69 wrote:

Barkadion wrote:

Moz69 wrote:

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

Thanks for sharing fella

Cheers, mate!

Apologies mate not sure where the not bit came from, to old and can't multi task i guess. It definitely is in my warm up routine.

Many thanks again

No worries, mate! This quick routine has been life savior for me. I even do it in the middle of a day sometimes if my back bothers me, or I pull a muscle, or even to kill doms. Short and sweet one.

12/20/16
Black OP block#3
Week#1, Tuesday

Anaerobic Capacity
Indoor Version, AD Fartlek Intervals

- 1 min - warm up

- 4 min moderate pace
- 1.5 min - sprint
- 4 min - recovery/moderate pace
- 1.5 min - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint

- 5 min - cool down

Awesome drill!!!!!

Thanks for sharing the mobility videos. Your log is becoming a useful reference tool for me!

Sasquatch wrote:Thanks for sharing the mobility videos. Your log is becoming a useful reference tool for me!

I'm glad you find it helpful! Stay injury free, mate!

Barkadion wrote:12/20/16
Black OP 3a block
Week#1, Tuesday

Anaerobic Capacity
Indoor Version, AD Fartlek Intervals

- 1 min - warm up

- 4 min moderate pace
- 1.5 min - sprint
- 4 min - recovery/moderate pace
- 1.5 min - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint

- 5 min - cool down

Awesome drill!!!!!

Outstanding effort Bark!!

Train_Hard_Live_Easy wrote:

Barkadion wrote:12/20/16
Black OP 3a block
Week#1, Tuesday

Anaerobic Capacity
Indoor Version, AD Fartlek Intervals

- 1 min - warm up

- 4 min moderate pace
- 1.5 min - sprint
- 4 min - recovery/moderate pace
- 1.5 min - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint
- 2 min - recovery/moderate pace
- 45 sec - sprint

- 5 min - cool down

Awesome drill!!!!!

Outstanding effort Bark!!

Thanks mate! It felt very good at the end. AD is priceless tool!

12/21/16
Black OP block#3
Week#1, Wednesday

Lifts
SSB Squat - 5x5, 150
BP - 5x5, 145
Chins - 5x5, BW/Prpl2 band
RI - 2-2.15min

Finisher
KB Swings 3x25, 28kg
RI - 75sec

12/22/16
Black OP block#3
Week#1, Thursday

Sledge Drill
Alternative Version

- KB Snatches, 40 (20/arm), 40lb
- Jumping Jacks, 60
- KB Snatches, 20 (10/arm), 40lb
- Jumping Jacks, 30
RI - 2min
x3 rounds

Hell of a drill!! It does cover few dimensions: anaerobic capacity, SE, and power development. And there is a good space for progression/improvements. Loving it!

Notes
* I didn't want to depend on the timer for this one. Plus there is no jumping rope option with my low ceiling.
So I've decided to go by reps instead. Please feel free to critique or suggest the better approach.
**Have been running flu/cold like shit since Tuesday. So, I kept basic version today. Still got me roaring

12/23/16
Black OP block#3
Week#1, Friday

Lifts
SSB Squat - 5x5, 150
BP - 5x5, 145
Chins - 5x5, BW/Prpl2 band
RI - 2-2.30min

Finishers
Body Saw with sliders - 1x16, BW
Ab Wheel Roll-outs - 1x16, BW
KB Suitcase Carry - 55yrds/Side, 28kg
RI - 90sec

*Note
Still running flu/cold. It does suck training through being sick. Foggy, no juice. On the other hand - mind is off exercises and body works on its own like robot. The moves feel easy in a way. Kinda funny. I thought I was going to quit after 3rd set but managed through the session somehow.
No painzz no gainzz