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Re: Barkadion TB Logs
Posted: Mon Jan 09, 2017 1:18 pm
by Barkadion
1/9/17
Black OP block#3
Week#4, Monday
Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
DL - 3x3, 265
RI - 2-2.5min
Finisher
TRX Face Pulls - 3x13, BW
RI - 1.5-2min
Re: Barkadion TB Logs
Posted: Tue Jan 10, 2017 1:27 pm
by Barkadion
1/10/17
Black OP block#3
Week#4, Tuesday
FUNRUN: STANDARD ISSUE
Indoor Version, modified
- AD run, 5min (consistent effort, HR above LSS)
- Burpees x 10
- AD run, 5min (consistent effort, HR above LSS)
- Push-Ups x 10/Air Squats, ATG x 10
- AD run, 5min (consistent effort, HR above LSS)
- TRX Inverted Rows x 10/Air Squats, ATG x 10
x2
Total Time - 31min
Notes
* I always thought that FunRuns are ether E/HIC combo or just HIC. I do love the drill. It feels similar to Fobbit Intervals. A lot of options for incorporating different calisthenics moves and playing with AD ride intensity. Also, it feels like prehab/recovery drill.
**I didn't have my HR monitor on me. I just made sure that I keep pushing for AD ride. Not a sprint, but close to run pace.
***I'd appreciate your critique. Do you guys think it is a good idea to have Fun Runs on HIC days?
Re: Barkadion TB Logs
Posted: Wed Jan 11, 2017 1:07 pm
by Barkadion
1/11/17
Black OP block#3
Week#4, Wednesday
Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
Chins - 5x5, G2 band
RI - 2-2.5min
Finisher
KB Swings 3x25, 32kg
RI - 90sec
Re: Barkadion TB Logs
Posted: Thu Jan 12, 2017 12:59 pm
by Barkadion
1/12/17
Black OP block#3
Week#4, Thursday
GC 10
A
AD recovery pace, 2min
Burpees x 20
x 4 Rounds
B
Plank to side transfer - 1x12/side
Prone bridge arm march - 1x15/side
Inchworm with walking and pushups - 1x10
RI - 60sec
Re: Barkadion TB Logs
Posted: Fri Jan 13, 2017 1:48 pm
by Barkadion
1/13/17
Black OP block#3
Week#4, Friday
Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
Chins - 5x5, G2 band
RI - 70sec-2.45min
Finishers
Body Saw with sliders - 1x13, BW +20
Ab Wheel Roll-outs - 1x12, BW+20
KB Suitcase Carry - 55yrds/Side, 36kg
RI - 90sec
Re: Barkadion TB Logs
Posted: Sat Jan 14, 2017 1:38 pm
by Barkadion
1/14/17
Black OP block#3
Week#4, Saturday
E
LSS AD ride, 30min
Re: Barkadion TB Logs
Posted: Mon Jan 16, 2017 12:22 pm
by Barkadion
1/16/17
Black OP block#3
Week#5, Monday
Lifts
SSB Squat - 4x3, 185
BP - 4x3, 180
DL - 3x2, 300
RI - 2-3min
Finisher
TRX Face Pulls 2x14, BW
RI - 90sec
Re: Barkadion TB Logs
Posted: Tue Jan 17, 2017 4:17 pm
by Barkadion
01/17/17
Black OP block#3
Week#5, Tuesday
Sledge Drill
Alternative Version
- KB Snatches, 40 (20/arm), 40lb
- Jumping Jacks, 60
- KB Snatches, 20 (10/arm), 40lb
- Jumping Jacks, 30
RI - 2-2:20min
x4 rounds
Re: Barkadion TB Logs
Posted: Tue Jan 17, 2017 4:53 pm
by Train_Hard_Live_Easy
Nice work, Bark.
I have to admit, the sledge drill is drawing a blank for me...... but I like the look of it.... is the 60 and 30 after the JJ, timings or reps?
Re: Barkadion TB Logs
Posted: Tue Jan 17, 2017 4:57 pm
by Barkadion
Train_Hard_Live_Easy wrote:Nice work, Bark.
I have to admit, the sledge drill is drawing a blank for me...... but I like the look of it.... is the 60 and 30 after the JJ, timings or reps?
It's reps. I wanted to stay away from timer clock with this one and decided to go by reps...
I've got myself into begging for air with this one
