8/17/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#3
Warm-Up
Foam Roll, Dynamic mobility drills.
LWS
Circuit #15
Airbike - 5 min
Floor Press - 10
Seal Rows - 10
OHP - 10
Flutter kicks - 20
MJDB#1 - 10
Plank - 1 min
Push-Ups - 10
x 3
LWS
Cool-Down
Airbike - 10 min
Barkadion TB Logs
Re: Barkadion TB Logs
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/18/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#4
Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#4
Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/19/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#5
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
LWS
Circuit #16
Jumping Jacks - 10
Pushups- 10
Squats - 10
Crunches - 20
x5
Circuit #17
Pullups - AMRAP
Goblet Squats - 10
x3
Circuit #18
Floor Press - 10
Curls - 10
Dips - 10
Lunges - 10
MJDB#1 - 10
x3
LWS
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#5
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
LWS
Circuit #16
Jumping Jacks - 10
Pushups- 10
Squats - 10
Crunches - 20
x5
Circuit #17
Pullups - AMRAP
Goblet Squats - 10
x3
Circuit #18
Floor Press - 10
Curls - 10
Dips - 10
Lunges - 10
MJDB#1 - 10
x3
LWS
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/22/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#1
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 1
Jumping Jacks - 10
Pushups- 2
...
Jumping Jacks - 10
Pushups- 10
LWS
Circuit #19
Floor Press - 10
Advanced Crunch - 25
Seal Rows - 10
Goblet Squats - 10
MJDB#2 - 10
Plank - 1 min
x3
PT Reset
Reverse Pushups - 10
Birds - 10
Arm Haulers - 10
Cool Down
Airbike - 15 min
PM
Walking - 30 min
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#1
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 1
Jumping Jacks - 10
Pushups- 2
...
Jumping Jacks - 10
Pushups- 10
LWS
Circuit #19
Floor Press - 10
Advanced Crunch - 25
Seal Rows - 10
Goblet Squats - 10
MJDB#2 - 10
Plank - 1 min
x3
PT Reset
Reverse Pushups - 10
Birds - 10
Arm Haulers - 10
Cool Down
Airbike - 15 min
PM
Walking - 30 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/23/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#2
AM
Walk/Run
x 45 min
PT Reset
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#2
AM
Walk/Run
x 45 min
PT Reset
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
Started to introduce running. Increasing weight for some movements as well. Getting PT.. Baby steps.
I do love Stew Smith’s programming. Floors me, though..
Getting there!
I do love Stew Smith’s programming. Floors me, though..
Getting there!
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/24/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#3
Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#3
Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/25/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#4
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Squats - 1
Pushups- 1
Jumping Jacks - 10
Squats - 2
Pushups- 2
...
Jumping Jacks - 10
Squats - 10
Pushups- 10
Circuit #20
Floor Press - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 25
x3
PT Reset
Reverse Pushups - 20
Birds - 20
Arm Haulers - 20
Cool Down
Bike - 15 min
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#4
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Squats - 1
Pushups- 1
Jumping Jacks - 10
Squats - 2
Pushups- 2
...
Jumping Jacks - 10
Squats - 10
Pushups- 10
Circuit #20
Floor Press - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 25
x3
PT Reset
Reverse Pushups - 20
Birds - 20
Arm Haulers - 20
Cool Down
Bike - 15 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/28/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#5
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 5
Plank - 15 sec
Squats - 10
x5
Circuit #21
OHP - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 20
x3
Cool Down
Bike - 15 min
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#5
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills
Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 5
Plank - 15 sec
Squats - 10
x5
Circuit #21
OHP - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 20
x3
Cool Down
Bike - 15 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
8/29/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#6
Walk/Run
x 50 min
PT Reset
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#6
Walk/Run
x 50 min
PT Reset
"Man is what he reads." - Joseph Brodsky