10/29/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#3 (Easy), Sunday (90%)
Rest day.
Barkadion TB Logs
Re: Barkadion TB Logs
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
10/30/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4 (Easy), Monday (90%)
Lifts
SSB Squat - 3x3, 200
VLP - 5x3, 160
DL - 3x1/2/2, 325
RI - 2-3 min
Notes
*All lifts feel good. Well, except WPU but WPU is different animal.
**I might take few days off before 2nd part of the block. Incorporating 3-1-3 principle? Not sure yet. Will see..
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4 (Easy), Monday (90%)
Lifts
SSB Squat - 3x3, 200
VLP - 5x3, 160
DL - 3x1/2/2, 325
RI - 2-3 min
Notes
*All lifts feel good. Well, except WPU but WPU is different animal.
**I might take few days off before 2nd part of the block. Incorporating 3-1-3 principle? Not sure yet. Will see..
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
The 9 Minute Workout from Pat Flynn. I Like it!
One arm swing
One arm clean and press
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster
30 seconds of each, EXCEPT the swing burpee and plank, which are 60 seconds of each.
Men use 16 - 20kg; women 8 - 12kg.
One round is sufficient, two is significant.
https://www.facebook.com/chroniclesofst ... b2314e57bf
One arm swing
One arm clean and press
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster
30 seconds of each, EXCEPT the swing burpee and plank, which are 60 seconds of each.
Men use 16 - 20kg; women 8 - 12kg.
One round is sufficient, two is significant.
https://www.facebook.com/chroniclesofst ... b2314e57bf
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
I was trying to figure out what workout to do tonight, now I know. ThanksBarkadion wrote:The 9 Minute Workout from Pat Flynn. I Like it!
One arm swing
One arm clean and press
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster
30 seconds of each, EXCEPT the swing burpee and plank, which are 60 seconds of each.
Men use 16 - 20kg; women 8 - 12kg.
One round is sufficient, two is significant.
https://www.facebook.com/chroniclesofst ... b2314e57bf
Re: Barkadion TB Logs
ectional wrote:I was trying to figure out what workout to do tonight, now I know. ThanksBarkadion wrote:The 9 Minute Workout from Pat Flynn. I Like it!
One arm swing
One arm clean and press
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster
30 seconds of each, EXCEPT the swing burpee and plank, which are 60 seconds of each.
Men use 16 - 20kg; women 8 - 12kg.
One round is sufficient, two is significant.
https://www.facebook.com/chroniclesofst ... b2314e57bf
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
10/31/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4 (Easy), Tuesday (90%)
E
LSS run, 30min
Average HR - 152 bpm
Distance - 2.8 miles
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4 (Easy), Tuesday (90%)
E
LSS run, 30min
Average HR - 152 bpm
Distance - 2.8 miles
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
11/01/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Wednesday (75%)
Rest day.
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Wednesday (75%)
Rest day.
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
11/02/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Thursday (75%)
Lifts
SSB Squat - 5x5, 165
VLP - 5x5, 135
Chins - 5x5, BW
RI - 2-2:15 min
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Thursday (75%)
Lifts
SSB Squat - 5x5, 165
VLP - 5x5, 135
Chins - 5x5, BW
RI - 2-2:15 min
"Man is what he reads." - Joseph Brodsky
Re: Barkadion TB Logs
11/03/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Friday (75%)
Fast 5
Time - 29 min
Average HR - 165 BPM
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Friday (75%)
Fast 5
Time - 29 min
Average HR - 165 BPM
"Man is what he reads." - Joseph Brodsky