Barkadion TB Logs

[grouchyjarhead]

Carbs on a rest week always sounds like a plan. Good work.

[Barkadion]

Carbs on a rest week always sounds like a plan. Good work.

Thank you

[Barkadion]

10/02/17 - 10/06/17
Off-Training
Week#1, Monday - Firday

AM
Foam rollings, mobility, yoga - up to 30min

PM
Walks with shadow boxing - 2-5 miles
(Slow LSS walks with periods of few min shadow boxing while keep walking)

Notes
*Keeping blood moving. Light and easy.
**Walks with shadow boxing is my new favorite poison

[Barkadion]

10/9/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#1, Monday (70%)

Lifts
SSB Squat - 5x5, 155
VLP - 5x5, 125
Chins - 5x4, BW
RI - 2-2:15 min

Finisher
Band PA - 2x30, Red band

Notes
*Block #3 of OWT is on! Let's see how it is gonna be

[Barkadion]

10/10/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#1, Tuesday (70%)

Indoor Power Intervals
AD warm up - 1 min
AD sprint - 2 min
AD recovery/Rest - 5 min
x4

Finisher
Plank - 3 x 1 min

[Barkadion]

10/11/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#1, Wednesday (70%)

Day off.

Notes
*I am thinking of keeping 8-9 days week for the rest of the OWT.

[Barkadion]

Dmitriy Klokov's warm-up routine. Less that 3min..

https://www.youtube.com/watch?time_cont ... 522dB-4y2w

[Barkadion]

10/12/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#1, Thursday (70%)

Lifts
SSB Squat - 5x5, 155
VLP - 5x5, 125
Chins - 5x4, BW
RI - 2-2:15 min

Finisher
Band PA - 2x20, Blue band

[Barkadion]

10/13/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#1, Friday (70%)

Core Fobbit
AD Ride (moderate consistent effort) - 2min
Mountain Climbers - x20
AD Ride (moderate consistent effort) - 2min
Ins & Outs - x20
AD Ride (moderate consistent effort) - 2min
Ski Abs - x10/side
Repeat

Total time - 25 min

[travman]

Ski Abs - x10/side

I read this too fast, and at first glance I saw "Sexy Abs-x10/side."