Barkadion TB Logs

[Barkadion]

10/29/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#3 (Easy), Sunday (90%)

Rest day.

[Barkadion]

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..

[Barkadion]

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

[ectional]

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

I was trying to figure out what workout to do tonight, now I know. Thanks

[Barkadion]

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

I was trying to figure out what workout to do tonight, now I know. Thanks

[Barkadion]

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

[Barkadion]

11/01/17
Block#9, OWT(3) OP
(5-6% addition to the Block#8 TM)
Week#4, Wednesday (75%)

Rest day.

[Barkadion]

Yoga Plex - full body mobility drill in one move!

https://www.youtube.com/watch?v=P_fFdP_Ugmk

[Barkadion]

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

[Barkadion]

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