Barkadion TB Logs

[Barkadion]

1/17/18
Block#11, OWT OP I/A
Week#1, Wednesday (75%)

Lifts
BP - 5x5, 130
SSB Squat - 5x5, 155
WPU - 5x5, BW
RI - 2:15-3 min

Finisher
LWSW

Plan for tonight
ROMWOD, short daily session

Notes
*I think I will keep "magic 3 rule" for this programing: 3 warm up sets, 3 min RI, and 3 breaths -
(1 - approaching the bar, 2nd - unracking the bar, and 3rd one before the reps).
Seems to work nicely so far. I do get to 3 min RI by the 3rd set anyway, so I keep it for all sets.
**Did couple of paused reps for the last sets to make it more sadistic. Nice!
***I am loving || grip pull-ups. It feels smooth and nice: wrists, elbows, shoulders - whole nine yards. Highly recommend.

[Barkadion]

1/18/18
Block#11, OWT OP I/A
Week#1, Thursday (75%)

Warm up
Foam rolling and mobility drills x 10min
Easy rowing x 800m

HIC#5
ME Row - 2 min
RI - 5 min
x 3 Rounds

Core Finisher
Body saw with sliders - 1 x 30, BW

Plan for tonight
ROMWOD, short daily session

Notes
*I need to get the proper pace down. It might take a little while. Overall, it feels different after few years of using Airbike and neglecting the rower. But I do like that!
**Starting easy and building up from there.

[grouchyjarhead]

Solid work Bark.

[Barkadion]

Solid work Bark.

Thank you! Getting my 1st week down..

[Barkadion]

Ross on Hill Sprints.. Agree on all accounts..

http://rosstraining.com/blog/2018/01/18 ... l-sprints/

[Barkadion]

1/19/18
Block#11, OWT OP I/A
Week#1, Friday (75%)

Rest day. ROMWOD tonight.

[Barkadion]

Good tips on the neck mobility/pre/rehab self care from Eric Cressey:

https://ericcressey.com/?s=Acumobility+ ... r+the+Neck

[Barkadion]

1/20/18
Block#11, OWT OP I/A
Week#1, Saturday (75%)

Lifts
BP - 5x5, 130
RI - 3 min
TPDL - 1x5, 250
RI - 5 min

Finisher
LWSW

Plan for tonight
ROMWOD, short daily session

Notes
*I need to find right angle for TBDL. I tend to "squat" the bar instead of "pulling" it. It doesn't feel safe for lower back if I bring my hips higher.. Also, my TB has 1 set of handles only and I need to pay attention to the hands position. It gets out of balance easily. I'd guess it will take some practice.
**Looking forward for tomorrow E session

[Barkadion]

1/21/18
Block#11, OWT OP I/A
Week#1, Sunday (75%)

E
LSS Rowing, 30 min

Plan for tonight
ROMWOD, short daily session

Notes
*1st week is down!

[grouchyjarhead]

How was the first week? Looks good to me.