Barkadion TB Logs

[Barkadion]

Modified Hanging Leg Raise

"use bent elbows, tuck the knees, and lever from the shoulder joint. This creates engagement in a similar fashion to the RKC plank – from both the top down and from the bottom up."

https://www.youtube.com/watch?time_cont ... N4VImE8Hxo

[Barkadion]

6/27/18
Block#16, Bark BB
Week#1, Wednesday

SE
- OA KB thrusters
- DB alternating lunges
- OA KB floor press
- DB renegade rows
- OA KB swings

2x20
RI - 45 sec/exercise; 2 min/round

[Barkadion]

6/28/18
Block#16, Bark BB
Week#1, Thursday

E
LSS Run - 30 min
HR average - 138 bpm
HR max - 145 bpm

Data
Average stride length - 31 in
Max stride length -40 in
Average cadence - 75 Steps/min
Max cadence - 79 Steps/min
Average Pace - 13:17 min/mi
Max Pace - 10:29 min/mi
Distance - 2.26 mi

[Barkadion]

6/29/18
Block#16, Bark BB
Week#1, Friday

Rest day.

Notes
*It is getting hot and humid here. Runs will be a bit more challenging but it is OK.
**I am getting away for a ~5 days next week. Family duty. My training schedule might change a bit unless I am able to bring my KB/DB with me and the environment cooperates. Will see

[Barkadion]

6/30/18
Block#16, Bark BB
Week#2, Saturday

SE
- OA KB thrusters
- DB alternating lunges
- OA KB floor press
- DB renegade rows
- OA KB swings

3x20
RI - 45 sec/exercise; 2 min/round

[grouchyjarhead]

Aw yeah, Base Building! How's it feeling so far?

[Barkadion]

Aw yeah, Base Building! How's it feeling so far?

Awesome!!! Loving it!!

Feels like little overkill for lower body, though. Thrusters paired with lunges make me use faulty language
And I’m sooo surprised with renegade rows.. so deceptive..

[grouchyjarhead]

Good work. I find thrusters alone aren't always enough for me personally. I think they pair well with lunges. That's why this block for my rucksack SE I'm using thrusters and overhead walking lunges.

[Maxrip13]

6/30/18
Block#16, Bark BB
Week#2, Saturday

SE
- OA KB thrustersj
- DB alternating lunges
- OA KB floor press
- DB renegade rows
- OA KB swings

3x20
RI - 45 sec/exercise; 2 min/round

Can you explain to me how you are programming the thrusters mate?
Are you just splitting the reps per side and ending up with double the amount of squats?

I just got hold of a set of dumbells and I am tempted to add them in as an exercise option if I do an SE basebuild.

[Barkadion]

6/30/18
Block#16, Bark BB
Week#2, Saturday

SE
- OA KB thrusters
- DB alternating lunges
- OA KB floor press
- DB renegade rows
- OA KB swings

3x20
RI - 45 sec/exercise; 2 min/round

Can you explain to me how you are programming the thrusters mate?
Are you just splitting the reps per side and ending up with double the amount of squats?

I just got hold of a set of dumbells and I am tempted to add them in as an exercise option if I do an SE basebuild.

Yes, exactly. For example - I would do 20 squats and 10 push presses per arm if it calls for SE = 20 reps. Feels like "underkill" for the upper body and "overkill" for the lower body. But I think the feeling is deceiving. It is very therapeutical for my hips, knees and shoulders with using low weight. If I can survive going 40-50 reps weeks