Barkadion TB Logs

[Barkadion]

1/31/21
Block#43, Bark GGA (Non-TB)
Week#6, Sunday

Warm-up

Session Work
SSB Squat - 6x6, 65%, Tempo: 4111
RI - 75sec

Front Squat - 3x3, 85%

Airbike - 4min, near to max effort.

KB Side Bends - 1x20 each

Good Mornings - 3x10

[Barkadion]

2/1/21
Block#43, Bark GGA (Non-TB)
Week#6, Monday

Warm-up

Session Work
Floor Press - 6x6, 65%, Tempo: 4111
RI - 75sec

OHP - 3x3, 85%

KB Swings, 20sec
RI - 90sec
Plate Pushups, 20sec
RI - 90sec
Squat Jump, 20sec
RI - 90sec
Pull-ups, 20sec
RI - 90sec
x2

Plunk with KB Drug - 3x20

[Barkadion]

2/3/21
Block#43, Bark GGA (Non-TB)
Week#6, Wednesday

Warm-up

Session Work
Airbike - 10min @80-90% of max HR
RI - 2min
x4

[Barkadion]

2/5/21
Block#43, Bark GGA (Non-TB)
Week#6, Friday

Warm-up

Session Work
Hang Power Clean - x10
Dips - x10
RI - 60sec
x10

TPDL - x2, 55% - Dynamic effort, moving weight fast.
RI - 45sec
x10

KB Flow
KB curl
Goblet squat
KB Halo (L/R)
KB Windmill (L/R)
x7min

Front Leaning Rest - 1x5min

[Barkadion]

2/7/21
Block#43, Bark GGA (Non-TB)
Week#7, Sunday

Warm-up

Session Work
SSB Squat - 5x7, 50%, Tempo: 4111
RI - 75sec

Front Squat - 3x2, 90%

Airbike - 5min, near to max effort.

KB Side Bends - 1x20 each

Good Mornings - 3x15

[Barkadion]

2/8/21
Block#43, Bark GGA (Non-TB)
Week#7, Monday

Warm-up

Session Work
Floor Press - 5x7, 65%, Tempo: 4111
RI - 75sec

OHP - 3x2, 90%

KB Thrusters - 10sec
RI - 90sec
Box Jump - 10sec
RI - 90sec
Plate Pushups - 10sec
RI - 90sec
Pull-ups - 20sec
RI - 90sec
x2

Plunk with KB Drug - 3x30, 40

[Barkadion]

2/10/21
Block#43, Bark GGA (Non-TB)
Week#7, Wednesday

Warm-up

Session Work
Airbike sprint - 30sec
RI - 2min
x6

TBDL - 8x2, 60%, Dynamic effort

KB Curl
KB Goblet Squat
KB Halo (L,R)
KB Windmill
x7min

Front Leaning Rest - 5min

[Barkadion]

2/12/21
Block#43, Bark GGA (Non-TB)
Week#7, Friday

Warm-up

Session Work
Airdyne - 15min, 80%-90% effort (Zone 4)
RI - 5min
x3

[Barkadion]

2/14/21
Block#43, Bark GGA (Non-TB)
Week#7, Sunday

Front Squat - x7, 60%, Tempo: 2000
Plank March - x60sec
RI - 90sec
x4

Superman - x15
Hanging Leg Raises - x15
RI - 90sec
x4

Lateral Box Step-ups - x20/each leg
Tuck Jump - 10

Rowing - 15min, Zone 2

[Barkadion]

2/15/21
Block#43, Bark GGA (Non-TB)
Week#8, Monday

OHP - x7, 60%, Tempo: 2000
Ring Row Hold - x30-60sec
RI - 90sec
x4

Ring Face Pull - x15
Side Plank Rich Through - x12
RI - 90sec
x4

Half Kneeling KB Press - x8/ea
Med Ball Chest Press - 45sec
RI - 90sec
x3

Rowing - 15min, Zone 2