Barkadion TB Logs

[Barkadion]

3/18/21
Block#43, Bark GGA (Non-TB)
Week#12, Thursday (Deload week)

TPDL - x6, 50% Tempo 3000
Wall sit - 60 sec
RI - 90 sec
x3

Rings pushups - x12
Pullups - AMAP
RI - 90 sec
x3

OL RDL - x8
OA KB Overhead walk - 30 m
RI - 90 sec
x3

Rower - 15 min, Zone 2

[Barkadion]

Taking week off before the next training cycle. Switching track for Shred programming with lighter load and more specific tempo/dynamic movements and unilateral drills.

Also, getting started with taichi next week. I have been thinking about it for a while. It is difficult to find real teacher and I’ve been looking around for almost a year now. Finally, I found old traditional small taichi school in local chinatown. I am not sure how it is going to work with my regular training. But I am doing it. There is a chance that I will be moving to this direction in the future. And it might take priority over strength training. Will see..

[Barkadion]

3/28/21
Block#44, Bark GGA (Non-TB)
Week#1, Sunday

TPDL - x10
Reverse KB Lunge - x10/each
RI - 60 sec
x3

BB Glutei Bridge - x15
Good Mornings - x15
RI - 60 sec
x3

KB Dead March - 12/each
KB Front Rack Carry - 30 m
KB Reverse Lunge - x12/each
KB Suitecase Carry - 30 m
KB Plank Drug - x12/each
RI - 90 sec
x25 min

[Barkadion]

3/29/21
Block#44, Bark GGA (Non-TB)
Week#1, Monday

Floor Press - x6
Inberted Rong Rows - xAMAP
RI - 2min
x3

Dips - x8
KB Chainsaw Rows - x8
RI - 2min
x3

Row - 27cal/21cal/15cal
Floor Press - 21/15/9
RI - 3 min
Airbike -21cal/15cal/9cal
Renegate Rows - 9/6/3

[Barkadion]

3/31/21
Block#44, Bark GGA (Non-TB)
Week#1, Wednesday

DB Z-Press - x12-14
Plank March - x12/each
RI - 60sec
x3

OA KB Press - x8
Reverse Crunch - x12
Standing Plate Press - x12
RI - 60sec
x3

Straight Leg Situps - x10/9/8/7/6/5/4/3/2/1
Jumping Jacks - 40
RI - 120sec
Weighted Hollow Rocks - 2/4/6/8/10/12/14
Airdyne Sprint - 100m

[Barkadion]

4/2/21
Block#44, Bark GGA (Non-TB)
Week#1, Wednesday

Bulgarian SS with goblet KB - x6
KB Goblet Squats - x12
RI - 2 min
x3

DL - x6
OL RDL - x8/each
RI - 2 min
x3

Wall Sit - 30sec
KB Squat Cleans - x5/each arm
KB Walking Lunges - x4/each arm
KB Overhead Squat - x4/each arm
Airbike Sprint - 15sec
RI - 2 min
x5

[Barkadion]

4/4/21
Block#44, Bark GGA (Non-TB)
Week#2, Sunday

Pullups - x6
BB Side Bend - x12(L)
Ring Rows - x9
BB Side Bend - x12(R)
Rowing - 12 Cal
RI - 90 sec
x15 min

KB Crush Curl - x12
RI - 60sec
Floor Press - x12, Tempo 3111
RI - 60sec
DB Curl - x10, Tempo 3111
RI - 60sec
x3

Airbike - 1K meters
BB Hang Clean High Pull - x50
BB Z Press - x40
BB Reverse Curl - x30
BB Windshield Wipers - x20

[Barkadion]

4/5/21
Block#44, Bark GGA (Non-TB)
Week#2, Sunday

Floor Press - x6, Tempo 5111
KB Chainsaw Row - x6, Tempo 3111
RI - 2min
x3

OA DB Floor Press - x6, Tempo 3111
PullUps - x4, Tempo 3111
RI - 2min
x3

Rowing - 12 Cal
Banded Pushups - x12
RI - 1:1
x4
RI - 3min
Airdyne - 12 Cal
Renegate Rows - x12
RI - 1:1
x4

[Barkadion]

4/7/21
Block#44, Bark GGA (Non-TB)
Week#2, Wednesday

DL - X10
RI - 60sec
Bulgarian SS - x8-10/each
RI - 60sec
x3

Superman - X20
RI - 60sec
Single Leg Hip Thrusts off bench - x15/each
RI - 60sec
x3

KB DL - x10
RI - 20sec
KB Swings - x15
RI - 20sec
Suitcase Carry - x20m/each
RI - 20sec
Reverse Lunges - x15/each
RI - 120sec
x5

[Barkadion]

4/9/21
Block#44, Bark GGA (Non-TB)
Week#2, Friday

OA Arnold Press - X12-14
RI - 60sec
Leg Raises - x12
RI - 60sec
x3

Z-Press - X6
RI - 60sec
KB Side Bends - x12/each
RI - 60sec
KB Crush Curl - X12-14
RI - 60sec
x3

KB Rack Carry - x100m
Hollow Rocks - x50
KB Rack Carry - x80m
Straight Legs Sit ups - x40
KB Rack Carry - x60m
Hanging Knee ups - x30
KB Rack Carry - x40m
Sit ups - x20
KB Rack Carry - x20m
Hollow Rocks - x10