Barkadion TB Logs

[Barkadion]

5/8/21
Block#44, Bark GGA (Non-TB)
Week#6, Saturday

BB Reverse Lunges - x4/each
RI - 40sec
Pistols from the box - x6/each
RI - 120sec
x3

BB Glute Bridge - x6
RI - 40sec
T-Bar Sumo DL - x10
RI - 120sec
x3

KB Swings - x12
Weighted Superman - x15
KB Glutei Bridges - 18
Airbike Sprint - 21sec
RI - 120sec
x3

[Barkadion]

5/9/21
Block#44, Bark GGA (Non-TB)
Week#6, Sunday

Renegade Rows - x10
Jumping Jacks - x200
Renegade Rows - x8
Jumping Jacks - x150
Renegade Rows - x6
Jumping Jacks - x100
Renegade Rows - x4
Jumping Jacks - x50
Renegade Rows - x2

Farmer Press - x10
RI - 60sec
Cross Bench KB Pullover - x12
RI - 60sec
Reverse Curl - x12
RI - 60sec
x3

5min EMOM
KB Crush Curl - x5
KB Palloff Press - x5
KB Hip to Halo - x5

5min EMOM
KB Tri Extensions - x5
MedBall Chest Press - x5
MedBall Situps - x5

[Barkadion]

5/10/21
Block#44, Bark GGA (Non-TB)
Week#6, Monday

Floor Press - x6 Tempo 5111
RI - 30sec
Inverted Rows - x8 Tempo 3111
RI - 120sec
x4

Dips - x6 Tempo 3030
RI - 30sec
KB Chainsaw Rows - x8/each
RI - 120sec
x3

Row - x9/12/15/18 cal
Pushups with Elevated Legs - x9/12/15/18
RI - 180sec
Airdyne - x15/12/9/6 cal
KB Rows - x10/8/6/4 each

[Barkadion]

5/12/21
Block#44, Bark GGA (Non-TB)
Week#6, Wednesday

TPDL - x10
RI - 50sec
Reverse Lunges - x6/each
RI - 50sec
x4

Glutei Bridges - x15
RI - 50sec
Banded GM - x15
RI - 50sec
x4

KB Swings - x12
Suitecase Carries - x30m
KB Sumo DL - x9
Suitecase Carries - x30m
FLR - x30sec
RI - 60sec
x4

[Barkadion]

5/14/21
Block#44, Bark GGA (Non-TB)
Week#6, Friday

Bradford Press - x10-12
RI - 50sec
Ab Wheel Rollouts - x10
RI - 50sec
x4

OA KB Press - x8/each
RI - 50sec
Reverse Crunch - x12
RI - 50sec
KB Palloff Press - x10
RI - 50sec
x3

Side Plank Leg Lifts (R) - x18/16/14/12/10
Jumping Jacks - x20
Side Plank Leg Lifts (L) - x18/16/14/12/10
Sprint - 100m
RI - 180sec
Weighted Situps - x10/12/14/16/18
Sprint - 150m

[Barkadion]

5/16/21
Block#44, Bark GGA (Non-TB)
Week#7 (Deload), Sunday

Rowing - 500m
Single Leg Wall Sit (L) - x20sec
Single Leg Wall Sit (R) - x20sec
Star Plank (L) - x20sec
Star Plank (R) - x20sec
x20min

Jumping Jacks - x200
Single Leg Glute Bridge (L) - x30sec
Single Leg Glute Bridge (R) - x30sec
Single Arm Bar Hang (L) - x30sec
Single Arm Bar Hang (R) - x30sec
x20min

[Barkadion]

5/17/21
Block#44, Bark GGA (Non-TB)
Week#7 (Deload), Monday

KB Hang Clean (L)
KB Rev Lunge (L)
KB Hang Clean (R)
KB Rev Lunge (R)
KB Halo (L&R)
KB Row (L&R)
x7min

Glutei Bridge Floor Press - x12
RI - 30sec
KB Chainsaw Row - x10/each
RI - 30sec
PushUps Shoulder Tap - x10/each
RI - 30sec
BB Curl - x10 Tempo 5111
RI - 120sec
x3

Burpees - x4
KB C&P (L) - x6
KB C&P (R) - x6
Dive Bomber PushUps - x8
RI - 75sec
x10min

[Barkadion]

5/19/21
Block#44, Bark GGA (Non-TB)
Week#7 (Deload), Wednesday

OL RDL - x6/each (light KB)
RI - 15sec
KB Windmill - x6/each (light KB)
RI - 15sec
Sumo Squats - x6 (light KB)
RI - 90sec
x3

Bear Crawl w/DBs - 5m
Bear Crawl Backwards w/DBs - 5m
DB Curtsy Squats - x10
x5
RI - 120SEC
FLR - 20sec
KB Russian Twist - x20
Seal Walks - 30m
x5

[Barkadion]

5/23/21
Block#44, Bark GGA (Non-TB)
Week#8, Sunday

RF Elevated Split Squat - x6/each
RI - 30sec
1&1/4 Goblet Squat - x8
RI - 150sec
x4

TPDL - x4
RI - 30sec
OL RDL - x8/each
RI - 150sec
x3

Goblet Squat hold@90' - x30sec
RI - 15sec
KB Walking Lunges - x10
Suitcase Walk - x30m
KB Walking Lunges - x10
RI - 15sec
Sprint - 15sec
RI - 120sec
x4

[Barkadion]

5/24/21
Block#44, Bark GGA (Non-TB)
Week#8, Sunday

Pike press hold - x30sec
RI - 45sec
Pike Press - x5
RI - 45sec
Lateral Plate Raise - x8/each Tempo 4111
RI - 90sec
x3

Half Kneeling KB Press - x8/each
RI - 45sec
OA DB Floor Press - x7/each
RI - 45sec
KB Crush Curl - x9
RI - 90sec
x4

Air Squat Jump - x9
T2B - x6
Burpees - x9
SitUps - x6
x16min