Barkadion TB Logs

[Barkadion]

8/17/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#3

Warm-Up
Foam Roll, Dynamic mobility drills.

LWS

Circuit #15
Airbike - 5 min
Floor Press - 10
Seal Rows - 10
OHP - 10
Flutter kicks - 20
MJDB#1 - 10
Plank - 1 min
Push-Ups - 10
x 3

LWS

Cool-Down
Airbike - 10 min

[Barkadion]

8/18/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#4

Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5

[Barkadion]

8/19/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#4, Day#5
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min

LWS

Circuit #16
Jumping Jacks - 10
Pushups- 10
Squats - 10
Crunches - 20
x5

Circuit #17
Pullups - AMRAP
Goblet Squats - 10
x3

Circuit #18
Floor Press - 10
Curls - 10
Dips - 10
Lunges - 10
MJDB#1 - 10
x3

LWS

[Barkadion]

8/22/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#1
AM
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 1
Jumping Jacks - 10
Pushups- 2
...
Jumping Jacks - 10
Pushups- 10

LWS

Circuit #19
Floor Press - 10
Advanced Crunch - 25
Seal Rows - 10
Goblet Squats - 10
MJDB#2 - 10
Plank - 1 min
x3

PT Reset
Reverse Pushups - 10
Birds - 10
Arm Haulers - 10

Cool Down
Airbike - 15 min

PM
Walking - 30 min

[Barkadion]

8/23/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#2
AM
Walk/Run
x 45 min

PT Reset

[Barkadion]

Started to introduce running. Increasing weight for some movements as well. Getting PT.. Baby steps.
I do love Stew Smith’s programming. Floors me, though..
Getting there!

[Barkadion]

8/24/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#3

Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5

[Barkadion]

8/25/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#4
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Squats - 1
Pushups- 1
Jumping Jacks - 10
Squats - 2
Pushups- 2
...
Jumping Jacks - 10
Squats - 10
Pushups- 10

Circuit #20
Floor Press - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 25
x3

PT Reset
Reverse Pushups - 20
Birds - 20
Arm Haulers - 20

Cool Down
Bike - 15 min

[Barkadion]

8/28/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#5
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 5
Plank - 15 sec
Squats - 10
x5

Circuit #21
OHP - 10
Seal Rows - 10
Bulgarian SS - 10/each
MJDB#1 - 10
Advanced Crunch - 20
x3

Cool Down
Bike - 15 min

[Barkadion]

8/29/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#5, Day#6
Walk/Run
x 50 min

PT Reset