Barkadion TB Logs

[Barkadion]

1/9/17
Black OP block#3
Week#4, Monday

Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
DL - 3x3, 265
RI - 2-2.5min

Finisher
TRX Face Pulls - 3x13, BW
RI - 1.5-2min

[Barkadion]

1/10/17
Black OP block#3
Week#4, Tuesday

FUNRUN: STANDARD ISSUE
Indoor Version, modified

- AD run, 5min (consistent effort, HR above LSS)
- Burpees x 10
- AD run, 5min (consistent effort, HR above LSS)
- Push-Ups x 10/Air Squats, ATG x 10
- AD run, 5min (consistent effort, HR above LSS)
- TRX Inverted Rows x 10/Air Squats, ATG x 10

x2

Total Time - 31min

Notes
* I always thought that FunRuns are ether E/HIC combo or just HIC. I do love the drill. It feels similar to Fobbit Intervals. A lot of options for incorporating different calisthenics moves and playing with AD ride intensity. Also, it feels like prehab/recovery drill.
**I didn't have my HR monitor on me. I just made sure that I keep pushing for AD ride. Not a sprint, but close to run pace.
***I'd appreciate your critique. Do you guys think it is a good idea to have Fun Runs on HIC days?

[Barkadion]

1/11/17
Black OP block#3
Week#4, Wednesday

Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
Chins - 5x5, G2 band
RI - 2-2.5min

Finisher
KB Swings 3x25, 32kg
RI - 90sec

[Barkadion]

1/12/17
Black OP block#3
Week#4, Thursday

GC 10

A
AD recovery pace, 2min
Burpees x 20
x 4 Rounds

B
Plank to side transfer - 1x12/side
Prone bridge arm march - 1x15/side
Inchworm with walking and pushups - 1x10
RI - 60sec

[Barkadion]

1/13/17
Black OP block#3
Week#4, Friday

Lifts
SSB Squat - 5x5, 160
BP - 5x5, 160
Chins - 5x5, G2 band
RI - 70sec-2.45min

Finishers
Body Saw with sliders - 1x13, BW +20
Ab Wheel Roll-outs - 1x12, BW+20
KB Suitcase Carry - 55yrds/Side, 36kg
RI - 90sec

[Barkadion]

1/14/17
Black OP block#3
Week#4, Saturday

E
LSS AD ride, 30min

[Barkadion]

1/16/17
Black OP block#3
Week#5, Monday

Lifts
SSB Squat - 4x3, 185
BP - 4x3, 180
DL - 3x2, 300
RI - 2-3min

Finisher
TRX Face Pulls 2x14, BW
RI - 90sec

[Barkadion]

01/17/17
Black OP block#3
Week#5, Tuesday

Sledge Drill
Alternative Version

- KB Snatches, 40 (20/arm), 40lb
- Jumping Jacks, 60
- KB Snatches, 20 (10/arm), 40lb
- Jumping Jacks, 30
RI - 2-2:20min
x4 rounds

[Train_Hard_Live_Easy]

Nice work, Bark.

I have to admit, the sledge drill is drawing a blank for me...... but I like the look of it.... is the 60 and 30 after the JJ, timings or reps?

[Barkadion]

Nice work, Bark.

I have to admit, the sledge drill is drawing a blank for me...... but I like the look of it.... is the 60 and 30 after the JJ, timings or reps?

It's reps. I wanted to stay away from timer clock with this one and decided to go by reps...

I've got myself into begging for air with this one