Barkadion TB Logs

[Barkadion]

I guess... finally... I've got what LSS means..

Long
Steady
Snow




I guess shoveling can be equal to sledge drill

[Barkadion]

2/14/17
Black OP block#4
(Same weight as block#3)
Week#2, Tuesday (80%)

Disarmed
10 Burpees
Heavy Bag Strikes x 75sec
RI - 60sec
x 4 rounds

Finisher
Plank x3 rounds - 60sec, 45sec, 30sec
RI - 30sec

Meditation
Breathing - 15min,@6:00AM.

[Barkadion]

2/15/17
Black OP block#4
(Same weight as block#3)
Week#2, Wednesday (80%)

Lifts
SSB Squat - 4x5, 170
BP - 4x5, 170
Chins - 4x5, BW
RI - 2-2.5min

Finisher
Ab Wheel roll out (from 1 step) - 1x15, BW

Meditation
Breathing - 20min@6:00AM.

[Barkadion]

2/16/17
Black OP block#4
(Same weight as block#3)
Week#2, Thursday (80%)

Missing HIC today

My day has started at 3:30AM. One of those days that get you by surprise.

I hope to be back to my regular schedule tomorrow. Will try to do HIC on Saturday or tomorrow after lifting.

Cheers.

[Barkadion]

2/17/17
Black OP block#4
(Same weight as block#3)
Week#2, Friday (80%)

Lifts
SSB Squat - 4x5, 170
BP - 4x5, 170
DL - 3x2, 280
RI - 2-2:30min

Finisher
Band pull aparts - 2x20, Blue band

Meditation
Breathing - 15min,@6:30AM.

[Barkadion]

2/18/17
Black OP block#4
(Same weight as block#3)

Week#2, Saturday (80%)

Heavy Bag Resets
Heavy Bag Strikes x 75 seconds – Max effort
RI - 2min (light skipping/moving)
x5 rounds

Core finishers
TRX fall outs - 1x15(L1), 1x13(L2), 1x10(L3)
RI - 90sec

Meditation
Breathing - 20min,@11:30AM.

Notes
*TRX Fall-outs felt easy. I am surprised. I haven't done it for a long while but I remember struggling with it in the past. I think I've hurt my lower back doing it at some point. I am guessing my core got stronger
**I was forced to change my schedule to M,T,W,F,S due to unexpected things I needed to do on Thursday. I like that new schedule a lot! You have a breather in the middle of your week.. I might keep this new schedule around! So, it's gonna be like:
M - OP
T - HIS
W - OP
Th - Off
F - OP
S - HIC

[Barkadion]

2/20/17
Black OP block#4
(Same weight as block#3)
Week#3, Monday (90%)

Lifts
SSB Squat - 4x3, 195
BP - 4x3, 190
Chins - 4x3, BW+25
RI - 2-2:15min

Finisher
Knee supported shoulder external rotation - 2x9, 15

Meditation
Breathing - 20min,@11:00AM.

[Barkadion]

2/21/17
Black OP block#4
(Same weight as block#3)

Week#3, Tuesday (90%)

Heavy Bag Resets (Easy Week)
Heavy Bag Strikes x 60 seconds – Max effort
RI - 2min (light skipping/moving)
x4 rounds

Core finishers
Plank - 1min
Plank - 30sec
RI - 30sec

Meditation
Breathing - 15min,@6:00AM.

[Barkadion]

2/22/17
Black OP block#4
(Same weight as block#3)
Week#3, Wednesday (90%)

Lifts
SSB Squat - 4x3, 195
BP - 4x3, 190
Chins - 4x3, BW + 25
RI - 2-2.15min

Finisher
Ab Wheel roll out (from 2 steps) - 1x15, BW

Meditation
Breathing - 15min@6:00AM.

[Barkadion]

2/24/17
Black OP block#4
(Same weight as block#3)
Week#3, Friday (90%)

Lifts
SSB Squat - 3x3, 195
BP - 4x3, 190
DL - 3x1, 315
RI - 2-2:15min

Finisher
Band pull aparts - 2x25, Blue band
RI - 90sec

Meditation
Breathing - 25min,@6:30AM.