Barkadion TB Logs

[Stefan Olsson]

3/09/17
Black OP block#4
(Same weight as block#3)

Week#5, Thursday (85%)

Disarmed
10 Burpees
Heavy Bag Strikes x 90 seconds
RI - 1min
x5 rounds

Core finisher
Plank x 3 (60sec, 45sec, 45sec)
RI - 30sec

Meditation
Breathing - 30min,@06:00AM.

Note
Would you like to know what KB means by "slow drunken monkey"? Do this drill...
My monkey was wasted for the last round

Disarmed looks like a fun hic! Will bring out the monkey next week!

[Barkadion]

3/09/17
Black OP block#4
(Same weight as block#3)

Week#5, Thursday (85%)

Disarmed
10 Burpees
Heavy Bag Strikes x 90 seconds
RI - 1min
x5 rounds

Core finisher
Plank x 3 (60sec, 45sec, 45sec)
RI - 30sec

Meditation
Breathing - 30min,@06:00AM.

Note
Would you like to know what KB means by "slow drunken monkey"? Do this drill...
My monkey was wasted for the last round

Disarmed looks like a fun hic! Will bring out the monkey next week!

[Barkadion]

3/11/17
Black OP block#4
(Same weight as block#3)

Week#5, Saturday (85%)

Training
Day off

Meditation
Breathing - 30min,@12:00PM.

Note
Having SQ and DL on Fridays makes my weekend less enjoyable some weeks. I am recovering by being irritable and gloomy
I am thinking going after mean and lean for the next block.

[Barkadion]

3/12/17
Black OP block#4
(Same weight as block#3)

Week#5, Saturday (85%)

Training
Day off

Meditation
Breathing - 30min,@1:00PM.

[Barkadion]

3/13/17
Black OP block#4
(Same weight as block#3)
Week#6, Monday (95%)

Lifts
SSB Squat - 4x2, 205
BP - 4x2, 200
Chins - 4x2, 35
RI - 2-3min

Meditation
Breathing - 20min,@6:00AM.

Notes
*Feel great with the weight.
**BP is slightly uncomfortable meaning my left side (post-injury) wants to give up. But it does get much much better once I concentrate and mind the "bridge" and "chest up" cues. Plus slightly wider grip.
***I might do just one conditioning session on Saturday to make sure all 3 MS of 95% are fine. It will be MS Fobbits most likely.
****I might try "long weekend" approach. Meaning I will do Wednesday MS session, then 4 days off, and start next block on following Monday. I am not sure I'll go this path. Will go by feelings.

[Barkadion]

3/14/17
Black OP block#4
(Same weight as block#3)
Week#6, Tuesday (95%)

Combat Fobbit
(Easy week)
AD run - 2min (recovery pace)
Heavy bag strikes - 1min
Repeat

Total time - 18:15min

Core Finisher
Body saw with sliders - 2x20
RI - 1min

Meditation
Breathing - 35min,@12:00PM.

[Barkadion]

3/15/17
Black OP block#4
(Same weight as block#3)
Week#6, Wednesday (95%)

Lifts
SSB Squat - 4x2, 205
BP - 4x2, 200
Chins - 4x2, 35
RI - 2:10-3min

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

Meditation
Breathing - 15min@6:00AM.

Notes
*Everything feels good. I think I am ready for the forced progression. Let's see how Friday lifts are gonna be.

[Barkadion]

3/16/17
Black OP block#4
(Same weight as block#3)
Week#6, Thursday (95%)

Training
Day off

Meditation
Breathing - 20min@7:30AM.

[Barkadion]

3/17/17
Black OP block#4
(Same weight as block#3)
Week#6, Friday (95%)

Lifts
Mean and Lean
DL - 3x1, 335
BP - 4x2, 200
RI - 2:10-3min

Finisher
Ab Wheel Roll-outs (standing) x3 (9, 7, 5)
RI - 2min

Notes
*Mean and Lean is definitely the option for 90%-95% weeks. Yeah.
**Back to full standing rollouts. It's a challenge a bit to do it after DL, though. But feels kinda cool
***DL feels a bit heavy. That's OK.
***I am planning to finish this block tomorrow with MS Fobbits. Just need to double check with my lower back

[Barkadion]

3/18/17
Black OP block#4
(Same weight as block#3)
Week#6, Saturday (95%)

MS Fobbits
- AD ride, 3-4min (Active Recovery pace)
- Chin ups, 1x3
- AD ride, 3-4min (Active Recovery pace)
- Dips, 1x3
- AD ride, 2min (Active Recovery pace)
- Repeat

Total time: 30min


Meditation
Breathing, 35min@06:30AM

Notes
Block is done!