SAT
SQ 205 x5x5 to ease back in
WPU 25x5x5
OH Press. 115x3x5 95x2x5
Some VIPR swing snatch stuff/ as well as some rotational work with it.
SUN
40min aerobic swim. With fins. Stroke work
AlottaDav intro to TB
Re: AlottaDav intro to TB
MON sesh
Heavy week. ( my training outline is all screwed up- just trying to maintain the basics while in OP BB)
Too much life happening lately. Happy to be training
SQ 240x3, 230x3x3
WPU 25x2x5 35x4x4
OH PRESS 115x4x4
100lb sled push between OH PRESS SETS.
70# KB swings. 4 sets x15 reps
Heavy week. ( my training outline is all screwed up- just trying to maintain the basics while in OP BB)
Too much life happening lately. Happy to be training
SQ 240x3, 230x3x3
WPU 25x2x5 35x4x4
OH PRESS 115x4x4
100lb sled push between OH PRESS SETS.
70# KB swings. 4 sets x15 reps
Re: AlottaDav intro to TB
MON PART 2
2.5 mile walk with wife and dog. Wore 40# ruck.
2.5 mile walk with wife and dog. Wore 40# ruck.
-
grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: AlottaDav intro to TB
Walking my dog with my ruck on is one of my favorite ways to get extra cardio.
Re: AlottaDav intro to TB
TUES
40 min aerobic swim.
Some farmers walks. single leg KB RDL and TRX prehab stuff.
Wed
Sq 245x4x3
WPU 44# 4x3
OH press 135 4x3
70# kb swing. 4x15
Followed by 1 hr yoga class
40 min aerobic swim.
Some farmers walks. single leg KB RDL and TRX prehab stuff.
Wed
Sq 245x4x3
WPU 44# 4x3
OH press 135 4x3
70# kb swing. 4x15
Followed by 1 hr yoga class
Re: AlottaDav intro to TB
THURS
6mile hike in Palo Duro Canyon. 55# ruck.
Mainly a slow scenic hike with wife and friends so I added the ruck to make it a better effort.
Great recovery day event.
6mile hike in Palo Duro Canyon. 55# ruck.
Mainly a slow scenic hike with wife and friends so I added the ruck to make it a better effort.
Great recovery day event.
Re: AlottaDav intro to TB
Friday session
SQ 4x3 245
OHP 4x3 135
DL worked up to 315x3. Then hit 2x5 at 225 to GTG a bit.
Did about 10 sets of 8 BW pull-ups between sets.
Recovery has been solid. Strength going up. I've not followed 100% strict but sticking to main guidelines. Extra volume has been no issue since I'm still aerobic basebuilding and on vacation- sleeping 9-10 hrs a night and eating high quality food.
Will likely pull back a bit this week as I start Mid Shift on Sunday
SQ 4x3 245
OHP 4x3 135
DL worked up to 315x3. Then hit 2x5 at 225 to GTG a bit.
Did about 10 sets of 8 BW pull-ups between sets.
Recovery has been solid. Strength going up. I've not followed 100% strict but sticking to main guidelines. Extra volume has been no issue since I'm still aerobic basebuilding and on vacation- sleeping 9-10 hrs a night and eating high quality food.
Will likely pull back a bit this week as I start Mid Shift on Sunday
Re: AlottaDav intro to TB
MON SESH
SQ- 195 5x5
WPU 35 3x5, 2 sets at 25
OHP 105 5x5
KB swings 2 sets at 70 15 reps
2-3 down ad backs on monkey bars for shoulder health
Evening session
40min LSS run on treadmill. Every 3 min stepped off to do TGUs, curls, or triceps press downs- first "arm" workout in years. Felt good to BRO OUT
SQ- 195 5x5
WPU 35 3x5, 2 sets at 25
OHP 105 5x5
KB swings 2 sets at 70 15 reps
2-3 down ad backs on monkey bars for shoulder health
Evening session
40min LSS run on treadmill. Every 3 min stepped off to do TGUs, curls, or triceps press downs- first "arm" workout in years. Felt good to BRO OUT
Re: AlottaDav intro to TB
TUES
set treadmill to 7-12 incline. 35min LSS run. Kept HR 135-145 or so adjusted incline accordingly.
Few KB swings. Weighted carries and windmill KB
set treadmill to 7-12 incline. 35min LSS run. Kept HR 135-145 or so adjusted incline accordingly.
Few KB swings. Weighted carries and windmill KB
Re: AlottaDav intro to TB
WED
Fatigue was a wee bit noticeable from a few days on night shift/ new job/ elevated stress level.
Glad to be hitting lighter weights this week
195 5x5 SQ
25# WPU 5x5
OHP 105 5x5, Superset with 2 laps farmer carries with 62# KBs each hand.
This evening my phys. therapist wife worked out a few tight spots, and we found a deficiency on my right side that has been affected me for years. Great pre-hab exercise to engage. Should help out if continued as the DR RX.
Fatigue was a wee bit noticeable from a few days on night shift/ new job/ elevated stress level.
Glad to be hitting lighter weights this week
195 5x5 SQ
25# WPU 5x5
OHP 105 5x5, Superset with 2 laps farmer carries with 62# KBs each hand.
This evening my phys. therapist wife worked out a few tight spots, and we found a deficiency on my right side that has been affected me for years. Great pre-hab exercise to engage. Should help out if continued as the DR RX.