Barkadion TB Logs

[Barkadion]

I love this one! Would be interesting to see your version

I'd have to get creative with it. Maybe after the first 5 minutes to roll outs, after the second 5, leg lifts, etc. etc.

Knees to elbows would be good too..

[Barkadion]

5/10/17
Recovery week
Wednesday

Ashtanga yoga
David Swenson's Short Forms, 15min

https://www.youtube.com/watch?v=avstDTMHy7k

Meditation
Breathing&A, 30min@12:00PM

[Barkadion]

5/11/17
Recovery week
Thursday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Alternating Lateral Lunge w/ Overhead Reach - 5/side
https://www.youtube.com/watch?v=zcQ3F37e4eo

- Shoulder drills
https://www.youtube.com/watch?v=Qt4RNqK35hc

~15min

LSS Triples - testing session
- AD ride 5min
- Rowing - 5min
- Step Ups - 5min
x2
HR - 115-155BPM

Meditation
Breathing&A, 30min@12:00PM

Notes
*Did some LSS testing for the next block with new Scosche Rythm+ arm HR monitor. Triples is the winner. Feels awesome. I was surprised about step-ups. Very good routine and it keeps HR in the right zone.
**Elbow and shoulder are feeling better.

[Barkadion]

5/12/17
Recovery week
Friday

Mobility drills
- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU
- Shoulder drills
https://www.youtube.com/watch?v=Qt4RNqK35hc

Meditation
Breathing&A, 30min@5:00AM

[Barkadion]

5/12/17
Recovery week
Sunday

Mobility drills
- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU
- Shoulder drills
https://www.youtube.com/watch?v=Qt4RNqK35hc
- Lacrosse ball for elbow and lower back.

I am ready for BB

[Barkadion]

5/15/17
Block#6, BB with OP I/A
(Forced Progression)
Week#1, Monday (75%)

Lifts
SSB Squat - 3x5, 170
Dips - 3x5, 30
Seal Rows - 3x5, 160
RI - 2-2:15min

Finisher
Ab Wheel RO - 1x7

[Barkadion]

5/16/17
Block#6, BB with OP I/A
(Forced Progression)
Week#1, Tuesday (75%)

E
LSS Run - 30min

Data
HR average - 144
HR max - 182
Average stride length - 33
Max stride length - 43
Average cadence - 75
Max cadence - 79

Notes
*Need to get back to the LSS pace. Numbers are all over the place. Will take some time..
**Feeling awesome

[Barkadion]

5/17/17
Block#6, BB with OP I/A
(Forced Progression)
Week#1, Wednesday (75%)

Lifts
SSB Squat - 3x5, 170
Dips - 3x5, 30
Seal Rows - 3x5, 160
RI - 2-2:30min

Finisher
Ab Wheel RO - 1x7

[Barkadion]

5/18/17
Block#6, BB with OP I/A
(Forced Progression)
Week#1, Thursday (75%)

E
LSS Run - 30min

Data
HR average - 140
HR max - 152
Average stride length - 32
Max stride length - 40
Average cadence - 74
Max cadence - 78

Notes
*I forgot to sync my Polar. Will update the data later.
**Pace is getting to it's place

[Green2Blue]

How are you tracking your stride/cadence?