Barkadion TB Logs

[Barkadion]

8/30/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#6, Day#1
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups - 1
....
Jumping Jacks - 10
Pushups - 5

Circuit #22
Dips - 10
Pullups - AMRAP
Arm Haulers - 20 (small plates)
Birds - 20 (small plates)
Reverse Pushups - 20 (small plates)
Airbike - 5 min
x3

Cool Down
Bike - 20 min

[Barkadion]

8/31/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#6, Day#2
Warm-Up
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Squats - 1
....
Jumping Jacks - 10
Squats - 10

Circuit #23
Airbike - 3 min
Bulgarian SS - 10/each
Goblet Squat - 10
KB Swings - 10
x3

Cool Down
Bike - 10 min

[Barkadion]

9/1/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#6, Day#3
Warm-Up
Walk & Run combo
x 15 min

Main cycle
Sprint - 1 min
Jog - 1 min
x 15 min

Cool Down
Walking - 10 min

[Barkadion]

9/3/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#6, Day#4
Warm-Up
Airbike - 5 min
Foam Roll - 5 min
Dynamic Mobility Drills

Warm-Up Pyramid
Jumping Jacks - 10
Pushups- 5
Double Crunch - 10
Squats - 10
x3

Circuit #24
OHP - 10
Seal Rows - 10
DB Step-Ups - 10
MJDB#1 - 10
Plank - 1 min
x3

Cool Down
Bike - 15 min

[Adski]

How are you tracking Bark?

[Barkadion]

How are you tracking Bark?

Sorry, didn’t get your question, mate..

[Barkadion]

9/4/23
Block#63 Stew Smith's Foundation Rebuilding, Part#2
Week#6, Day#5

Mobility Day
Airbike - 5 min
Foam Roll, Dynamic mobility drills - 6 min
x5

PT Reset

[Adski]

How are you tracking Bark?

Sorry, didn’t get your question, mate..

How are you going recovery wise?

[Barkadion]

Oh.. sorry. Yes, getting there. I hope to get cleared by PT relatively soon. Tons of mobility drills. Meanwhile, just couldn’t stay without any programmed training. I am really enjoying Stew Smith’s stuff. Gets me floored now and then. I am planning to finish his 12 weeks foundation program.
Really miss TB training structure. I hope to get back to it late fall. Probably, OP I/A with either Bulgarian SS or belt squat to begin with. Maybe even basic unilateral cluster. Will see. And.. I will be done with BB-like training till next summer for sure!

How’s your training going? I see you still enjoying OP I/A?

Cheers!

[Adski]

Ah that’s good to hear that you’ve found a way to keep going and moving.

I hope you recover well and get back on the TB train! A unilateral cluster sounds great too!

Yea I’m still working with variations or running OP/IA as is. It just seems to have the right balance of everything I need with work/life. Pretty much every other template is a little too rigid to make it work how I want around work and boxing/skating, in terms of recovery so I stay fresh. I’ve found having up to 3 days between MS sessions worlds really well if I need it. The other OP templates from GP seem to run pretty well as an IA version as well. Especially DUP. It’s been fun experimenting and seeing what works/fits.

Anyways it’s great to hear that you are progressing along, look forward to seeing the comeback!