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PostPosted: Tue Apr 25, 2017 11:48 am 
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24.04.17

1. Gymnastics Bodies - Foundations 1 - Beginner - Week 11, Day 1
-Monday - Core

a1. FL/PE2: 3s x 24r - Step 3
a2. FL/PE2>iM: 3s x 30 seconds

b1. SL/PE2: 3s x 4/4 - Step 3
b2. SL/PE2>iM: 3 x 5 ea. direction

c1. MN/PE2: 5s x 3r - Step 2
c2. MN/PE2>iM: 5s x 5r

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PostPosted: Wed Apr 26, 2017 11:55 am 
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24.04.17

1. odin's vinyasa a x3, b x2

2. Steve Maxwell Spartan 300

A1. Ring Chins: 10, 10, 6, 4
A2. Push-ups: 10, 10, 10

B1. Deck Squats: 10, 10, 10
B2. Tuck Sit-ups: 10, 10, 10

C1. Inverted Body Row: 10, 10, 10
C2. Dive Through: 10, 10, 10

D1. Cossack Squat: 10, 10, 10
D2. Alt. Knee to Elbow: 10, 10, 10

E1. Sprinter Lunge: 30
E2. Squat Thrust w/ Push-up: 20, 10

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PostPosted: Thu Apr 27, 2017 11:58 am 
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26.04.17

1. Gymnastics Bodies - Foundations 1 - Beginner - Week 11, Day 2
- Wednesday - Lower Body

a1. SLS/PE3 - 4s x 6r - Step 5
a2. SLS/PE3>iM: 4s x 3/3

2. Rumble Roller back, lats, pecs, tris, and lower body. Lacrosse ball on glutes and a knot in my low back I woke up with yesterday.

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PostPosted: Fri Apr 28, 2017 1:09 pm 
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26.04.17

1. Gymnastics Bodies - Foundations 1 - Beginner - Week 11, Day 3
-Thursday - Upper Body -

a1. HBP/PE2: 4s x 12r - Step 7
a2. HBP/PE2>iM: 4s x 5/5

b1. RC/PE2: 4s x 12r - Step 7
b2. RC/PE2>iM: 3s x 30 seconds

c1. sPL/PE1: 4s x 48r - Step 7
c2. sPL/PE1>iM: 4s x 5/5r

2. GMB Hip Mobility Sequence

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PostPosted: Mon May 01, 2017 11:47 am 
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30.04.17

a.m.

1. Gymnastics Bodies - Week 11, Day 4 - Beginner
-Carried over from Friday - Handstand

a. WRS #1, #2, #3, #4 x 10 reps each - wrist warm-up drills
b. WP/PE2: 5s x 3r - Step 6 for all
c. FKP/PE2: 5s x 3r
d. WR/PE2: 5s x 3r
e. FTP/PE2: 5s x 3r
f1. HS/PE3: 5s x 12 seconds
f2. HS/PE3>iM: 5s x 10 seconds

afternoon:

2. Still waiting on my bike to finish being built up so my son and I hiked the really tough Kill Bill trail then followed the creek through the woods to a buddy's place and back. A hot, tough, and fun hike and had a great time with Jax.

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PostPosted: Tue May 02, 2017 12:16 pm 
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01.05.17

1. Bill Esch Developmental Body Prep warm-up - takes about 20 minutes

2. Gymnastics Bodies - Foundations 1 - Beginner - Week 12, Day 1
-Monday - Core

a1. FL/PE2: 4s x 24r - Step 4
a2. FL/PE2>iM: 4s x 30 seconds

b1. SL/PE2: 4s x 4/4 - Step 4
b2. SL/PE2>iM: 4 x 5 ea. direction

c1. MN/PE2: 3s x 6r - Step 3
c2. MN/PE2>iM: 3s x 5r

3. JS Shoulder Distraction, pec stretch

4. TKE: light band x 2s x 20/20

I'm thinking about switching to mainly doing cals, yoga/flexibility/mobility, and shoulder and hips pre/rehab. Starting to lose interest in the GB program and getting to the point where I may need equipment I don't have. Plus I just wonder how far I need or want to get into gymnastics training. I'll try to give it a little while longer.




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PostPosted: Wed May 03, 2017 12:22 pm 
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02.05.17

1. Esch Airport Yoga Sequence

2. Steve Maxwell Spartan 300

A1. Ring Chins: 12, 10, 8
A2. Push-ups: 30

B1. Inverted Body Row: 12, 12, 6
B2. Dive Through: 10, 10, 10

C1. Cossack Squat: 12/12, 12/12, 4/4
C2. Alt. Knee to Elbow: 10, 10, 10

D1. Sprinter Lunge: 20, 10
D2. Squat Thrust w/ Push-up: 20, 10

3. JS band flexibility, JS shoulder distraction, pec stretch - this is a pec/thoracic stretch from the Bill Esch Developmental Body Prep warm-up, I think it is helping my shoulder

4. TKE: light band x 2s x 20/20

It looks like I mis-remembered how to do some of the exercises in the intermediate version. The push-ups are done side to side and I have just been doing regular push-ups. Also, it seems I totally forgot to do the Deck Squat/Tuck Sit-up superset last night.

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PostPosted: Thu May 04, 2017 11:40 am 
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03.05.17

1. Swenson Ashtanga Yoga Short Forms - 15' Short Form

2. Wtd. Step-ups: 30# x 30'

3. TKE: light band x 2s x 20/20

Went ahead and bailed on the GB program for now. Just wasn't feeling it anymore. Will go ahead with the cals, yoga/mobility, shoulder pre/rehab, and as much riding as possible. That's actually another reason why I decided to put a hold on the GB program. With the warmer weather, longer days, and the kids getting out of school soon, I want to be able to ride during the week some as well and I don't want to feel chained to a set program and feel that I have to skip a ride on a certain day because it's a particular training day. I guess I could start training in the morning again but fuck, that is hard to do now.

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PostPosted: Mon May 08, 2017 11:41 am 
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Saturday and Sunday May 6 and 7

Got my new bike Friday afternoon and spent the weekend tuning, testing, and getting used to it. Rode about 20 miles combined. Rode Carolina North Forest Saturday and had some initial concerns about the bike. It "felt" slower and not as poppy as I thought it should and seemed a little sluggish. The front end seemed harder to get off the ground and it felt harder to get up in the air. I thought it was just going from a small to a medium, or grippier tires, or going from a nice set of carbon rims to an okay set of aluminum rims. That being said, I still set 7 PR's at CNF. Go figure.

Well, all of those concerns were put to rest when I rode University Lake and the Pittsboro trail. Maybe it was not riding for about three weeks or maybe it was just the trail since I don't ride CNF that much, but Sunday's ride was awesome! The thing pedals great, was very playful, felt great in the air, and climbed awesome! It was so much fun! I still need to get the shock and fork dialed in. It rides great, the only thing is when I go to bunny hop or jump, the fork compresses quite a bit. I like it a little stiffer. Maybe it's lack of technique on my part. Also, I bottomed out the fork and shock on one part of the Pittsboro trail.

Other than that, it was freaking awesome!

Over the weekend I also got in some yoga and a push/pull workout on the rings.

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PostPosted: Wed May 10, 2017 3:28 pm 
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09.05.17

1. Keira Newton mobility warmup - went through twice (vid/link posted below)

2. Steve Maxwell Spartan 300 - Intermediate

A1. Ring Chins: 10, 10, 10
A2. Alt. Side to Side Push-ups: 10, 10, 10

B1. Deck Squat: 10, 10, 10
B2. Tuck-up Sit-up: 10, 10, 10

C1. Inverted Body Row: 10, 10, 10
C2. Dive Through: 10, 10, 10

D1. Cossack Squat: 10, 10, 10
D2. Alt. Knee to Elbow: 10, 10, 10

E1. Sprinter Lunge: 20, 10
E2. Squat Thrust w/ Push-up: 20, 10

https://www.facebook.com/keira.newton1/ ... 941245133/

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PostPosted: Thu May 11, 2017 12:31 pm 
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10.05.17

1. Wtd. Step-ups: 30# x 45:00

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PostPosted: Mon May 15, 2017 11:54 am 
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11.05.17

1. Rode Briar Chapel x 52 minutes @ 5 miles.


12.05.17

1. Swenson Ashtanga 30' Short Forms

2. Pec Stretch

3. TKE: light band x 2s x 20/20


13.05.17

1. Rode University Lake, Hornet Hill, and Morgan Creek bandit trails x 1 hour 20 minutes @ 8.6 miles

14.05.17

1. Rode Kill Bill and Briar Chapel x 1 hour 38 minutes @ 11.1 miles

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PostPosted: Tue May 16, 2017 11:54 am 
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15.05.17

1. odin's vinyasa a x3

2. Gymnastic Bodies - Foundations 1 - Front Split flexibility series

-this is a 45' flexibility routine aimed at progressing to a front split. my main goal of it s to use it for increased flexibility in the toes, ankly, Achilles, quads, hamstrings, and, importantly, the hips and hip flexors. I like it a lot. It's to be done once a week.

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PostPosted: Wed May 17, 2017 12:09 pm 
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16.05.17

Quick workout after getting home from my daughter's band concert.

1. Calisthenics Circuit x 5 rounds
a. Hindu Push-up x10
b. Neutral Grip Pull-up x6
c. Hindu Squat x20
d. Inverted Ring Rows x10
e. Ab Wheel Rollout x10

2. TKE: light band x 2s x 20/20

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Last edited by Mickey O'neil on Thu May 18, 2017 12:59 pm, edited 1 time in total.

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PostPosted: Thu May 18, 2017 12:58 pm 
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17.05.17

1. YRG - Stand Up

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PostPosted: Fri May 19, 2017 5:36 pm 
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18.05.17

1. Rode PBO trail, it's actually called Ratchet Trail x 1 hour 26 minutes @ 10 miles. Set two PR's on the downhill sections.

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PostPosted: Tue May 23, 2017 12:44 am 
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20.05.17

1. Rode Ratchet trail x 58 minutes @ 7 miles

21.05.17

1. Rode part of Briar Chapel then went of exploring on some four wheeler trails x 1 hour @ 7.8 miles

2. Took the kids adventuring up some creeks.

22.05.17

1. Yoga Doc DVD - 30 min version

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PostPosted: Wed May 24, 2017 11:33 am 
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No training last night. Planned on getting back to the weekly TBDL workout but I am working in a different office location this weeks and it takes almost an hour to get home plus I have been working later. Hope to get to it tonight.

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PostPosted: Thu May 25, 2017 12:38 pm 
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24.05.17

1. Daily Dozen

2. TBDL (low handles): 265 x 2/3/5/2/3

3. Ring L-Sit Pull-ups: 4s x 5r - this was done from a sitting position on the floor as I had the rings attached to a doorway pull-up bar

4. Wtd. Step-ups: 30# x 45'

4. TKE: light band x 2s x 20/20

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PostPosted: Tue May 30, 2017 12:12 pm 
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I may have worked out on Friday night but I don't have my notebook with me here at work and I can't remember.

27.05.17

Gymnastics Rings workout that was linked in the Furmanator's latest newsletter. It's by the Gold Medals Bodies guy. https://www.bodybuilding.com/fun/built- ... rings.html

1. Top position hold: 5 sets of 15 seconds, 30 sec. rest
2. Ring dip: 5 sets of 8-12 reps, 1 min. rest
3: Inverted row: 5 sets of 10-15 reps, 1 min. rest
4. L-sit: 5 sets of 15 seconds, 30 sec. rest
5. Ring chin-up: 5 sets of 8-12 reps, 1 min. rest

28.05.17

1. Ruck w/ 25# weight vest x 2 hours 42 minutes @ 7 miles - this was rough

Strava says I walked 7.8 miles but there is one segment shown that I didn't walk so there is something funky going on with it. It's the long vertical segment. https://www.strava.com/activities/1010636724

29.05.17

a.m.

1. YRG 20 minute workout

2. 4CBD - Sonnon's 4 Corner Balance Drill - 2x ea. leg

3. JS Flexibility

I also did a bunch of hiking/exploring with the kids this weekend up the local creeks and trails and took them to the river yesterday swimming and hiking. My bike is in the shop getting some sealant put in the rear tire and the suspension tuned so I couldn't ride. I was disappointed not being able to ride but I'm glad I did a bunch of stuff outside with the kids.

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PostPosted: Thu Jun 01, 2017 12:06 pm 
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31.05.17

1. Daily Dozen

2. Armor of War 'esque calistenics workout - Still trying to flesh out a new calisthenics routine

a1. Neutral Grip Pull-up: 10s x 5r
a2. Knuckle Push-ups: 5s x 10r

b1. Airborne Lunge: 5s x 5/5
b2. Flat Iron RDL: Elitefts Pro Short Stong Band x 5s x 12r

c1. *Rear Bridge/Plank: 5s x 15 seconds - these were much tougher than expected
c2. HLR: 5s x 5r

3. Bill Esch Airport Yoga Sequence

*I don't know if this is the correct name for this exercise. I tried to find it on the webs but everything that showed up had the person using their arms. What I did was have my upper back up on a chest at the end of my bed with my legs straightened out with my hands crossed on my chest so that their was a straight line from my neck to my heels. It really worked my back and abs. Is that a good description? If anyone knows the correct name for this exercise I would love to know. I saw Steve Maxwell talk about it once and I could have sworn he called it a rear of reverse plank.

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PostPosted: Fri Jun 02, 2017 1:34 pm 
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01.05.17

1. Rode BC x 1 hour @ 6.9 miles

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PostPosted: Mon Jun 05, 2017 12:16 pm 
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02.05.17

1. Rode Pittsboro Ratchet trail x 1 hour @ 7.2 miles. Was running late so didn't ride the whole thing. Plus my suspension was riding really stiff and rough since having a band put in the shock and a couple of tokens put in the fork and it wasn't that enjoyable.

03.05.17

1. Took my bike back to the shop for them to take another look at the suspension. They lowered the pressure in the fork and shock. Rode from the shop and hit Water Tower, Morgan Creek, Hornet Hill, and University Lake trails then back x 1 hour 45 minutes @ 12 miles. Bike was back to riding like a dream.

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PostPosted: Tue Jun 06, 2017 12:08 pm 
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05.06.17

1. Daily Dozen

2. odin's vinyasa: A x4, B x3 with 2x Thoracic Bridge ea. side each flow then 4CBD 2x ea. leg

3. TRX "I,Y,T,W" x 5 rounds x 3 reps each round

4. JS Band Shoulder Distraction

5. GMB Hip Mobility Sequence

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PostPosted: Wed Jun 07, 2017 1:55 pm 
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06.06.17

1. Swenson Ashtanga Yoga Short Forms - 45'

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