IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Training log
PostPosted: Thu Nov 29, 2018 11:48 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Tuesday
warm up/mobility
Component 1: Swing Set to One Arm Reach x5
Component 2: Jump Through and Jump back to Hollow Body Push-Up x5
Component 3: Plank Hold to Push-Up to Mountain Climber Intermediate to Push- Up to Mountain Climber x3
Strength circuit - 3 rounds
tuck swing to tuck position x5
hollow body plank -x5
push ups to one arm extension - x5
crow - practice - 5:00
sauna
walk - bike path 2.0 (easy pace)

Weds
mobility work
crow -5:00
sauna
walk - 20 mins

Thurs
warm up/mobility
P-bars
flow routine - 3 rounds
strength circuit- 3 rounds :45 on/:30 rest
plank push up
L-sit
inverted press
crow - 6:00 practice (crow push-ups added in)
pm
sauna
walk - bike path 2.0 (easy pace)


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 Post subject: Re: Training log
PostPosted: Mon Dec 03, 2018 2:05 am 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Friday
mobility
Crow - practice 6:00
close grip chins -3x6
bridge
sauna

Saturday
walk - bike path 5.20 (easy pace)
mobility/yoga
crow - 5:00 practice
walk - 2.10 (easy pace)

Sunday
warm up/mobility
P-bars
flow - 3 rounds
circuit - :45 on/:30 off 3 rounds
dive bombers
tuck swing to plank
battle ram
crow - practice 2:00
walk - 4.20 tempo (avg pace 12:03)
pm
walk - bike path 2.0 (easy pace)
sauna


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 Post subject: Re: Training log
PostPosted: Tue Dec 04, 2018 11:11 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Monday
mobility/yoga
crow - 5:00 practice
sauna

Tuesday
warm up/mobility
P-bars
flow - 3 rounds
strength circuit - :45 on/:30 off 4 rounds
plank push ups to one arm ext
L-sit
inverted press
Crow - 2:00 practice
pm
walk - bike path 2.25 (avg pace 12:09)
sauna


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 Post subject: Re: Training log
PostPosted: Fri Dec 07, 2018 12:15 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Weds
mobility/yoga
crow - 5:00 practice
sauna

Thurs
warm up/mobility
P-bars
tuck swing to bent arm press - 3 sets/3 reps
flow
circuit - :45 on/:30 off 3 rounds
dive bombers
dips
mnt climbers
inverted press
crow - 3:00 practice (crow press thrown in the mix)
pm
walk - bike path 2.50 (avg pace 12:03)
sauna/cold shower


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 Post subject: Re: Training log
PostPosted: Mon Dec 10, 2018 12:31 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Friday
mobility/yoga
close grip chins - 3x6
Crow pose - practice - 3:00
sauna

Sat
walk - bike path 5.50 (avg pace 12:00)
pm
walk - bike path 4.50 (easy pace)
mobility/yoga
crow - 3:00 practice

Sunday
warm up/mobility
P-bars
bent arm press - 3x3 practice
circuit - :45 on/:30 off 4 rounds
plank push ups
L-sit
battle ram
tuck to swing set
crow - practice 2:00
walk - 4.55 (avg pace 12:09)
pm
walk - bike path 4.35 (easy pace)


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 Post subject: Re: Training log
PostPosted: Tue Dec 11, 2018 11:08 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Monday
mobility/yoga
elbow lever - 3:00 practice
crow - 1:00 practice
sauna

Tuesday
warm up/mobility
bent arm press - 3x3 reps (practice)
circuit - :45 on/:30 off 4 rounds
dive bombers
tuck swing to plank position
inverted press
dips
elbow lever -2:00 practice
crow (just a few holds)
pm
walk - bike path 2.50 (avg speed 11:39)
sauna


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 Post subject: Re: Training log
PostPosted: Wed Dec 12, 2018 11:07 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
elbow lever - 5:00 practice
close grip chins -1x6
yoga
crow pose - practice 2:00
bridge - x2
sauna


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 Post subject: Re: Training log
PostPosted: Fri Dec 14, 2018 12:11 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
P-bars
tuck swing to bent arm press - 3x3 practice
circuit - :45 on/:30 off 4 rounds
battle ram
straddle L-sit
mnt climbers
`
elbow lever - 3:00 practice
crow
pm
walk - bike path 3.05 (avg pace 11:53)
sauna


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 Post subject: Re: Training log
PostPosted: Mon Dec 17, 2018 12:22 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Friday
warm up/mobility
elbow lever - 3:00 practice
crow
yoga
pull ups/close grip chins -5/5
sauna

Saturday
walk - bike path 7.10 (avg pace 12:39)
pm
walk - bike path 6.20 (avg pace 12:40)
mobility
elbow lever - 3:00 practice
crow
yoga

Sunday
warm up/mobility
P-bars
flow - x2
circuit -:45 on/:30 off 3 rounds
push ups
tuck swing to plank position
inverted press
`
elbow lever -2:00 practice
crow

Afternoon
walk - bike path 4.30 (avg pace 12:06)
sauna

Evening
walk - bike path 3.25 (recovery pace)


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 Post subject: Re: Training log
PostPosted: Wed Dec 19, 2018 11:03 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Monday
warm up/mobility
elbow lever - 5:00 practice
Crow - practice
yoga
sauna

Tuesday
warm up/mobility
p-bars
bent arm stand - practice 5x1
circuit - ;45 on/:30 off 4 rounds
dive bombers
L-sit
battle ram
-
elbow lever -3:00 practice
Crow
pm
sauna
walk - bike path 3.10 (avg pace 11:39)

Weds
warm up/mobility
elbow lever - 5:00 practice
Yoga (finishing with crow)
pm
sauna
walk - bike path 20:00 recovery pace


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 Post subject: Re: Training log
PostPosted: Fri Dec 21, 2018 12:02 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
p-bars
flow - 1 round
circuit -:45 on/:30 off
push ups
L-sits
inverted press
-
elbow lever - 2:00 practice
crow - :30
pm
walk - bike path 3.10 (avg pace 12:09)
sauna


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 Post subject: Re: Training log
PostPosted: Sun Dec 23, 2018 11:17 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Friday
mobility/warm up
elbow lever - 4:00 practice
yoga

Saturday
walk - bike path 16.00 (avg pace 15:19)
pm
mobility
elbow lever - 5:00 practice
crow

Sunday
warm up/mobility
p-bars
bent arm stand - practice 3x1
circuit - :45 on/:30 off 4 rounds
dive bombers
mnt climbers
battle ram
-
close grip chins - slow rep :10 up/:10 hold/:10 down
elbow lever - 2:00 practice
crow
pm
walk - bike path 5.15 (avg pace 11:44) 3.60 @recovery pace


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 Post subject: Re: Training log
PostPosted: Wed Dec 26, 2018 8:49 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Monday
warm up/Mobility
elbow lever - 3:00 practice
yoga -20:00
sauna

Tuesday
warm up/mobility
p-bars
flow - 1 round
circuit - :45 on/:30 off 3 rounds
plank push ups
L-sits
inverted press
explosive pull ups
-
elbow lever -2:00 practice
crow -:30
pm
walk - bike path 3.15 (avg pace 11:39)

Weds
warm up/mobility
elbow lever - 2:00 practice
yoga - 20:00
sauna


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 Post subject: Re: Training log
PostPosted: Sat Dec 29, 2018 1:09 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Thursday
warm up/mobility
p-bars
bent arm stand - practice 2:00
circuit - :45 on/:30 off 4 rounds
dive bombers
mnt climbers
battle ram
-
slow close grip chin - x1 (10 up/10 hold/10 down)
elbow lever - 5:00 practice
crow
sauna
pm
walk - bike path 3.25 (avg pace 11:35)

Friday
sauna
warm up/mobility
elbow lever - practice 2:00
yoga - 20:00


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 Post subject: Re: Training log
PostPosted: Mon Dec 31, 2018 11:51 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Saturday
walk - bike path 7.15 (avg pace 12:19)
warm up/mobility
elbow lever -2;00 practice
crow - 1:00 practice

Sunday
warm up/mobility
p-bars
flow - 1 round
circuit -:45 on/:30 off 4 rounds
push ups
L-sit
battle ram
explosive pull ups
-
elbow lever -2:00 practice
crow - 1:00 practice
pm
walk - bike path 6.0 (casual pace)

Monday
sauna
warm up/mobility
rings
top position/wrist turn outs -3x3
dips -3x3
reverse row/sit backs -3x5
L-sits -3x
chins -3x3
-
elbow lever -2:00 practice
yoga


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 Post subject: Re: Training log
PostPosted: Wed Jan 09, 2019 2:31 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Warm up/mobility
Top position/wrist turn outs -3x:10
dips -3x3
P-bars - circuit 3 rounds :45 on/:30 off
push ups
L-sit
inverted press
-
elbow lever
crow - practice with both 3:00
sauna
pm
walk - bike path 3.65 (avg pace 11:09)


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 Post subject: Re: Training log
PostPosted: Wed Jan 09, 2019 11:35 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Weds
mobility/warm up
Yoga - 20:00+ (includes elbow lever, crow, crane practice)
pm
sauna
walk - 20:00 (casual pace)


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 Post subject: Re: Training log
PostPosted: Thu Jan 10, 2019 9:01 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Warm up/mobility/pulling prep
Top position/writs turn - 3x:10
reverse row/sit backs - 3x5
L-sit - 3x:10-:15
pull ups - 3x3
One arm reverse rows - 3x3
yoga:
elbow lever
crow
crane (practice)
eagle
standing bow
bridge
forward fold
pm
walk - bike path 2.50 (avg pace 12:30)
sauna


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 Post subject: Re: Training log
PostPosted: Fri Jan 11, 2019 11:59 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
rings
top position/write turn - 3x:15
dips - 3x3
P-bars - circuit :45 on/:30 off 3 rounds
dive bombers
mnt climbers
battle ram
-
elbow lever
crow
bridge

pm
sauna
walk - 20 mins (recovery pace)


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 Post subject: Re: Training log
PostPosted: Sat Jan 12, 2019 11:28 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Walk - bike path 10.50 (avg pace 12:31)
pm
walk - bike path 6.60 (avg pace 14:30)
yoga - 15:00
2 rounds - :30 each pose/:15 transition
forward bend
squat pose
crow
peacock
bridge
eagle
-
upward dog/downward dog/bow/childs pose


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 Post subject: Re: Training log
PostPosted: Tue Jan 15, 2019 12:24 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Sunday
warm up/mobility
yoga - 25 mins
walk - bike path/snow trek 5.50

Monday
warm up/mobility
top position/wrist turn - 3x:15
ring dips -3x3
p-bars - circuit 4 rounds :45 on/:30 off
push ups/alternating sets with push up to one arm ext
L-sits (and variations)
inverted press
-
squat hold
crow
elbow lever
bridge
sauna


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 Post subject: Re: Training log
PostPosted: Wed Jan 16, 2019 2:21 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
top position/write turns -3x:15
reverse row/sit backs -3x5
L-sits -3x:15
face pulls (bands)
pull ups -3x3
one arm reverse row -3x3
chins -(bar) 1x:10 up/:10 hold/:10 down
-
:30/:10 2 rounds
forward bend
squat
eagle
crow
elbow lever
bridge

pm
walk - bike path 2.60 (avg pace 12:26 icy paths)
sauna


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 Post subject: Re: Training log
PostPosted: Wed Jan 16, 2019 11:10 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Warm up/mobility
yoga - 25 mins
pm
ruck - 2.60 with 20lbs (15:30 avg pace)
sauna/cold shower


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 Post subject: Re: Training log
PostPosted: Thu Jan 17, 2019 11:38 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
warm up/mobility
top position/writs turn -3x:10
ring dips -3x3
p-bars - circuit :45 on/:30 off 3 rounds
dive bombers
mnt climbers
reverse row/sit backs (rings)
battle ram
-
ring pull ups -3x3
1 round - :30 hold/:10 between
forward fold
squat pose
eagle
crow
elbow lever
bridge
sauna


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 Post subject: Re: Training log
PostPosted: Sun Jan 20, 2019 11:26 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4468
Friday
warm up/mobility
Yoga - 25 mins
walk - bike path 2.20 (avg pace 11:15)
sauna

Saturday
Ruck - bike path 10.00 20lbs+
yoga - 2 rounds
forward bend
squat pose
downward dog
eagle
crow
elbow lever
bridge

Sunday
warm up/mobility
rings -
top position/wrist turns -3x:15
dips -3x4
P-bars - circuit :45 on/:30 off 3 rounds
push ups
L-sits
reverse rows (rings)
inverted press
-
ring pullups -3x3
crow elbow lever
bridge

pm
walk - bike path 5.20 (avg pace 11:35)
sauna


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