IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: Training log
PostPosted: Tue May 29, 2018 11:05 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
P- bars -x2
Single leg L-sits -1:00
Jump into single leg L-sit -10x
Pike push up -8x
Elbow Lever/single leg ext -1:00
Shoulder lever/tuck -1:00
`
Tuck planche - 3x
Close grip chins - (ladder/:15 between rungs) 1/2/3/2/1
Walk - 3.35 (avg pace 14:39/12:50 last mile)


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 Post subject: Re: Training log
PostPosted: Thu May 31, 2018 10:51 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Walk - bike path 3.30 (24 hour pace/16:30)
Joint mobility
P-bars circuit
push ups -x5
Swings - x5
dips -x5
tuck planche
Mountain climbers -x10
-
L-sits -3x
Sauna - 20 mins


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 Post subject: Re: Training log
PostPosted: Thu Jun 07, 2018 10:56 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Weds/Thurs (night start) - walk Annapolis 24 Event -40 miles/11:00 hours (side walk/brick walk)
Joint mobility
Pull up matrix -14 reps
P- Bars (circuit 3 reps/3x through)
Plank/push up, battering ram/Jump through/dip/tuck hold/L-sit/plank
Clubbell - [email protected] 1x10/10
Foam roller


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 Post subject: Re: Training log
PostPosted: Fri Jun 08, 2018 9:48 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
P-bars -
Push ups -3x10
Dips -3x10
Jump through -3x10
Swing/kick -3x5
L-sit -3x
Tuck planche -3x
Elbow lever/alternate leg exts -1:00
Sauna -15:00


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 Post subject: Re: Training log
PostPosted: Mon Jun 11, 2018 9:55 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Saturday
Joint mobility
Pullup matrix -15 reps
P - bars
L-sit/single leg exts -1:00
Jump through support holds -x8
Pike pushups -x8
Elbow lever/single leg exts -1:00
Tuck planche -3x
Walk - bike path 3.40 (revovery pace)

Sunday
Joint mobility
Jerk set - 2:00 14 reps 2x12kgs
P-bars - circuit 3x3 reps
Plank/push up/Jump through/dip/Tuck hold/L-sit/plank
Walk - bike path 4.0 (avg pace 16:30)
Sauna - 20 mins

Monday
Joint mobility
P-bars - circuit 5x
Push ups -x5/Jump through/dipx5/battering ramx5/Tuck support
Run - bike path 2.35
Sauna -15 mins


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 Post subject: Re: Training log
PostPosted: Tue Jun 12, 2018 10:30 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
Jerk set -3:[email protected](2)12kgs 20 reps
P- bars circuit 3 rounds/3 reps
Plank/push up/push through/dip/tuck hold/L-sit/plank
Tuck planche -x3
Tuck hold/L-sit/tuck planche - x3
Walk - bike path 3.05 (avg pace 16:30)
Sauna -17 mins


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 Post subject: Re: Training log
PostPosted: Wed Jun 13, 2018 9:39 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
Pullup matrix -16 reps
P- bars - circuit -3x
L-sit/push up x5/jump through push up x5/swing through kick x5/diamond push up x5
L-it to Tuck planche -2x
Sauna - 20 mins


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 Post subject: Re: Training log
PostPosted: Thu Jun 14, 2018 10:37 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility/warm up
Jerk set - 4:[email protected](2)12kgs 32 reps
P-bars - circuit (3 x through 3 reps)
Plank/push up/jump through/dip/tuck hold/L-sit/swing/plank
Tuck planche -3x
Walk - bike path 4.0 (avg pace 13:00)
Sauna - 15:00


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 Post subject: Re: Training log
PostPosted: Sat Jun 16, 2018 12:34 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
Snatch - 10:[email protected] (switch hands on the min) 150 reps
P-bar circuit 3 rounds
L-sit/tuck hold/push ups x5/Jump through x5/dips x5/swings x5
Walk - bike path 2.3 casual pace
Sauna -15:00


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 Post subject: Re: Training log
PostPosted: Sun Jun 17, 2018 10:14 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Saturday
Walk - bike path 14.0 (avg pace 16:30)
PM
Walk - bike path 2.30 (casual pace)

Sunday
Joint mobility
Pullup matrix - 15 reps
P-bars
Push ups -3x10
Dips -3x10
Jump through - 3x10
Swing/kick -3x5
L-sit -3x
Tuck planche -3x
L-sit/Tuck hold/tuck planche -3x
Walk - bike path 5.65 (avg pace 15:18)


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 Post subject: Re: Training log
PostPosted: Mon Jun 18, 2018 9:30 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility/warm up
Jerk set -3:[email protected](2)16kgs 15 reps
P-bars circuit -3 circuit 3 reps
Plank/push up/jump through/ dip/tuck hold/L-sit/plank

Tuck hold/Tuck planche/L-sit -3x
Sauna - 20 mins


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 Post subject: Re: Training log
PostPosted: Wed Jun 20, 2018 10:31 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Tuesday
Joint mobility
Walk - bike path 3.0 (avg pace 13:00)
P-bars
Alternating leg L-sit 1:00
Jump through/single leg L-sit -x8
Pike push ups - 2x8
Elbow lever/single leg ext - 1:00
Tuck support/Tuck planche/L-sit -2x
Steam room - 15:00

Weds
Joint mobility
Jerk set [email protected](2)16kgs 2:00
P-bars - circuit 5x3reps
Plank/push up/battering ram/jump through/dip/tuck hold/L-sit/ swing to plank
Sauna - 16:00


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 Post subject: Re: Training log
PostPosted: Thu Jun 21, 2018 9:58 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
Pullup matrix -17 reps
P-bars circuit - 1 time
Pushupsx10/dipsx10/jump throughx10/swing kiksx5/L-sit/tuck planche/tuck hold, L-sit, tuck planche
Walk - bike path 4.15 (avg pace 13:00)
Sauna -16 mins


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 Post subject: Re: Training log
PostPosted: Fri Jun 22, 2018 10:05 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility/warm up
Jerk set [email protected](2)16kgs 3:00 5rpm
P-bars circuit 3 rounds/3 reps
Plank/battering ram/push up/jump through/dip/tuck hold/swing to plank/Mnt climbersx10
Walk - bike path 2.35 (avg pace 13:25)
Sauna - 15 mins


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 Post subject: Re: Training log
PostPosted: Sat Jun 23, 2018 9:15 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Walk - bike path 10.0 (avg pace 13:53)
1.5 hour coffer break
Walk - bike path 7.55 (avg pace 12:59)

*both walks done within 22 hour fasting window


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 Post subject: Re: Training log
PostPosted: Mon Jun 25, 2018 10:17 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Sunday
Joint mobility/warm up
Jerk set [email protected](2)16kgs 3:00 5rpm
P-bars
single leg L-sit (alternating) 1:00
jump through to single leg L-sit -x8
Pike push ups -2x8
single leg elbow lever 1:00
tuck shoulder stand 1:00
mnt climbers -x20
Walk - bike path 2.55 (casual pace)

Monday
Pullup matrix -12 reps
P-bars (circuit) 2x
push ups x10/dips x10/jump throughs x10/swing kicks x5/L-sit/tuck planche/L-sit to tuck planche
sauna -20 mins


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 Post subject: Re: Training log
PostPosted: Tue Jun 26, 2018 9:50 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Warm up
Jerk set -5:[email protected](2)12kgs 8rpm 41 reps
P-bar circuit 3x though, 3 reps
Plank/push up to battering ram/jump through to bridge/dip/tuck hold/L-sit/ swing to planche
Mnt climbers -1x20
Walk - bike path 5.0 (avg pace 12:36/last mile 12:11)
Sauna - 15 mins


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 Post subject: Re: Training log
PostPosted: Wed Jun 27, 2018 10:31 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Walk - bike path 2.35 (avg pace 13:00)
Warm up
P-bars
Plank push ups -5x5
Plank jump to dip -5x5
battle rams - 5x5
Tuck hold/L -sit -3x:20
Mnt climbers -1:00
Sauna -20 mins


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 Post subject: Re: Training log
PostPosted: Fri Jun 29, 2018 9:45 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Thurs
Joint mobility
Pull up matrix -13 reps
P-bar circuit - 1 x through/3 reps
Plank/pushup/jump through/dip/tuck hold/L-sit/swing to plank
Walk - bike path 3.70 (avg pace 12:26)
Steam room - 15:00

Friday
Joint mobility
P-bars
Tuck swing to plank -5x5
Assisted should stand (one one leg) 3x:15+
Tuck swings - 5x5
Inverted press - 5x5
Dive bombers -4x5
Sauna - 20:00


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 Post subject: Re: Training log
PostPosted: Sun Jul 01, 2018 11:06 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Saturday
Walk - bike path 10.15 (avg pace 13:32)
lunch break
Walk - bike path 8.20 (avg pace 14:25/first two miles easy. last 6 all done in the low 13:00 range)

Sunday
Joint mobility
Leg modality - 2 rounds/5 reps
Squats
front lunge
side lunge
Chinese squats
rolling squat
Walk - 2.50 (casual pace)
PM
Walk - bike path 4.10 (avg pace 13:09)


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 Post subject: Re: Training log
PostPosted: Tue Jul 03, 2018 12:08 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility
P-bars -
plank push ups -5x6
plank jump to dip -5x6
battle rams -5x5
tuck hold (to L-sit) 3x
Mnt climbers -5x8
Sauna/cold plunge -20mins/2mins


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 Post subject: Re: Training log
PostPosted: Tue Jul 03, 2018 10:20 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Walk - bike path 4.05 (avg pace 13:36)
Sauna/cold plunge 20:00/2:00


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 Post subject: Re: Training log
PostPosted: Wed Jul 04, 2018 11:26 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Joint mobility/warm up
P-bars
tuck swing to plank -5x8
one leg shoulder stand hold -3x
tuck swings - 5x8
inverted press -5x5
dive bombers - 5x5
Stretch
sauna -20 mins


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 Post subject: Re: Training log
PostPosted: Fri Jul 06, 2018 10:11 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Thursday
Walk - bike path 3.15 (avg pace 13:26)
Sauna/cold plunge -20:00/2:00
PM
Walk - 2.15 (casual pace)

Friday
Joint mobility/warm up
P-bars
plank push ups - 6x6
plank jump to dip -5x8
battle rams -4x5
tuck hold/L-sit -3x
Mnt climbers - 4x16
Sauna/cold plunge - 15+/2:30


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 Post subject: Re: Training log
PostPosted: Mon Jul 09, 2018 1:36 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4434
Sat
walk - bike path 5.15 (avg pace 13:36)
sauna/cold plunge -20:00/3:00

Sun
warm up/joint mobility
tuck swing to plank -5x8
one leg shoulder stand hold -3x
tuck swings -5x8
pike press -5x6
dive bombers -5x5
walk - 5.15 (casual pace)


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