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 Post subject: Re: Training log
PostPosted: Tue Oct 09, 2018 7:04 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Sat
walk - bike path 7.00 (avg pace 13:20)
stretch
PM
walk - bike path 12.10 (avg pace 13:10)

Sun
warm up/joint mobility
P-bars
plank push ups - 6x8
plank jump to dip -6x8
battle ram - 6x6
L-sit - 3x:20
mnt climbers -4x5/5
walk - bike path 4.0 (easy pace)
10 minutes
Take breaks as needed. Bear to Frogger Transition
5 x 30 seconds
Rest 30 seconds between rounds. High Frogger
1 minute, no rest in between. Frogger
30 sec. each side 3 point Bridge
Hold for 60 sec. each • Lunge Stretch
• Lounge Chair Stretch
sauna

Monday
walk - bike path 2.0 (form intervals)
warm up/joint mobility
10 minutes
Take breaks as needed. Bear to Monkey to Frogger Transition
10 Minutes
Take breaks as needed. Free Form with Basic Movements and Transitions
Hold for 60 sec. each • Cobra
• Lunge Stretch
30 sec. each side 3 point Bridge
sauna

Tues
warm up/joint mobility
P-bars
tuck swing to top plank - 6x8
assisted bent arm shoulder stand - 3x:25 (both legs)
tuck swings - 6x8
inverted press - 6x8
dive bombers - 6x8
walk - 2.60 (ave pace 13:30)
sauna/cold plunge


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 Post subject: Re: Training log
PostPosted: Fri Oct 12, 2018 10:09 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
weds
walk - bike path 2.0 (casual pace/form work)
warm up/joint mobility
10 minutes
Take breaks as needed. Spiderman
5 minutes
Take breaks as needed. Bear to Bear Transition
5 x 1 minute
Rest 1 minute between rounds Bear, Monkey, Frogger
alternating between each movement
1 minute Bear
Hold for 30 sec. each • Cobra
• L-Arm Stretch
• Lounge Chair Stretch
sauna

Thursday
warm up/joint mobility
P-bars
plank push ups - 6x8
plank jump to dip -6x8
battle ram - 6x6
L-sit - 3x:20
mnt climbers -4x5/5
hot tub/steam room
PM
walk - bike path 3.50 (avg pace 13:10) 2.0 (easy/recovery pace)
Hold for 30-60 sec. A-Frame
Hold for 30-60 sec. Cobra
Hold for 30-60 sec. L-Arm Stretch
Hold for 30-60 sec. Lounge Chair Stretch
Hold for 30-60 sec. Lunge Stretch
Hold for 30-60 sec. Forward Fold
30 sec. per side 3 Point Bridge

Friday
10 minutes
Take breaks as needed. Bent Arm Monkey
5 minutes
Take breaks as needed. Monkey 180° to Frogger Transition
5 x 1 minute
1 minute rest between rounds Bear, Monkey, Frogger alternating between each movement
1 minute High Monkey
30 sec. each side 3 point Bridge
Hold for 60 sec. each • Lunge Stretch
• Lounge Chair Stretch
sauna


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 Post subject: Re: Training log
PostPosted: Sat Oct 13, 2018 11:54 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
saturday
walk - bike path 8.10 (avg pace 12:26)
pm
stretch/yoga
walk - 11.10 (avg pace 12:12)

~
happy to have broken into 11:00 pace twice during each section of walk


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 Post subject: Re: Training log
PostPosted: Mon Oct 15, 2018 10:26 pm 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Sunday
warm up/joint mobility
P-bars
tuck swing to top plank - 6x8
assisted bent arm shoulder stand - 3x:25 (both legs)
tuck swings - 6x8
inverted press - 6x8
dive bombers - 6x8
pm
walk - bike path 3.0 (easy pace)
10 minutes
Take breaks as needed. Banzai Frogger

5 minutes
Take breaks as needed. Frogger to Frogger Step Back Transition
5 x 1 minute
Rest 1 minute between rounds. Bear, Monkey, Frogger alternating between each movement
1 minute High Frogger
Hold for 60 sec. each • Frogger Stretch
• Lunge Stretch
• Lounge Chair Stretch
sauna

Monday
sauna
walk - bike path 2.0 (form intervals)
warm up/mobility
10 minutes
Take breaks as needed. Bear, Monkey, Frogger Variation Play
5 minutes
Take breaks as needed. Free Form with Intermediate Movement Variations and Transitions


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 Post subject: Re: Training log
PostPosted: Wed Oct 17, 2018 12:03 am 
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Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/joint mobility
P-bars
plank push ups - 6x8
plank jump to dip -6x8
battle ram - 6x6
L-sit - 3x:20
mnt climbers -4x5/5
sauna


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 Post subject: Re: Training log
PostPosted: Thu Oct 18, 2018 9:46 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Weds
walk - bike path 2.50 (easy pace)
warm up/joint mobility
5 minutes
Take breaks as needed. Bear
5 minutes
Take breaks as needed. Bent Arm Bear
5 minutes
Take breaks as needed. Spiderman
4 rounds x 30 seconds of each exercise.
Rest 1 minute between rounds. • Bent Arm Bear
• Monkey
• Spiderman
• Frogger
• Bear
Hold for 60 sec. each • L-Arm Stretch
• Cobra
• Lunge
sauna

Thurs
plank push ups/one arm ext -6x8/8
tuck to swing set -6x8
battle ram -6x6
L-sit straddles -6x8
mnt climbers -4x5/5
pm
walk - bike path (avg pace 15:50)
sauna


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 Post subject: Re: Training log
PostPosted: Sat Oct 20, 2018 10:30 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Friday
warm up/joint mobility
5 minutes
Take breaks as needed. High Monkey
5 minutes
Take breaks as needed. Bent Arm Monkey
5 minutes
Take breaks as needed. Monkey 180°
4 rounds x 30 seconds of each exercise.
Rest 1 minute between rounds. • Monkey 180°
• Bear
• Bent Arm Monkey
• Frogger
• High Monkey
30 sec. each side. 3 Point Bridge
Hold for 60 sec. each • L-Arm Stretch
• Lunge Stretch
sauna

Sat
walk - bike path 4.30 (avg pace 13:25)
warm up/joint mobility
tuck to bent arm shoulder stand - 6x8
bent arm shoulder stand to straddle - 5x5
L-sit drives - 6x8
hollow body forward plank - 3x:20
dive bombers -6x8
stretch
sauna


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 Post subject: Re: Training log
PostPosted: Wed Oct 24, 2018 10:43 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Sunday
walk - 4.20 (avg pace 14:30)
5 minutes
Take breaks as needed. Frogger
5 minutes
Take breaks as needed. High Frogger
5 minutes
Take breaks as needed. Banzai Frogger
4 rounds x 30 seconds of each exercise.
Rest 1 minute between rounds. • Banzai Frogger
• Bear
• High Frogger
• Monkey
• Frogger
Hold for 60 sec. each • Frogger Stretch
• Cobra
• Lounge Chair Stretch
sauna

Monday
warm up/joint mobility
P-bars
plank push ups - 4x5
plank jump to dip 4x5
battle ram - 4x5
L-sit - 1x:20
mnt climbers -4x5/5
walk - 20 mins (recovery)
Practice the Bear, record how long you can do it nonstop and also the quality of your movement. Do for a maximum of 5 minutes. Bear Assessment
Practice the Monkey, record how long you can do it nonstop and also the quality of your movement. Do for a maximum of 5 minutes. Monkey Assessment
Practice the Frogger, record how long you can do it nonstop and also the quality of your movement. Do for a maximum of 5 minutes. Frogger Assessment
Spend 5 minutes on each Form.
Take breaks as needed. Free Form:
• with Basic Movements & Transitions
• with Intermediate Movement Variations & Transitions
• with all Movements & Transitions
Hold for 60 sec. each • Cobra
• Lunge Stretch
30 sec. each side 3 Point Bridge
sauna

Tuesday
walk - 2.25 (easy pace/form work)

Weds
warm up/joint mobility
tuck to bent arm shoulder stand - 4x5
bent arm shoulder stand to straddle - 4x5/5
L-sit drives - 4x5
hollow body forward plank - 1x:30
dive bombers -4x5
sauna


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 Post subject: Re: Training log
PostPosted: Thu Oct 25, 2018 5:16 pm 
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Lifetime IGer
User avatar

Joined: Wed Dec 07, 2005 2:49 pm
Posts: 21820
Location: The Pale Blue Dot
What program is this that you're doing? Something from GMB?

_________________
http://vimeo.com/57124468

https://vimeo.com/72300807

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 Post subject: Re: Training log
PostPosted: Mon Oct 29, 2018 1:38 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
yeah, second time through the Parrallettes One plan and first time through Elements. Wanted something different and kept seeing ads on FB for them and it looked like a lot of fun. It's fit in with the ultra-walking pretty well too.


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 Post subject: Re: Training log
PostPosted: Mon Oct 29, 2018 1:43 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Friday
joint mobility
stretch
sauna

Sat
walk - Patapsco Valley 50k (actual distance 32.40) 7:12
joint mobility/stretch

Sunday
joint mobility/warm up
P-bars
plank push-up with one arm ext -4x5/5
tuck jump to swing set -4/5
battle ram - 4/5
L-sit straddles -4x5
mnt climbers -4x5/5
pm
sauna
walk - 2.0 (recovery pace)


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 Post subject: Re: Training log
PostPosted: Wed Oct 31, 2018 11:29 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Monday
walk - 2.0 (recovery pace)
4 rounds x 30 seconds of each exercise.
Rest 1 minute between rounds. • Bear to Bent Arm Monkey*
• Frogger
• Spiderman
• Monkey
• Bent Arm Bear
Hold for 60 sec. each • L-Arm Stretch
• Lounge Chair Stretch
30 sec. each side. 3 Point Bridge
sauna

Tuesday
warm up/joint mobility
tuck to bent arm shoulder stand - 4x5
bent arm shoulder stand to straddle - 4x5/5
L-sit drives - 4x5
hollow body forward plank - 3x:30
dive bombers -6x8
sauna
walk - 2.0 (form intervals)

Weds
sauna
joint mobility
walk - bike path 2.35 (avg pace 12:34)


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 Post subject: Re: Training log
PostPosted: Sun Nov 04, 2018 11:18 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Thurs
joint mobility/warm up
P-bars
plank push-up with one arm ext -4x5/5
tuck jump to swing set -4/5
battle ram - 4/5
L-sit straddles -4x5
mnt climbers -4x5/5
walk - 2.0 (casual pace)


Friday
walk - 2.0 (form practice)
sauna

Saturday
walk - bike path 6.05 (avg pace 12:11)
joint mobility/yoga
walk - 40 mins (recovery)

Sunday
warm up/joint mobility
tuck to bent arm shoulder stand - 5x5
bent arm shoulder stand to straddle - 5x5/5
L-sit drives - 4x5
hollow body forward plank - 3x:30
dive bombers -6x8
pm
walk - 4.20 (avg pace 14:30)
sauna


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 Post subject: Re: Training log
PostPosted: Thu Nov 08, 2018 8:37 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Monday
Joint mobility/warm up
Leg module #1 5 reps/3 rounds
squat
forward lunge
side lunge
Chinese squat
rolling squat
sauna

Tuesday
joint mobility/warm up
P-bars
plank push-up with one arm ext -5x5/5
tuck jump to swing set -5x5
battle ram - 5x5
L-sit straddles -5x5
mnt climbers -4x5/5
walk - 1.45 (fast pace)
sauna

Weds
warm up/joint mobility
Leg module #1 4x5
squat
forward lunge
side lunge
Chinese squat
rolling squat
walk - 2.05 (avg pace 13:50)
sauna

Thurs
warm up/joint mobility
tuck to bent arm shoulder stand - 5x5
bent arm shoulder stand to straddle - 4x5/5
L-sit drives - 5x5
hollow body forward plank - 3x:20
dive bombers -6x5
sauna
walk - bike path 2.70 (easy pace)


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 Post subject: Re: Training log
PostPosted: Fri Nov 09, 2018 11:00 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/joint mobility
Leg module #1 3 rounds/5 reps each
squat
lunge
side lunge
Chinese squat
rolling squat
close grip chins- 3x5
crow pose -3x
elbow lever -3x
sauna


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 Post subject: Re: Training log
PostPosted: Mon Nov 12, 2018 12:09 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Saturday
walk - bike path 5.15 (avg pace 12:02)
short break
walk - bike path 2.50 (recovery pace)
joint mobility
crow pose - 10:00 practice

Sunday
warm up/joint mobility
plank push-up to one arm ext - 5x5/5
tuck jump to swing set - 5x8
battle ram -5x5
L-sit straddles -5x5
mountain climbers -4x10
crow practice -8:00
pm
sauna
walk - bike path 4.0 (easy pace)


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 Post subject: Re: Training log
PostPosted: Mon Nov 12, 2018 11:41 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/mobility
leg module #1 3 rounds
Crow - practice 8:00


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 Post subject: Re: Training log
PostPosted: Tue Nov 13, 2018 11:01 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/joint mobility
tuck to bent arm shoulder stand - 5x5
bent arm shoulder stand to straddle - 5x5/5
L-sit drives - 5x5
hollow body forward plank - 3x:20
dive bombers -6x6
crow - practice
pm
walk - bike path 2.55 (form intervals)
sauna
Crow - 8:00 practice


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 Post subject: Re: Training log
PostPosted: Thu Nov 15, 2018 11:52 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
weds
warm up/mobility
leg module #1 3 rounds
sauna
pm
walk - 2.15 (avg pace 12:20)
crow - practice 10:00

Thurs
warm up/mobility
P-bars
dive bomb to battle ram - x5
split grip push ups with one arm ext -x5
jump to swing set to L sit, jump back -x5
strength circuit 3 rounds
plank push ups -x5
L- sits x5
inverted press -x5
sauna

pm
crow - practice 8:00


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 Post subject: Re: Training log
PostPosted: Fri Nov 16, 2018 11:15 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/mobility
hollow body hold
leg module #1 2 rounds
close grip chins -3x6
Crow - 6:30 practice

pm
sauna
walk - bike path 2.0 (easy pace)


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 Post subject: Re: Training log
PostPosted: Sun Nov 18, 2018 11:07 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
Saturday
walk - bike path 6.30 (avg pace 12:29)
mobility work
crow - 6:30 practice

Sunday
warm up/mobility
P-bars
Component 1: Jump Through to L-sit, then Jump back to Bent Arm Stand x5
Component 2: Bent Arm Stand to Inside Straddle, then return to Bent Arm Stand and go to Opposite Inside Straddle x5
Component 3: Jump Tuck to L-sit Hold, do 2 Swings, then back to L-sit x5
Strength circuit: 3x through
battle ram -x5
straddle holds -x5/5
mountain climbers -x5/5
crow - 6:00 practice
pm
walk - bike path 2.40 (avg pace 14:20)
sauna
walk - bike path 3.50 (easy pace)


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 Post subject: Re: Training log
PostPosted: Mon Nov 19, 2018 11:41 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/mobility
leg module #1 3 rounds
(squat/forward lunge/side lunge, Chinese squats/rolling squats - 5 reps each)
crow -8:00 practice (crow push ups practice added in)
bridge
sauna
walk - bike path 2.30 (easy pace)


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 Post subject: Re: Training log
PostPosted: Wed Nov 21, 2018 11:34 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
tues
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
bridge
sauna

Weds
mobility work
crow -8:00 practice
sauna
pm
walk - bike path 2.10 (avg pace 14:20)


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 Post subject: Re: Training log
PostPosted: Fri Nov 23, 2018 12:01 am 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
warm up/mobility
P-bars
dive bomb to battle ram - x5
split grip push ups with one arm ext -x5
jump to swing set to L sit, jump back -x5
strength circuit 3 rounds
plank push ups -x5
L- sits x5
inverted press -x5
crow - practice -6:00
pm
walk - bike path 2.10 (easy pace)


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 Post subject: Re: Training log
PostPosted: Mon Nov 26, 2018 11:24 pm 
Offline
Sgt. Major

Joined: Wed Jan 10, 2007 1:51 am
Posts: 4432
friday
warm-up/mobility
crow -8:00 practice
close grip chins -3x6
hollow body hold
bridge

Saturday
walk - bike path 3.0 (avg pace 13:30)
mobility
crow - practice -8:00

Sunday
warm-up/mobility
P-bars
Component 1: Jump Through to L-sit, then Jump back to Bent Arm Stand x5
Component 2: Bent Arm Stand to Inside Straddle, then return to Bent Arm Stand and go to Opposite Inside Straddle x5
Component 3: Jump Tuck to L-sit Hold, do 2 Swings, then back to L-sit x5
Strength circuit: 3x through
battle ram -x5
straddle holds -x5/5
dive bombers -x5
crow - 6:00 practice
pm
walk - bike path 18.35 (avg pace 14:39)

Monday
sauna
crow - practice 5:00


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