IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Mon Oct 29, 2018 1:13 pm 
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10.28.18

Had a lot going on lately.

1. Rode bandits (Death Star, Hornet Hill, U Lake and back) x 1 hour 51 minutes @ 12 miles.

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PostPosted: Tue Oct 30, 2018 12:35 am 
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10.29.18

Squeezed this in after carving jack-o-lanterns with the kids.

1. Weight Vest Step-ups @ 16" step: 25# x 300 (150/150)

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PostPosted: Mon Nov 05, 2018 12:40 am 
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11.4.18

a.m.

1. Rode the Briar Chapel trails x 1 hour 17 minutes @ 8.5 miles. Had to make it a quick one.

evening:

2. Recon Ron 2.0 - Day 6
a. LCCJ: 2x20kg x 9/8/7/6/5/4/3
b. Neutral Grip Pull-ups: 9/8/7/6/5/4/3
c. KB Front Squats: 2x20kg x 9/8/7/6/5/4/3

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PostPosted: Tue Nov 13, 2018 2:00 am 
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I know I have worked out since 11/4 but I don't remember and I didn't write it down. Anyway...

11.12.18

a.m.

1. Rode Briar Chapel x 1 hour 34 minutes @ 12 miles.

afternoon:

1. Circuit x 5 rounds
a. Bethaks x 25
b. Dands x 10
c. TRX Inverted Body Rows x 12
d. Situps (feet anchored) x 20

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PostPosted: Wed Nov 14, 2018 1:41 am 
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11.13.18

1. Thoracic Bridge x 5/5, Daily Dozen

2. LCC&PP: 20kg x 12'@7rpm - switch on the 1:00

3. JS Flexibility

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PostPosted: Fri Nov 16, 2018 12:04 pm 
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11.15.18

1. Bill Esche Airport Yoga Sequence, pec and shoulder stretches

2. LCC&PP: 20kg x 14'@7rpm - switch on the 1:00

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PostPosted: Sun Nov 25, 2018 8:44 pm 
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Location: The Pale Blue Dot
11.22.18

1. Rode Briar Chapel trails x 1 hour 45 minutes @ 12 miles

11.23.18

1. Rode Briar Chapel trails x 1 hour 20 minutes @ 11 miles

11.24.18

1. Daily Dozen

2. LCC&PP: 24kg x 6'@5rpm - switch on the 1:00

3. Wt. Vest Step-ups to 16" step: 25# x 300/300

11.25.18

a.m.

1. YRG 20' workout

afternoon:

2. Vasilev KB Sport GPP Circuit #1: 16kg x 3 rounds
a. Jump Squats x 30
b. Push-ups x 30
c. American Swing x 30
d. DL x 30
-set 1 x 3:56
-set 2 x 8:30
-set 3 x 13:14
Times are where I was when round was finished as clock progressed. Includes brief rest periods.

3. Ab Circuit x 2 rounds
a. V-Ups x 10
b. Vertical Toe Touches x 20
c. Flutter Kicks x 40

4. Stretching

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PostPosted: Tue Nov 27, 2018 7:27 pm 
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11.26.18

1. Thoracic Bridge x 5/5, FTW OH Squat with wooden dowel x 10

2. LCC&PP: 24kg x 8'@5rpm - switch on the 1:00

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PostPosted: Wed Nov 28, 2018 2:09 pm 
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11.27.18

1. Wt. Vest Step-ups to 16" step: 30# x 200/200

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PostPosted: Mon Dec 03, 2018 5:21 pm 
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12.02.18

1. Weight Vest Low Step-ups (8" riser) done at a fast pace: 30# x 45 minutes

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PostPosted: Tue Dec 04, 2018 3:30 pm 
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12.03.18

1. Daily Dozen

2. LCC&PP: 24kg x 8'@5rpm - switch on the 1:00 - repeat of previous session. Will bump up to 10' next session.

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PostPosted: Wed Dec 05, 2018 5:42 pm 
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12.04.18

1. YRG - 20' workout

Had to squeeze this in before my daughter's basketball practice. Had planned on doing Yoga Doc's dvd, but didn't have time.

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PostPosted: Thu Dec 06, 2018 8:55 pm 
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12.05.18

1. Thoracic Bridge x 5/5, Pumps x 10, FTW OH Squat with dowel x 10

2. LCC&PP: 24kg x 10'@5rpm - switch on the 1:00

3. Wt. Vest Step-ups to 16" step: 30# x 250/250

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PostPosted: Mon Dec 10, 2018 11:15 pm 
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12.10.18

1. Wt. Vest Step-ups done at a quick pace to low step: 30# x 30'

2. SB Getup: 75# x 5/5

3a. Scotty Bobs: 2x25# x 3s x 5/5
3b. Russian Twists: 25# x 10/10

4. Wt. Vest Step-ups: 30# x 50/50

5. Suryanamaskara A x 5, B x 3

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PostPosted: Fri Dec 14, 2018 1:39 am 
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12.12.18

1. DDP Yoga - Stand Up


12.13.18

1. Thoracic Bridge x 5/5, FTW OH Squat with wooden dowel x 5, Pumps x 5

2. LCC&PP: 24kg x 10'@5rpm - switch on the 1:00

3. Weight Vest Low Step-ups (8" riser) done at a fast pace: 30# x 25 minute

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PostPosted: Mon Dec 17, 2018 2:06 pm 
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12.16.18

1. Rode bandit trails x 2 hours @ 13 miles. Still very wet.

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PostPosted: Thu Dec 27, 2018 1:57 am 
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12.23.18

1. Rode bandits (Morgan Creek, Powerline, U-Lake and back) x 8 miles

12.26.18

1. Daily Dozen

Armor of War - Week 1 Day 1 - 1/2 (Squat/Pull)
2a. Reverse Lunges: bw x 5s x 5/5r
2b. Inverted Body Row (feet on floor): 5s x 5r

3. OALCC&PP: 24kg x 12'@5rpm - switch on the 1:00

4a. Ab Wheel: 3s x 10r
4b. TKE: average JS Band x 3s x 15/15

5. Pec Stretches, Rumble Roller on back, JS lower body routine, wishbone

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PostPosted: Sat Dec 29, 2018 1:51 am 
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12.27.18

1. Rode Briar Chapel x 1 hour 30 minutes x 10.6 miles. Fell in with some guys out riding and they showed me a bandit trail they are building nearby. It is super sweet and I am really looking forward to riding it more!

12.28.18

1. Daily Dozen

Armor of War - Week 1, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Ring Row: bw x 6s x 5r
2b. Close Grip Push-ups: 5s x 5r

3. TBDL (50/20): w/u: 190 x 10 then 190 x 40 - still trying to decide if I want to do 50/20 or Shaf's Ladders

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PostPosted: Mon Dec 31, 2018 12:24 am 
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12.30.18

Armor of War: Week 1, Day 3 - 3/1 (Push/Squat)

1a. Close Grip Push-ups: bw x 6s x 5r
1b. Reverse Squat: bw x 6s x 5r

2. OALCC&PP: 24kg x 14'@5rpm - switch on the 1:00

3. Ab Wheel Rollout: 3s x 10r

4. Swenson Ashtanga Yoga Short Forms: 15:00 Short Forms

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PostPosted: Mon Dec 31, 2018 12:58 pm 
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No way, I've literally just been re-reading AOW and considering running it in the new year. One of those programs I've shied away from because it's almost too simple, be interested to see how you get on with it. Adding some basic KB work I think is a good way to complement it.

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PostPosted: Mon Dec 31, 2018 1:17 pm 
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The simplicity is one of the reasons why I wanted to start it up again. I'm hoping to get some aesthetic benefits from it as well. I was going to work both the 1-arm LCC&PP and the TBDL into the program but now I'm thinking of dropping the LCCPP and just doing the TBDL. I think the pressing along with the push-ups will be too much for my shoulders.

Thanks for reading!
Quote:
No way, I've literally just been re-reading AOW and considering running it in the new year. One of those programs I've shied away from because it's almost too simple, be interested to see how you get on with it. Adding some basic KB work I think is a good way to complement it.

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PostPosted: Wed Jan 02, 2019 5:53 pm 
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1.1.19

Armor of War - Week 2 Day 1 - 1/2 (Squat/Pull)
1a. Reverse Lunges: bw x 7s x 5/5r
1b. Inverted Body Row (feet on floor): 7s x 5r

2. Ski Pole Swings: 2x16kg x 3s x 20r

3. Jason C. Brown mobility routine, Rumble Roller on back, JS Flexibility shoulder routine

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PostPosted: Fri Jan 04, 2019 1:45 am 
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1.3.18

Armor of War - Week 2, Day 2 - 2/3 (Pull/Push)
1a. Inverted Body Ring Row: bw x 8s x 5r
1b. Close Grip Push-ups: 7s x 5r

2. TBDL: 215 x 3s x 1/2/3 - will bump up to 4 ladders next session

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PostPosted: Sun Jan 06, 2019 4:29 am 
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1.5.19

a.m.

1. YRG: Strength Builder

evening:

Armor of War - Week 2, Day 3 - 3/1 (Push/Squat)
2a. Close Grip Push-ups: bw x 8s x 5r
2b. Reverse Lunges: bw x 8s x 5r

3. JS Flexibility, Rumble Roller everything, lacrosse ball upper back

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PostPosted: Mon Jan 07, 2019 1:59 am 
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1.6.19

1. Rode Briar Chapel trails x 1 hour 56 minutes x 10.6 miles. There is a new section of trail that some guys in the neighborhood built and it is awesome. Very raw and technical (lots of rocks and boulders), with one part that has some serious climbing. It is hard riding, but super fun. Probably my favorite section out at BC now.

2. Took the kids for about a 45 minute hike after getting back from riding.

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