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IGX "...overflowing with foulmouthed ignorance."
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PostPosted: Sat Jan 12, 2019 11:57 pm 
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1.9.19

1. Daily Dozen

Armor of War - Week 3, Day 1 - 1/2 (Squat/Pull)
2a. Reverse Lunges: bw x 9s x 5/5r
2b. Inverted Body Row: bw x 9s x 5r

Had to keep it short tonight.

1.11.19

1. Rode Briar Chapel trails x 1 hour 50 minutes @ 12.2 miles

1.12.19

1. Daily Dozen, Thoracic Bridge x 5/5, FTW OH Squat x 10

Armor of War - Week 3, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Rows: bw x 10s x 5r
2b. Close Grip Push-ups: bw x 9s x 5r

3. TBDL: 190 x 6, 215 x 4 x 1/2/3

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PostPosted: Mon Jan 14, 2019 3:33 pm 
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1.13.19

1. Weight Vest Step-ups (low step, quick pace): 30# x 45 minutes

2. JS Flexibility, Bar Hangs, additional hip flexor stretching

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PostPosted: Tue Jan 15, 2019 2:21 am 
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1.14.19

1. Daily Dozen

Armor of War - Week 3, Day 3 - 3/1 (Push/Squat)
2a. Close Grip Push-up: 10s x 5r
2b. Reverse Lunges: 10s x 5/5r

Short and sweet tonight.

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PostPosted: Fri Jan 18, 2019 2:31 am 
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1.17.19

1. Daily Dozen

Armor of War - Week 4, Day 1 - 1/2 (Squat, Pull)
2a. BSS: 12kg (held on non working side) x 5s x 5/5r
2b. Inverted Body Row: bw x 5s x 5r

3. 1-Arm Cleans: 32kg x 5s x 5/5r

4. Farmer Walks: 2x32kg x 3s x 30 seconds

5. GMB Shoulder Mobility Routine

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PostPosted: Tue Jan 22, 2019 12:03 am 
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1.20.19

Armor of War - Week 4, Day 2 - 2/3 (Pull/Push
1a, Inverted Body Row (feet elevated): bw x 6s x 5r
1b. Ring Push-ups (rings elevated about 8"-10" off floor): bw x 5s x 5r

1.21.19

a.m.
1. Wt. Vest and Ski Pole Swings Step-ups: Ski Pole Swings + Step-ups 2x5# dbs x 30 minutes straight to Wt. Vest Step-ups 20# x 30 minutes - those ski pole swings really got the heart rate up. Much more than I anticipated.

2a. Vertical Lift: 2x25# x 10s x 10/10
2b. Pull-ups: 10s x 4r

afternoon:

3. Swenson 15 minute Ashtanga Short Forms

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PostPosted: Wed Jan 23, 2019 1:49 am 
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1.22.19

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

2. TBDL (low handles): 225 x 1/2/3/1/2/3/1/2/1

3. Hip and back stretches

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PostPosted: Fri Jan 25, 2019 1:15 am 
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1.24.19

1. Daily Dozen

Armor of War - Week 4, Day 3 - 3/1 (Push/Squat)
2a. Ring Push-ups (rings elevated 8" off floor): bw x 6s x 5r
2b. BSS: 12kg (held on non working side) x 6s x 5/5r

I've been forgetting to do the Ab Wheel to finish off my workouts.

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PostPosted: Sun Jan 27, 2019 10:16 pm 
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1.27.19

a.m.

1. Daily Dozen

Armor of War - Week 5, Day 1 - 1/2 (Squat, Pull)
2a. BSS: 12kg (held on non working side) x 7s x 5/5r
2b. Inverted Body Row (feet elevated): bw x 7s x 5r

3. Ab Wheel Rollouts: 1s x 10, 1s x 20

4. JS Flexibility

afternoon:

5. Rode Briar Chapel trails x 13 miles

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PostPosted: Wed Jan 30, 2019 12:03 am 
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1.29.19

1. YRG Fat Burner

2. 4-Corner Balance Drill

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PostPosted: Thu Jan 31, 2019 8:11 pm 
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1.30.19

1. Daily Dozen

Armor of War - Week 5, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Row (feet elevated): bw x 8s x 5r
2b. Ring Push-ups (rings elevated 8" off floor): bw x 7s x 5r

Had to make it a quick one. TBDL ladders tonight.

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PostPosted: Fri Feb 01, 2019 1:50 am 
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1.31.19

1. Thoracic Bridge x 5/5, child pose, cat/cow x 5

2. TBDL (low handles): 225 x 5 x 1/2/3

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PostPosted: Mon Feb 04, 2019 5:36 pm 
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2.2.19

1. First time riding Ratchet trail in Pittsboro this year (it closes during hunting season)...one of my favorites. Didn't have time to ride the whole thing but was able to check out a new section. Very nice. 1 hour 12 x minutes @ 7.62 miles

2.3.19

1. Rode Briar Chapel x 2 hours @ 12 miles.

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PostPosted: Thu Feb 07, 2019 2:22 am 
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2.6.19

1. Daily Dozen, Rumble Roller on back

Armor of War - Week 5, Day 3 - 3/1 (Push/Squat)
2a. Ring Push-ups (rings elevated 8" off floor): bw x 8s x 5r
2b. BSS: 12kg x 8s x 5/5

3. Ab Wheel Rollouts: 3s x 10

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PostPosted: Mon Feb 11, 2019 1:28 am 
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2.10.19

a.m.

1. Daily Dozen

2. YRG - 20 minute workout

3. JS Shoulder Traction

afternoon:

4. Rode Briar Chapel trails x 2 hours @ 14 miles

Armor of War - Week 6, Day 1 - 1/2 (Squat/Pull)
5a. BSS: 12kg x 9s x 5/5r
5b. Inverted Body Rows (feet elevated): 9s x 5r

6. Ab Wheel Rollouts: 3s x 10r

7. Lots of stretching, JS Shoulder Traction, Rumble Roller on back

I believe I am going to start GMB Elements in 2-3 weeks.

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PostPosted: Tue Feb 12, 2019 2:05 am 
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2.11.19

1. Daily Dozen

2. TBDL (low handles): 240 x 1/2/3/1/2/3/1/2/3/1

Lots of stretching tomorrow night.

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PostPosted: Wed Feb 13, 2019 1:28 pm 
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2.12.19

1. Daily Dozen along with a bunch of stretching.

After deciding to do the GMB Elements program, I came across the new Gymnastics Bodies GymFit programs. I'm thinking now that I would really like to do some of those. I think I could really benefit from the Band Series. Maybe I will go ahead with the GMB Elements then go into the GB GymFit programs.

https://www.gymnasticbodies.com/

https://www.gymnasticbodies.com/browse/

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PostPosted: Fri Feb 15, 2019 1:21 am 
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2.14.19

1. Daily Dozen

Armor of War - Week 6, Day 2 - 2/3 (Pull/Push)
2a. Inverted Body Rows (feet elevated): bw x 10s x 5r
2b. Ring Push-ups (rings elevated 8"): bw x 9s x 5r

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

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PostPosted: Mon Feb 18, 2019 1:56 am 
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2.17.19

1. Swenson Ashtanga Yoga 15' Short Forms

2. TRX I/Y/T/W: 5s x 5r each

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PostPosted: Wed Feb 20, 2019 1:48 am 
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2.19.19

1. Daily Dozen, Rumble Roller on back

Armor of War - Week 6, Day 3 - 3/1 (Push/Pull)
2a. Ring Push-ups (rings elevated 8"): bw x 10s x 5r
2b. BSS: 12kg x 10s x 5r

3. TBDL (low handles): 240 x 1/2/3/1/2/3/1

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PostPosted: Sun Feb 24, 2019 9:08 pm 
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2.23.19

1. Wt. Vest Step-ups (low step done at a quick pace): 20# x 1 hour

2. Swenson Ashtanga Yoga 5' Short Forms

2.24.19

1. Dr. Craig Aaron's Extreme Yoga for the Warrior Athlete x 1 hour - so good

Starting GMB Elements tomorrow.

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PostPosted: Tue Feb 26, 2019 12:58 am 
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2.25.19

GMB Elements: Week 1, Day 1

warm-ups:
1. Wrist warm-up x 5 reps each
2. Shoulder warm-up x 10 reps each
3. Shoulder warm-up with Stick x 10 reps
4. Squat warm-up x 5 reps then hold 15 sec.
5. Squat Hip Opener x 5 reps then hold 15 sec.

Movements:
6. Bear Assessment x 1 min
7. Monkey Assessment x 1 min
8. Frogger Assessment x 1 min
9. Lounge Chair x 30 sec.
10. Monkey Twist x 30 sec.
11. Lunge x 30 sec.

These movements are very deceiving. Much more taxing than I thought they would be.

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PostPosted: Wed Feb 27, 2019 12:12 am 
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2.26.19

GMB Elements: Week 1, Day 2

warm-ups:
1. Finger warm-up x 5 rep2
2. Wrist warm-up x 5 reps each
3. Shoulder warm-up x 10 reps each
4. Shoulder warm-up with Stick x 10 reps


Movements:
5. Bear x 1 min 30 sec
6. L-Arm Stretch x 30 sec.
7. Lounge Chair x 30 sec.

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PostPosted: Sat Mar 02, 2019 1:35 am 
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2.27.19

1. GMB Elements - Week 1, Day 3 - Wednesday
-Fingers warm-up x 5 reps
-Wrist warm-up x 5 reps
-Shoulder warm-up x 10 reps
-Shoulder warm-up w/ stick x 10 reps
-Floor Hip Circles x 5 reps
-Frogger Stretch x 5 reps
-Squat warm-up x 5 reps then hold 30 sec
-Squat Hip Opener x 5 reps then hold 30 sec
-Toe Stretches x 5 reps
-A-Frame stretch x hold 30 sec
-Lunge x 30 sec
-Full Monkey Twist x 30 sec
-Cobra x 30 sec
-Forward Fold x 30 sec
-L-Arm x 30 sec
-Lounge Chair x 30 sec

2.28.19

1. GMB Elements - Week 1, Day 4 - Thurs.
-Wrist warm-up x 5 reps
-Floor Hip Circles x 5 reps
-Squat warm-up x 5 reps then hold 15 sec
-Squat Hip Opener x 5 reps then hold 15 sec
-Monkey x 1:30
-Lunge x 30 sec
-Monkey Twist x 30 sec

3.1.19

1. GMB Elements - Week 1, Day 5 - Friday
Same as Wednesday

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PostPosted: Sun Mar 03, 2019 1:15 am 
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3.2.19

a.m.

1. Wt, Vest Step-up (low step done at a quick pace): 20# x 50 minutes

2. GMB Elements - Week 1, Day 6 - Saturday
-Wrist warm-up x 5 reps
-Shoulder warm-up x 10reps
-Shoulder warm-up w/ stick x 10 reps
-Frogger Stretch
-Frogger x 1:30
-Lunge x 30 sec
-Cobra x 30 sec

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PostPosted: Mon Mar 04, 2019 12:34 am 
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3.3.19

1. Wt, Vest Step-up (low step done at a quick pace): 25# x 1 hour

2. Vertical Lift: 2x25# x 2s x 3 minutes

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