My last log stopped accepting replies, so it is time for a new one. Height: A little over 6 foot Weight: Around 175 and gaining Formal experience: ~3 years of Isshinryu karate
6/9 GTG: KB Press 5x2 @44 Chinup 5x4 GPP: 30 swings + 30 squats Strength: Pistols 2x7 Neck traction F&B 2x30s @light band Natural GHR (NO) 2x3 Band good morning 2x2 @heavy+medium Weakness: Face pulls (131 tempo) 2x10 @light band 6/10 GTG: KB Press 5x2 @44 Chinup 5x4 GPP: 30 swings + 30 squats Conditioning: 6x 40s work, 20s rest knees from clinch on heavy bag 6/11 Active rest: Sled dragging 100 steps F&B @sled +80
6/13 Conditioning: Sanbag loaded (@40) farmer's walk (@55s) 1m55s, 1m5s Sandbag yoke walk (@40) 1m50s
6/16 Gymnastic skills/strength: Frog stand 6x10s Tuck lever 6x5s, 5x3s, 5x2s, 5x1s Strength: Pistols 4x4 @+medium band modified 1-leg hamstring curl 3x7 Ring pullup extended set (30s rest) 9-3-2 Ring dip extended set (30s rest) 6-3-2 Neck traction F&B 3x30s @light band 15 sandbag load to lap @80 Conditioning+core: 5x30s sledge swing, 30s extended arm plank (100 sledge swings total)
6/17 Conditioning: 10x 30s work, 30s rest on heavy bag Grip: 1-arm thick DB deadlift triples @80,90,100 [email protected] Thick Wrist roller 2x2up&down @15 rubber band finger extension 3x10 @2 bands Work recovery: 3x10 band chest press + band rows @medium (no rest) Roofing for ~2.5 hours
6/18 Conditioning: 10x 30s shadow box, 30s side plank ~2 hours roofing 6/19 Strength: A1 1-arm DB power clean triples @60,65,70,75,80 A2 Clap pushup 5x5 B1 explosive 1-arm band pull w/rotation 5x5 B2 Neck traction F&B 3x30s Conditioning+core: 5x 30s sandbag load to waist (@80), 30s anti-rotational band core static L, 30s R ~3 hours roofing, ~1 hour hauling branches
6/21 Grip: towel pullups 2x8, 2x4 Finger extension 4x20 @2 band 6/23 Gymnastics skills/strength: Frog stand 5x12s Tuck lever 6x10s Strength: Pistols 3x10 Modified 1-leg hamstring curl 3x8 Ring pullups extended set 11-3-3 (30s rest) Ring dips extended set 7-3-2 (30s rest) Conditioning + Core: 5x 30s sledgehammer swings, 30s arms extended plank (110 total sledge swings) 6/24 Conditioning: 20x 30s shadow box, 30s rest Grip: 1-arm thick DB deadlift triples @ 80, 95, 105 Neck: Neck traction F&B 3x 30s @ light band
6/25 just skill training 6/26 Strength: A1 1-arm DB power clean triples @ 65, 75, 85 A2 Clap pushup 3x5 B1 Neck traction F or B 3x30s B2 1-arm band pull with rotation 5x5 (explosive +, controlled -) 3x10 band curl + 10 band tricep extension @light band, no rest Conditioning+core: 5x 30s sandbag load to waist (@80), 30s anti-rotation band static L, 30s R
6/30 Gymnastic skills: Frog stand 3x20s Tuck lever 5x12s Strength: 1-leg modified hamstring curl 3x9 Sandbag breathing squats x40 @80 Ring pullup extended set 12-3-2-15s neg (30s rest) Ring dip extended set 10-4-3-12s neg (30s rest) 5x10 band curl + band tricep extension @light band (no rest) Conditioning (finisher): 100 sledge swings, max force production
