Brian80's log v2 (S&C for MA)

[brian80]

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

 

[brian80]

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

 

[brian80]

6/13

Conditioning:
Sanbag loaded (@40) farmer's walk (@55s) 1m55s, 1m5s
Sandbag yoke walk (@40) 1m50s

 

[brian80]

6/14

Sled dragging 100 steps F&B @sled+80

 

[brian80]

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)

 

[brian80]

6/17

Conditioning:
10x 30s work, 30s rest on heavy bag

Grip:
1-arm thick DB deadlift triples @80,90,100 single@100
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

 

[brian80]

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

 

[brian80]

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

 

[brian80]

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

 

[brian80]

6/27

just skill training

6/28

trail riding- 10 miles?

 

[brian80]

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