Operation GLADIO

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

ultracool
Top
Posts: 2413
Joined: Sun Feb 13, 2005 12:36 am

Post by ultracool » Mon Oct 30, 2006 6:09 pm

I PM'd you.

ultracool
Top
Posts: 2413
Joined: Sun Feb 13, 2005 12:36 am

Post by ultracool » Mon Oct 30, 2006 6:19 pm

Also, I'm definitey not talking about the sitting version of the eight brocades. Some versions of that are pretty strange even by qigong standards.

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Mon Oct 30, 2006 6:26 pm

PM'd you back. Yeah, from the trailer I just watched, I see what you mean about the sitting stuff. I'm not sure I'm attuned enough appreciate what the value of some of that was.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Mon Oct 30, 2006 10:21 pm

30 October

PM

1. RM:
Distance: 8 miles. Approx. 510' elevation change throughout.
Time: 1:44.41. ~13:05 min/mile. Avg HR 132. Movement continuous.
Load: 55# Pack + Water. Finished with about 55#, as I actually drank almost all my water for once.
Foot care: Issue boot, issue OD cotton blend sock, SOLE insert thick. Foot powder before. Lightly sanded feet this morning on almost all surfaces from ankle down to stimulate additional callousing.
Result: No hot spots, blisters or significant soreness. Feet are toughening nicely.
Recovery: JS stretches and dislocates, some flexibility work and cold bath.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Tue Oct 31, 2006 10:56 pm

31 October

1 2KB Swings (2x24kg): 15x10. Completed in 9:31. Avg HR 142. Max HR 166.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Wed Nov 01, 2006 9:32 pm

1 November

AM
1. Push up: 48-40-32-24-20-16
2. Sit up: 60-50-40-30-25-20
PU/SU done with 15-30s rest btw rounds. Followed by Floor Wiper: 135#x30

PM
1. Run, 4 mi X-country. (31:04) Serious wind out there today.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Thu Nov 02, 2006 8:06 pm

2 November

Started with JM stuff, focusing on hip openers. Did some "compensatory" push ups-- hindu, tiger, rolling onto one shoulder, etc.
Followed with:
1. Speed Pushup: 10x6. (30 sec r/i)
2. Speed Situp: 10x8 (20 sec r/i)
Executed as fast and explosively as possible.
Then,
Circuit, 5 rounds:
3. Chin up: 10x
4. 2KB Swing (2x24kg): 10x
5. LCCJ (2x24kg): 10x
Time: 11:42, Avg HR 143
Finished with
6. D-Ball Slam (25#): 50x1
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Fri Nov 03, 2006 11:35 pm

3 November

Had to keep things short today.

1. Push up, Tabata: 29, 28, 20, 15, 12, 11, 10, 10 (135 reps)
2. Sit up, Tabata: 17, 17, 16, 14, 14, 14, 12, 14 (118 reps)
3. 2KB Swing ladder: 10, 12, 14, 16, 18, 20, 10 (100 reps, Time: 4:51)
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Sat Nov 04, 2006 7:03 pm

4 November

Warmed up 15 mins of JM stuff, focusing on hip openers. Did some "compensatory" push ups-- hindu, tiger, rolling onto one shoulder, etc.
Followed with some stuff I saw on GJ, but with weight suitable for me:
1. KB Goblet Squat: 16kgx25, 24kgx20, 32kgx15, 40kgx10
2. KB 1 Leg DL: (2x16kg)x5, (2x24kg)x5, (2x32kg)x5, (2x40kg)x5

Then,
3. 1KB Press: 40kgx3x2. (RM and PU taking current priority.)
4. Pull up, thumbless grip: 10x3
5. Run, 6 miles, X-country. Time: 54:01. Avg HR 145. Good sized hills.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Mon Nov 06, 2006 7:07 pm

6 November

Went to the track:
Warmup: 800m slow jog, accelerating into stride pace.
Circuit:
Run, 1600m (6:40)
2KB Swing (2x24kg), 21x
Run 800m (3:30)
2KB Swing 15x
Run, 400m (1:24)
2KB Swing 9x
Cooled down with an easy 400m. Windy again.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Wed Nov 08, 2006 12:35 am

7 November

1. Swim 300 m.
2. Push up 88x1 (2 min)
3. Sit up 78x1 (2 min)
4. Pull up: 10x2 (Dead hang, 1 sec. pause at top.)

GTG
PU/SU: 36/32x10 (60 min. interval)
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Thu Nov 09, 2006 12:18 am

8 November.
Weighed in at 198#.

AM
1. Run, 1 mi ,easy. (8:00)
2. KB Swing Ladder (Gym Jones "breathing ladder") 1--20--1 (400 L/R) Took about 52 min.

PM
3. RM, 4 mi. 15:00 pace. Load about 69# (excellent). Breaking in some newish ripple-soled boots. Gave me nice big hot spots on the heels.

GTG
PU/SU: 45/40 x 6 (30 min intervals during the afternoon)
Last edited by Hank Scorpio on Thu Nov 09, 2006 11:40 pm, edited 1 time in total.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Thu Nov 09, 2006 11:40 pm

9 November.

Light training today:

1. Run, 1 mi, recovery pace (~9:00)
2. JM and Flex stuff, plus some walking lunges and deck squats.
3. Pull up, thumbless grip, dead hang, 1 sec pause at top: 10x3

GTG:
PU/SU: 63/56 x 3. (GTG was inconvenient today.)
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Fri Nov 10, 2006 11:49 pm

10 November

KB Circuit (2x24kg KBs), 5 rounds:
1. 2KB Swing 10x
2. 2KB Jerk 10x
3. 2KB Hi Pull 10x
4. 2KB FSQ
Time: 15:03, Avg HR 149

GTG
PU/SU: 36/32 x 8 (60 min intervals)
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Sat Nov 11, 2006 9:48 pm

11 November

Circuit, 7 rounds:
1. Chin up 15x (partitioned as needed after round 2)
2. HSQ 25x
Time: 15:03

3. RM, 4 mi. 15:00 pace. Load about 70#. Continuing to break in ripple-soled boots. Still a bit too stiff across the heel cup to move at desired pace (~13:30). Otherwise, the pair fits well and takes the same sock configuration as the other pair. Will install ENGO patches on friction prone areas of boot interiors on both pairs this week. Got the other pair resoled with "Aquatred" soles yesterday. Next RM will test the new soles.

GTG
PU/SU: 72/64 x 5
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Sun Nov 12, 2006 5:48 pm

12 November

Top of each minute, 10 rounds:
1. Dead hang, 25 sec.
2. Pull up, thumbless grip: 3/5x (even/odd)

GTG
PU/SU: 40/36 x 3
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Tue Nov 14, 2006 12:07 am

13 November

1. 1KB Swing (24kg): 205 L/R (50x3, 35x1, 20x1 L/R)
Time: 11:59, Avg HR: 143

GTG
PU/SU: 18/16 x 7 (90 min. intervals)
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Tue Nov 14, 2006 11:30 pm

14 November

1. Push up: 92x1
2. Sit up: 83x1
3. Run, 3.5 mi. Time: 26:05

Later: PU/SU: 81/72x1
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21999
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Post by Mickey O'neil » Wed Nov 15, 2006 2:34 am

Nice numbers on those pushups.

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Thu Nov 16, 2006 1:47 am

15 November

Thanks Mick, I plan to hit 100 sometime next week.

AM
1. Pull up: 7x5 dead hang. Worked a variety of overhand arm spacings.
2. Chin up: 10x3

PM
Circuit, 10 rounds:
1. 1 KB swing (32kg) 10x (5L/R)
2. HSQ 25x
Finished in 10:15

GTG:
PU/SU: 42/38 x 5
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Thu Nov 16, 2006 8:51 pm

16 November

1. Run, 1 mile, easy.
2. 2KB Swing (2x32kg): 7x10 (Top of each minute.)

GTG:
PU/SU: 20/18 x 12
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Hank Scorpio
A Mean Caucasian
Posts: 4653
Joined: Mon Jan 31, 2005 12:56 am

Post by Hank Scorpio » Sat Nov 18, 2006 10:49 pm

17 November

GTG
PU/SU: 60/52 x 5

18 November

1. PU/SU: 69/60 x 1
2. Run, fartlek. 20 minutes. Avg HR 155.
Image

You have no chance to survive make your time.
Ha Ha Ha Ha ....

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21999
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Operation GLADIO

Post by Mickey O'neil » Wed Mar 18, 2009 11:50 pm

Bump for me.

User avatar
Holy Cow
Top
Posts: 1778
Joined: Wed Jul 16, 2008 7:37 pm

Re: Operation GLADIO

Post by Holy Cow » Fri Mar 05, 2010 5:06 pm

Bump.

This log needs to stick around.

Post Reply