Mark Henrion 3/24/21 Mark Henrion 3/24/21

3/20/21 - KB Snatches

Cali and I were getting on the road at 0700 to go visit Broc and Lauren in Ann Arbor. I did these snatches out front in ~30 F weather.

Snatches with 24 kg - 3 rounds of:
- 3+3
- 7+7
- 5+5
- Rest three minutes

Felt good to move a bit before a nine hour car ride.

Mark Henrion 3/19/21 Mark Henrion 3/19/21

3/19/21 - Bench and Deadlift

Solid training session on this fine Friday.

Trap Bar Deadlift (no belt) - 240 x 5, 275 x 5, 315 x 5
Swiss Bench - 135 x 5, 155 x 5, 175 x 5, 135 x 3 x 10
Chins - BW x 5, 5, 5, 4 (various grips)

Short and sweet.

Mark Henrion 3/18/21 Mark Henrion 3/18/21

3/18/21 - Swingin’

Quick morning session. This was all I wanted or needed today.

One-Handed Swings with 36 kg - 4 rounds of:
- 3+3
- 7+7
- 5+5
- Rest three minutes

Mark Henrion 3/17/21 Mark Henrion 3/17/21

3/17/21 - Jiu-Jitsu Day 11

Great class this morning. I got my ass kicked but I feel like I learned a lot.

Mark took me aside after class and we worked on me not being so tight/max effort/100% at all times. I think this will really help me a lot going forward.

Mark Henrion 3/15/21 Mark Henrion 3/15/21

3/15/21 - Jiu-Jitsu Day 10

Really solid no-gi class this morning. Worked on takedown techniques and got in four good live rolling sessions. I was completely gassed by the end. Onward and upward.

Mark Henrion 3/15/21 Mark Henrion 3/15/21

3/14/21 - KB Snatches, Presses, and Mace Work

Trained out front this morning. It wasn’t warm but not freezing either.

Snatches with 24 kg - 2 rounds of:
- 3+3
- 7+7
- 5+5
- Rest three minutes
Double KB OHP - 24s x 3 x 5
Quad Mace - 360s x 4 x 10

Good short session. I haven’t snatched in a while and it showed. Everything felt strong though.

Mark Henrion 3/15/21 Mark Henrion 3/15/21

3/13/21 - Valley Forge Hike with Friends

Cali, Arvid, and I met Pete, Liz, and Scotty for a hike this morning. We walked the five-mile Joseph Plumb Martin Trail. It was a beautiful sunny day. Cali thought it could’ve been warmer, but isn’t that always the case? Cali and I brought some gifts for Pete (12-pack of Guinness) and Liz (wine and a small plant) to congratulate them on their engagement. I’m very happy for them and wish them all the best.

Mark Henrion 3/12/21 Mark Henrion 3/12/21

3/12/21 - Swiss Bench and Trap Bar Deadlift

Trained in the basement this morning.

Trap Bar Deadlift - 260 x 3, 295 x 3, 330 x 5
Swiss Bench - 145 x 3, 165 x 3, 185 x 5, 145 x 3 x 8
Landmine Rows - 45 x 12, 70 x 4 x 12

This was a good solid session. I know some people don’t like the trap bar, but using it with the high handles feels like a great body position. Onward and upward.

Mark Henrion 3/11/21 Mark Henrion 3/11/21

3/11/21 - Swings and Presses

Lunchtime training out in the beautiful sunshine today.

One-Handed Swings with 36 kg - 4 rounds of:
- 3+3
- 7+7
- 5+5
- Rest three minutes
One-Arm KB OHP - 2 rounds of:
- 24 x 3
- 28 x 3
- 32 x 3 - Surprisingly easy.

The sunshine was wonderful. Bring on summer!

Mark Henrion 3/10/21 Mark Henrion 3/10/21

3/10/21 - Jiu-Jitsu Day 9

Really fun class this morning. Worked on some basics that I’ve actually seen before and learned a couple new things. I got my butt kicked during live rolling but I’m learning all the time. Body felt good and strong. Onward and upward.

Mark Henrion 3/8/21 Mark Henrion 3/8/21

3/8/21 - Jiu-Jitsu Day 8

Made it to the 0530 class for my first day of training no-gi. This was a lot of fun, harder in some ways and easier in others. I felt terrible at the end because I inadvertently shouldered a guy in the lips and he was bleeding a bit. He was cool about it, but still. I don’t want to be the big dumb white belt who no one wants to roll with because he’s hurting people. I’m going to do my best to move on but I’m sure it’ll be on my mind the next few days. Onward and upward.

Mark Henrion 3/8/21 Mark Henrion 3/8/21

3/7/21 - KB Swings and Presses

Short and sweet session this morning. I’m going to try to run through the Swing/Snatch program with a 36/24. Today felt good and strong.

One-Handed Swings with 36 kg - 3 rounds of:
- 3+3
- 7+7
- 5+5
- Rest three minutes
One-Arm KB OHP - 24 x 2 x (2, 3, 5) - These were easy, but I can tell I haven’t done them in a long time. I need to get the groove back.

Happy my back is feeling better.

Mark Henrion 3/5/21 Mark Henrion 3/5/21

3/5/21 - Jiu-Jitsu Day 7

Super fun class this morning with an instructor I had not yet met. Great instruction from the actual instructor and from some other practitioners. I don’t think I could have gotten beaten up any more than I did, but I enjoyed every minute of the struggle.

Onward and upward.

Mark Henrion 3/3/21 Mark Henrion 3/3/21

3/3/21 - Jiu-Jitsu Day 6

Finally got back to BJJ today and the back seems to have held up. It was a great class full of learning, fun, and great people. Onward and upward.

Mark Henrion 3/1/21 Mark Henrion 3/1/21

3/1/21 - Front Squats and Trap Bar Deads

This was a kinda sorta max effort lower body day. I’m still building up confidence in the back so I stuck to sets of five.

Front Squats - Worked up to 185 x 5 with no belt or shoes
Trap Bar Deadlifts (high handles) - Plate-quarter sets of 5 all the way up to 365 x 5. I wore a belt for these and everything held together so I’m happy about that.

Onward and upward.

Mark Henrion 3/1/21 Mark Henrion 3/1/21

2/28/21 - DE Bench, KB Rows, Curls, and Presses

DE Upper Body on a rainy Sunday morning.

Bench with monster minis - 125 x 9 x 3 - one set every 55 seconds - 3/narrow, medium, wide
One-Arm KB Rows - 32 x 4 x 10
Barbell Curls - 65 x 3 x 10
V-Sit One-Arm KB OHP - 18 x 3 x 6

This was a good session. I’m looking forward to building back up after the trouble with my back. Hopefully I can stay injury-free.

Mark Henrion 3/1/21 Mark Henrion 3/1/21

2/27/21 - Steady State Air Bike

Did 30 minutes on the Air Bike this morning for 10.6 total miles. Just wanted to move and get a little cardio in. Back was a little tight but everything felt decent overall.

Mark Henrion 2/26/21 Mark Henrion 2/26/21

2/26/21 - Dynamic Effort Box Squats, Deadlifts, and Swings

I finally got to get in a normal training session today. Everything felt solid with no pain. Super pumped.

Box Squats (16”) with light bands - 135 x 12 x 2 - one set every 55 seconds
Deadlifts with 50 lbs chains - 185 x 15 x 1 - one set every 30 seconds
One-Handed Swings - One round with 32, 36, 40:
- 3+3
- 7+7
- 5+5
- Rest 3 minutes

Mark Henrion 2/24/21 Mark Henrion 2/24/21

2/24/21 - A Little KB Work…Finally

Well, I got a little training in today for the first time in two weeks. In my last training log entry, I mentioned that my left lower back was having an issue. It turned out to be way worse than I thought. It’s just a muscle strain, but I could barely walk the two days after it happened. I hate taking time off, but I had to shut it down for a couple weeks. I’m hoping to get back to BJJ next week, but for now I’m just going to test it out with some lifting.

KB work outside on a sunny 46 F day.

Grad Workout with double 24s - 2 cleans, 1 press, 3 front squats EMOM for 10 minutes. Felt strong.
Single KB Carries to hoop and back - waiter down rack, back, suitcase down, switch hands, repeat x 2 rounds

This all went well with no issues so I’m really happy. I am not myself when I don’t train. It’s a total mind-f!@# and I feel weak and useless.

Mark Henrion 2/10/21 Mark Henrion 2/10/21

2/10/21 - Jiu-Jitsu Day 5

Made it to the 0530 class and had a great time. Blue Belt Scott was very patient in working with me and taught me a great deal. I did some live rolling with him and Zack. Great workout with nice people. My left lower back got a bit wonky from some stupid deck shoveling the other day so I need that to heal up fast. Onward and upward.