Mark Henrion Mark Henrion

4/12/21 - Steady State Air Bike

I didn’t go to BJJ this morning because I’m not sure if a little spot on my chin is ringworm. I’ve been treating it with Lamisil and wanted to make sure it was cleared up before I returned. Instead I got up and rode 10.3 miles on the Air Bike in 30 minutes. This was a nice easy ride. Planning to get back to BJJ on Wednesday.

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Mark Henrion Mark Henrion

4/11/21 - Deadlift, Bench, KB Cleans

Basement training on a rainy Sunday morning.

  • Trap Bar Deadlift - 260 x 3, 300 x 3, 335 x 5

  • Swiss Bench - 150 x 3, 170 x 3, 190 x 7, 150 x 3 x 8

  • One-Arm KB Cleans - 32, 36, 40, 48, 44, 48 all x 3/3

Good to get a lift in and grateful for my body.

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Mark Henrion Mark Henrion

4/10/21 - Jiu-Jitsu Day 19

Really fun Saturday class but I was overall pretty terrible. Some days I feel like I’m not getting any better, but I know I just need to keep at it. Onward and upward.

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Mark Henrion Mark Henrion

4/8/21 - KB Snatches, Getups, and 1/2 Grad Workout

Trained early morning in the hotel room. Grateful for floor space and a high ceiling.

  • Snatches with 24 kg - 2 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

  • Getups - EMOM x 10

  • Grad Workout (only had one bell so I did L+R EMOM) x 5

Excellent session all around.

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Mark Henrion Mark Henrion

4/7/21 - Rounds of 5 Parking Lot Circuit

Got a great early morning training session in today.

  • Rounds of 5 format with 25 minute running clock. Sets performed on the minute.

    • Jump Rope (full minute)

    • 10 push-ups

    • 10 Quad mace swings

    • Rows - 24 kg x 10

    • Carries - 24 kg - waiter, rack, suitcase

Got rained on a bit on the last round but it felt great.

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Mark Henrion Mark Henrion

4/6/21 - Swings and Push Presses

I did this workout just off the parking lot of the Hilton Garden Inn in Wilkes-Barre. I didn’t have a ton of energy after a couple long days at the plant, but I’m glad I got it done.

  • One-handed swings with 36 kg - 4 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

  • One-arm Push Presses - 36 x 5, 3, 3

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Mark Henrion Mark Henrion

4/4/21 - KB Snatches and Bodyweight Fun

Good session on a nice Sunday morning.

  • Snatches with 24 kg - 3 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

  • Blast Strap Rows - 9 x 5-7 supersetted with

  • Push-ups - 2, 4, 6, 8, 10, 8, 6, 4, 2

Felt good to move.

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Mark Henrion Mark Henrion

4/3/21 - Jiu-Jitsu Day 18

I sure wasn’t very good today but I still had a lot of fun. It was good to go to a Saturday class, see some different faces, and meet some new folks. Onward and upward.

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Mark Henrion Mark Henrion

4/2/21 - Jiu-Jitsu Day 17

Very small but fun class this morning. Lots of individual attention from the instructor. I’m having so much fun at BJJ I can’t even believe it. Onward and upward.

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Mark Henrion Mark Henrion

4/1/21 - Swings and Presses

Solid morning session in the garage.

  • One-Handed Swings with 36 kg - 5 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

  • One-Arm KB Presses - 24 x (2, 3), 28 x (2, 3), 32 x (2, 3, 5) - This is a PR with the 32. I’m really pumped, especially considering I haven’t been doing anything special for presses lately.

Very happy with how everything felt this morning.

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Mark Henrion Mark Henrion

3/31/21 - Jiu-Jitsu Day 16

Great morning class today. There were a good number of people here so I got to work with a variety of different heights and weights. Some days I wonder if I’ll ever get better or become proficient at BJJ, but I’m still having fun and enjoying the struggle either way. My plan is to just keep showing up. Onward and upward.

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Mark Henrion Mark Henrion

3/29/21 - Jiu-Jitsu Day 15

Really fun no-gi class this morning. There were only five of us including the instructor so I got lots of individual practice and instruction. I left the gym feeling great and ready to start the week.

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Mark Henrion Mark Henrion

3/28/21 - Deadlifts, Bench, and Goblet Squats

Made it to the 5/3/1+ week and had a good session in the basement.

  • Trap Bar Deadlift - 275 x 5, 315 x 3, 350 x 5

  • Swiss Bench - 155 x 5, 175 x 3, 195 x 6, 155 x 3 x 8

  • Goblet Squats - 40 kg x 5, 48 x 2 x 5

Short and sweet. The deadlifts felt heavier than they should but benching felt great. Onward and upward.

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Mark Henrion Mark Henrion

3/27/21 - Green Lane Park Hike

To call this a hike is a gross exaggeration, but Arvid and I got out in the woods on a beautiful morning and covered a few miles.

Cali was in York killing it at her powerlifting meet. She squatted 205, benched 145, and deadlifted 280, all lifetime PRs. I’m so proud of her.

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Mark Henrion Mark Henrion

3/26/21 - Jiu-Jitsu Day 14

Another productive and fun day of learning some BJJ. Slowing things down has made this a completely different experience. I learned a couple new techniques and got a great workout. Onward and upward.

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Mark Henrion Mark Henrion

3/25/21 - KB Snatches

Quick snatch session at lunch.

  • Snatches with 24 kg - 2 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

Followed this up with a stroll around the neighborhood. Pretty damn good Thursday.

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Mark Henrion Mark Henrion

3/24/21 - Jiu-Jitsu Day 13

I’ll admit, when my alarm went off at 0400 today I was laying in bed making excuses on why I should stay in bed and just go to the Friday class instead. Fortunately, I got my ass up and got to the gym. It was fucking amazing.

Slowing things down has completely changed my outlook on how things go. I’m doing better and feeling so much better. I told Mark how much I appreciated his help and feedback. It makes me really want to stick with BJJ.

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Mark Henrion Mark Henrion

3/23/21 - KB Snatches and Presses

Cali and I were heading back to PA today so I got up early and trained out on the front sidewalk of Broc and Lauren’s house. It was a beautiful 52 F morning.

  • Snatches with 24 kg - 3 rounds of:

    • 3+3

    • 7+7

    • 5+5

    • Rest three minutes

  • One-arm KB OHP - 24 x 3 x 8

Good little session before a long car ride. We had a great visit to Whitmore Lake. Highlights were definitely getting to go to BJJ with Broc and drinking whiskey and watching March Madness all afternoon with Lauren’s dad Frank.

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Mark Henrion Mark Henrion

3/22/21 - Jiu-Jitsu Day 12 at 313 Detroit

I had the opportunity to join Broc at his gym, 313 Jiu-Jitsu in Detroit, for the Monday morning class. This was a great time with some wonderful people. I really liked the warm-up which consisted of lots of tumbling and rolling.

Today was the first day I got to implement Mark’s advice on not just trying to use my strength. In my head, I was thinking, “Half speed,” and it made a world of difference. I was far more effective and far less tired than usual. I didn’t feel like I had been in five car crashes by the end of class. Onward and upward.

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Mark Henrion Mark Henrion

3/21/21 - Leisurely Hike in Ann Arbor

Cali, Arvid, Broc, Lauren, Jagger, and I went for a roughly four mile hike at the Ann Arbor Arboretum. This was a nice spot with lots of different hiking trails criss-crossing all over the place. The weather was beautiful and lots of people were taking advantage.

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