Mark Henrion Mark Henrion

5/29/21 - Grad Workout and Swings

We’re having some crappy rain so I did this in the garage.

  • 10 Rounds of 2 Format - EMOM:

    • Odd Minutes - 24s x 2 clean, 1 press, 3 front squat (Grad Workout)

    • Even Minutes - Two-Handed Swings - 36 x 10

This turned out to be way more of a gasser than anticipated. Probably because I’ve been drinking way too much during this long holiday weekend.

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Mark Henrion Mark Henrion

5/28/21 - Jiu-Jitsu Day 41

Really great class with an awesome group today. Training on a Friday morning is the perfect way to kick off a long weekend. I enjoyed every part of this class and left feeling refreshed and strong.

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Mark Henrion Mark Henrion

5/27/21 - Valley Forge Hike

My in-laws were in town for a visit so we went for a five mile hike at Valley Forge on an absolutely gorgeous day. It was upper 70s and sunny. I ran into a guy from jiu-jitsu who was out walking with his beautiful Irish wolfhound named Wallace. Just a great day all around.

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Mark Henrion Mark Henrion

5/26/21 - Jiu-Jitsu Day 40

There was a great crew at the gym this morning. Lots of fun people to learn from and roll with. At the end, I rolled with Tony with the whole gym watching. I completely got my ass kicked including two arm-bar taps and a choke. Fuck it, I had fun and had a great day of training. Onward and upward.

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Mark Henrion Mark Henrion

5/25/21 - Swings, Chins, and Push-ups

Just wanted to move a little bit and get a sweat going.

  • Rounds of 3 format - 45 seconds per interval - 10 rounds of:

    • Two-Handed Swings - 32 x 10

    • Chins - BW x 3 (various grips)

    • Push-ups - BW x 7

I can tell I haven’t been swinging much lately. Good session overall though.

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Mark Henrion Mark Henrion

5/24/21 - Jiu-Jitsu Day 39

Great no-gi class with some awesome people. Jay was the instructor today and we worked on takedowns and throws. This was a lot of fun and I got some good rolls in. Onward and upward.

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Mark Henrion Mark Henrion

5/23/21 - Squats, Carries, Presses

Got some decent training in on a nice Sunday morning.

  • SSB Squats - 220 x 3 x 6 - no belt, barefoot

  • 100-lb med ball carries - 4 trips to the hoop and back

  • One-Arm KB Press - 24 x 3 x (2, 3, 5)

Pretty good all things considered.

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Mark Henrion Mark Henrion

5/22/21 - Bike Ride with Cali

Cali and I went for a bike ride on an absolutely beautiful 90 F and sunny day. We rode from Gravel Pike to Oaks and back. This was 16 miles in about 1:16:00. Just a wonderful time with my hot wife.

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Mark Henrion Mark Henrion

5/21/21 - Jiu-Jitsu Day 38 and Some Lifting

Great Friday class with some awesome people. I got some excellent rolls in with Jess, Zack, and Scott. Scott is a 47 year old purple belt and started training from scratch when he was 42. He’s basically my hero. Onward and upward.

Got a chance to lift later on this morning.

  • Bench - 165 x 5 x 5 - Pathetic weight, shoulder felt just okay - superset with

  • Barbell Rows - 60 kg x 8, 70 x 4 x 8

  • Quad Mace Swings

    • 360s - 10 + 10, 10 + 10

    • 10-2s - 15, 15

Good quick lifting session.

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Mark Henrion Mark Henrion

5/19/21 - Jiu-Jitsu Day 37

This was a great Wednesday morning class. Scott got his purple belt and Ryan got his blue belt. So happy for both of those guys. They’ve both helped me a lot in the short time I’ve been training.

This class was pretty intense and I was fried by the end of it. My first stretch of three days in a row, but it’s been a great week so far. Looking forward to Friday. Onward and upward.

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Mark Henrion Mark Henrion

5/18/21 - Jiu-Jitsu Day 36

I just found out that there was a Tuesday morning no-gi class so this was my first time attending. We drilled some new skills, worked on a few things from yesterday, and rolled with the instructor’s insistence that we be more intense and really get after it. Great workout with some wonderful people. Bryan from work was actually there so we got to drill and roll together. He kicked my butt. Onward and upward.

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Mark Henrion Mark Henrion

5/17/21 - Jiu-Jitsu Day 35

Great Monday morning no-gi class. Instructor Ryan was very gracious in working with me for a bit after class. These morning classes mean a lot to me. I’m learning and having a ton of fun with jiu-jitsu. Onward and upward.

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Mark Henrion Mark Henrion

5/16/21 - Deadlifts and KB Thrusters

I went over to Bill’s to train for the first time today.

  • Block Pulls (~2”) - 315 x 3, 345 x 3, 365 x 3 - wore belt and straps

  • Double KB Thrusters - 24s x 10 x 5 (EMOM) - I failed the very last rep on the last set. This was tough and not what I planned on doing today but whatever. It made me push myself a bit at least.

Fun session with a buddy.

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Mark Henrion Mark Henrion

5/15/21 - Bike Ride with Cali

The weather was absolutely beautiful this weekend so Cali and I took the bikes out for a nice Saturday afternoon ride. We did about 14.5 miles in 1:10:00, from Collegeville to the top of the big hill at Spring Mount and back. This was just a nice pleasant time with my wonderful wife.

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Mark Henrion Mark Henrion

5/14/21 - Jiu-Jitsu Day 34

Small but fun Friday morning class. I got some good rolls in despite getting choked. Purple belt Jay is always gracious and instructive. Ryan told me I need to use my knees and legs more when trying to defend. I’ll work on this tomorrow. Onward and upward.

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Mark Henrion Mark Henrion

5/13/21 - Box Squats, Press, Chins, and Mace

I didn’t feel super strong this morning but my body was moving well.

  • Cambered Bar Box Squats (14”) - 205 x 3 x 5 - no belt, barefoot - low box was an ass-kicker

  • Barbell Press - 125 x 5, 115 x 2 x 5

  • Quad Mace 360s - 4 x 10 superset with

  • Chins - BW x 4 x 5 - various grips

Really grateful to have a healthy body and a home gym where I can get in a good session.

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Mark Henrion Mark Henrion

5/12/21 - Jiu-Jitsu Day 33

Small but awesome Wednesday morning class. Worked on some more moves from spider guard. I really enjoy Anthony’s instruction, and I just found out he does a Tuesday morning no-gi class. I think I’ll have to check that out. Onward and upward.

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Mark Henrion Mark Henrion

5/10/21 - Jiu-Jitsu Day 32

Excellent no-gi class on this fine Monday morning. There was a new guy there today, and rolling with him really let me know that I have learned a lot and gotten better. As always, great to work with everyone at the gym. Onward and upward.

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Mark Henrion Mark Henrion

5/9/21 - Block Pulls, Bench, One-Arm Rows

Trained in the basement this morning. I didn’t feel very strong but I’m glad I got this done.

  • Block Pulls (5.25”) - Worked up to 335 x 5

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

  • One-Arm KB Rows - 36 x 3 x 6

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Mark Henrion Mark Henrion

5/8/21 - Jiu-Jitsu Day 31

Fun Saturday class. I got to meet some new folks and got some good rolls in. I sucked it up big time against instructor/black belt Tom, but what can you do? Brown belt Jerry was very gracious in working with me and helping me along. Onward and upward.

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