Sunday 11/29
Rest day. Preparing for 90% week this coming week.
Jwal Training log
Re: Jwal Training log
Haha thanks, mate. I went a bit hard I think, definitely broke the rule of keeping a few reps in the tank.VenomousCoffee wrote:jwal wrote:Thanks! Gotta say, that burpee count on GC1 is crazy.VenomousCoffee wrote:Welcome!
Re: Jwal Training log
Monday 11/30
Wk 3: 90% - day 1
1. Dbl Over Head KB presses 4 x 3 @ 48kg
2. Squat 3x3 @ 90kg
3. WPU 4x3 @ 16kg
WPU felt really good today at that weight.
Wk 3: 90% - day 1
1. Dbl Over Head KB presses 4 x 3 @ 48kg
2. Squat 3x3 @ 90kg
3. WPU 4x3 @ 16kg
WPU felt really good today at that weight.
Re: Jwal Training log
Thanks heaps, mate. Loving it so far. Stoked to read all your entries too! Keep up the inspiring work.Barkadion wrote:Welcome and good luck!
Re: Jwal Training log
Tuesday 12/1
HIC #1 CONNAUGHT RANGE 10 TO 1s
Burpees
Squats
100m sprint
Plus 5 min warm-up and warm-down jog.
Did the 100m as more of a quick jog than a sprint to tone it down a notch, due to being 90% strength week.
HIC #1 CONNAUGHT RANGE 10 TO 1s
Burpees
Squats
100m sprint
Plus 5 min warm-up and warm-down jog.
Did the 100m as more of a quick jog than a sprint to tone it down a notch, due to being 90% strength week.
Re: Jwal Training log
Wednesday 12/2
Wk 3: 90% - day 2
1. Dbl Over Head KB presses 3 x 3 @ 48kg
2. Zercher Squat 3x3 @ 80kg
3. WPU 4x3 @ 16kg
Did Zercher's today because my lower back has been a bit stiff from lots of grappling and they are a bit more forgiving for me.
Wk 3: 90% - day 2
1. Dbl Over Head KB presses 3 x 3 @ 48kg
2. Zercher Squat 3x3 @ 80kg
3. WPU 4x3 @ 16kg
Did Zercher's today because my lower back has been a bit stiff from lots of grappling and they are a bit more forgiving for me.
Re: Jwal Training log
Thursday 12/03 - HIC General Conditioning
EMOM 30'
1. 9 hang cleans + 6 shoulders to OH @ 15kg DB's
2. 200m run
3. 10 ball slams 15kg
4. 10 cal Echo Bike
5. Rest
Did another workout not in the book due to being with a couple of mates at their house and one of them set the workout.. Felt a bit fatigued today - the heavy week has proven a bit more fatiguing.
EMOM 30'
1. 9 hang cleans + 6 shoulders to OH @ 15kg DB's
2. 200m run
3. 10 ball slams 15kg
4. 10 cal Echo Bike
5. Rest
Did another workout not in the book due to being with a couple of mates at their house and one of them set the workout.. Felt a bit fatigued today - the heavy week has proven a bit more fatiguing.
Re: Jwal Training log
Friday 12/04
Week 3: 90% - day 3
1. BB OHP 4x3 @ 55kg
2. WPU 4x3 @16kg
Omitted DL's and Squats today because I wasn't feeling up to it, and had to teach class and train jiu-jitsu in the evening and wanted to keep something in the tank.
Week 3: 90% - day 3
1. BB OHP 4x3 @ 55kg
2. WPU 4x3 @16kg
Omitted DL's and Squats today because I wasn't feeling up to it, and had to teach class and train jiu-jitsu in the evening and wanted to keep something in the tank.
Re: Jwal Training log
Saturday 12/05
10 x 5 min jiu jitsu rounds
1.5 hours surfing
MTB ride Distance: 19.06km Time: 1:41:58 Elevation: 311m
Was a big day for the activities. Decent effort output overall. Went for another 2-hour surf this morning (Sunday 12/06) also, so will resting hard this afternoon.
10 x 5 min jiu jitsu rounds
1.5 hours surfing
MTB ride Distance: 19.06km Time: 1:41:58 Elevation: 311m
Was a big day for the activities. Decent effort output overall. Went for another 2-hour surf this morning (Sunday 12/06) also, so will resting hard this afternoon.
Re: Jwal Training log
Monday 12/07
Wk 4: Strength 75%
5x5 BB OHP @ 47.5kg
5x5 WPU @ 13.25kg
Omitted Squats due to tight lower back. Did some rehab/mobility/activation work instead.
Tuesday 12/08
HIC #8 BOO II
3 rounds of:
10 Burpees
800m run
5 Burpees
400m run Maximum Effort
Rest 2:30 minutes
Wk 4: Strength 75%
5x5 BB OHP @ 47.5kg
5x5 WPU @ 13.25kg
Omitted Squats due to tight lower back. Did some rehab/mobility/activation work instead.
Tuesday 12/08
HIC #8 BOO II
3 rounds of:
10 Burpees
800m run
5 Burpees
400m run Maximum Effort
Rest 2:30 minutes