22nd 23rd 3 mile run each day. First one just to clear the cobwebs. A slow pace just no speed in my legs, around the 10-11 min mile mark the old goat in me could have easily doubled the mileage at that pace, no issues with hamstring or cardio just slow old legs. The second day spun some intervals in...

18th 19th ROMWOD 20/4/17 Back into it Rope work 8 secs on 12 off 20 minutes Shoulder and wrist/finger mobility drills Workout Nordic Hamstring curl 5x4 Inverted rows BW 3x10 Ring dips 3x10 Rope climbing/pull ups 5 sets Pistol squats 2x10 (sore knees stopped the rest of the sets) 1H kb swings 24kg 40...

13th 14th 15h ROMWOD 16/4/17 Back into it 5mins rope work Light bag work, shoulder and wrist/finger mobility drills KB warm up swings, TGU, snatches, low windmills Workout FP 5x5 @90kg Ring PU 5kg 1x5 2x4 Nordic Hamstring curl 5x4 Suitcase lift 90 kg (using oly bars 2x45kg) 4x5 Sandbag alternating s...

So far pain free in the knees, hip and lower back, still have some tightness in my L shoulder on the floor press. There is also no pain in my hamstring but I have not performed deadlifts for a while. I am now not far off my previous one rep max on the floor press from before Christmas with a major ...

10th 11th 12th Light meditation and mobility drills. 13/4/17 Light week. Meditation AM Mobility drills and light bag work Hiit Rope work 8 seconds on A mixture of styles. Sprinting between 30-34 turns per 8 secs. Standard bounce 25-29 turns per 8 secs and crossovers 9-11 per 8 secs 12 seconds off 20...

The past two training days were scrubbed. Suffering with bad headaches and sleepless nights. Managed to get some ROMWOD in and had a play with this morning but everything felt really heavy the coordination on the rope work was a real struggle and just broke out in an unhealthy sweat straight away. S...

That is a great question. I do almost everything that you are listed. - Foam rolling and mobility drills on daily basis. Mostly as a part of warm up and as a cool down once in a while. - I do yoga sometimes on the weeks off. - ZMA, Glycine for deep sleep (Thank you to DocO). My usual deal is 4-6 ho...

GPP Warm up mobility and light rope work. Movement prep drills and light combo bag work Intended 100 rope turns 10 burpees 10 press ups 10 BW squats x10 Started the routine after 3 hours sleep from a night shift with a banging headache and generally feeling sh**e. Into the second round and just was ...

That is a great question. I do almost everything that you are listed. - Foam rolling and mobility drills on daily basis. Mostly as a part of warm up and as a cool down once in a while. - I do yoga sometimes on the weeks off. - ZMA, Glycine for deep sleep (Thank you to DocO). My usual deal is 4-6 ho...

I have been working away and had 3 days off which was needed. After the last workout I was that fatigued I couldn't do one swing with a 24kg kb. I was thinking of taking it easy this week but as I have had 3 days off thought I would carry on. Warm up Rope work, mobility drills FP 90kg 3x5 1x4 BSQ 85...